Longevity Secrets: Things I Do at 69 That Help Me Feel Like I'm in My 30s!

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I'm turning 69 this month, and I honestly feel better than I did decades ago! Running the Center is demanding, so I have to be diligent about taking care of my health. I’ve learned over the years that healthy aging happens by making it a priority every single day. And I believe the first place to start is with hormones.

In fact, if there were one secret to aging well, it would be hormone optimization.

Our hormones are everything. They influence how we feel, think, sleep, and function day to day. They regulate metabolism, energy production, mood, brain function, digestion, immunity, etc. Simply put, they help every system in the body communicate and function properly.

When we’re young, our bodies naturally produce high levels of protective hormones like progesterone, pregnenolone, and DHEA. As we age, these hormones begin to decline, which is why many people notice changes in their energy, sleep, mood, metabolism, etc. We become increasingly reliant on cortisol—the body's primary stress hormone—to get us through the day. As thyroid function and metabolic rate decline, it's easier to gain weight, lose muscle, experience brain fog, and feel fatigued.

These hormonal and metabolic shifts are some of the biggest drivers of aging. While aging is inevitable, feeling old doesn’t have to be. Supporting hormones through nutrition, movement, stress management, sleep, and bioidentical hormone replacement can help us continue to feel vibrant and healthy for years to come.

For 40 years I’ve been researching everything there is to know about how to optimize hormones. When my mom was pregnant with me she took an estrogen drug (DES) that led to lifelong imbalances. I’ve experienced these struggles first hand and have found a routine that works well for me. I wanted to share it all here with you.

Here are 15 things I do to support my hormones and help me feel my best at 69. 💗

1. Take progesterone.

Progesterone is a very protective, antistress hormone that naturally declines with age. I use both cream and capsules at night to support brain function, stress levels, and a healthy metabolism. For more information on progesterone and cancer you can read my article here! I also have an in-depth post detailing my hormone routine here.

2. Take pregnenolone.

Pregnenolone is the precursor to nearly every steroid hormone. It is often not talked about when it comes to hormone replacement therapy, but it has several anti-stress actions including opposing the effects of cortisol, protecting the brain, supporting healthy cognition, etc. Levels begin dropping after age 30. By age 75, they’re only 10–20% of what they were in youth. Dr. Ray Peat wrote: “An abundance of pregnenolone protects us against the dangerous side effects of excess estrogen and cortisol.” Raena Health has great information on pregnenolone in this article the ALL Method, which is essentially my approach to HRT!

3. Take DHEA.

One of DHEA’s most important roles is to protect the body from the damaging effects of cortisol, which tends to rise with age. Chronic elevation can lead to inflammation, immune suppression, weight gain, mood disorders, and accelerated aging. DHEA acts as a natural buffer, helping to balance cortisol's impact.

4. Take testosterone

Testosterone is often considered a “male hormone,” but it plays an equally important role in women’s health! Maintaining healthy testosterone levels helps me preserve muscle, support metabolism, maintain energy production, brain function, the list goes on.

Testosterone is such an important hormone because it helps support the body during times of stress. Men naturally produce higher levels of testosterone than women, and this anabolic hormone helps balance the effects of catabolic stress hormones like cortisol. As we age, testosterone levels naturally decline while chronic stress often increases, making it even more important to optimize this protective hormone.

I use bioidentical testosterone cream to support healthy aging, preserve my metabolic health, and maintain strength.

5. Supplement with thyroid hormones.

The thyroid governs metabolism and energy production in every cell of the body. Unfortunately, there are many things in our modern environment that can impact thyroid function (PUFAs, deficiencies, seed oils, EMFs, fluoride, heavy metals, and chronic stress). I use a combination of T3 and T4 to keep my metabolism running smoothly. T3 is the active thyroid hormone, and I've found that I feel and function much better with a combination of both rather than T4 alone.

For more on thyroid supplementation, I have an article here!

6. Eat breakfast every morning.

Breakfast is so important for getting your metabolism and hormone production going in the morning! I usually have eggs with sourdough, fruit, etc. to make sure I'm getting enough protein and carbohydrates. This increases energy production, stabilizes blood sugar, and keeps stress hormones low throughout the day.

7. Prioritize a high intake of vitamin C.

High vitamin C intake has been demonstrated to significantly reduce the effects of cortisol on the body. Since chronic stress can wreak havoc on our hormones, I make it a priority to get plenty of vitamin C every day. It's also an important cofactor for progesterone production. I usually try to get it from food sources like oranges or orange juice. My favorite vitamin C supplement is from Perfectly Healthy!

8. Use blue light blocking glasses, candles, red light, and incandescent bulbs at night.

Blue light from screens and LED lights can disrupt your circadian rhythm and increase stress, making it harder to fall asleep and stay asleep. In the evening, I’ll use blue light blocking glasses (CONNEALY) -especially if I am using my phone or technology. I’ll also switch to candles, red light, and incandescent bulbs to signal to my body that it's time to wind down and prepare for restorative sleep.

9. Walk barefoot on the beach.

Research shows that spending time in nature can significantly reduce stress and inflammation. I make a point to get outside every day. This grounding effect helps calm my nervous system, lower stress, and reconnect with the rhythms of nature.

10. Take epsom salt baths with magnesium.

Magnesium is essential for hormone production and helps support a healthy stress response. Chronic stress can deplete magnesium stores, making it even more important to replenish. I love ending my day with an Epsom salt bath because it helps me relax, unwind, and support healthy cortisol balance before bed. I get my magnesium bath flakes from Perfectly Healthy.

11. Use an infrared sauna.

I use my infrared sauna 3-4 times a week! Sauna therapy has been associated with improved cardiovascular health, enhanced circulation, reduced inflammation, detoxification through sweating, better insulin sensitivity, and glucose metabolism. Regular sauna use has also been linked to a lower risk of cardiovascular disease, dementia, and all-cause mortality. It is also one of the best ways to sweat and detox in our increasingly polluted world.

I’ve had my Health Mate sauna for 20 years and still love it! (CONNEALY)

12. Avoid endocrine disrupters as much as possible.

I only use non-toxic makeup and skincare to avoid any unnecessary exposure to xenoestrogens which can disrupt hormone balance and contribute to cancer. Everything we put on our skin is absorbed in the blood stream, so small swaps can make a difference. In fact, one 2024 study found that reducing exposure to parabens in personal care products reversed cancerous changes in breast tissue - in only 28 days. Everything we use matters!

A few of my non-toxic options:

Primally Pure (CONNEALYMD), Araza Beauty (CONNEALY15), and Elham’s Liquid Gold (ConnealyMD) are a few of my favorites!

I also now have a page dedicated to vetted brands and a few of my favorite products which can be accessed here! 

13. Strength train 5x a week.

Muscle is one of the greatest predictors of healthy aging and healthy hormones. Strength training improves insulin sensitivity, supports healthy testosterone production, protects bone density, and helps keep my metabolism strong. It’s one of the best anti-aging investments I make!

14. Salt food liberally.

During times of stress, cortisol and prolactin naturally rise. Getting enough sodium blunts the stress response, which is one of the reasons I don't fear salt. I make sure I'm getting enough high-quality sea salt every day.

Vera Salt is my favorite! (CONNEALYMD)

15. Put milk and honey in my coffee.

Coffee is pro-metabolic, meaning it increases our metabolism. But when it's consumed without enough fuel, it can lead to drops in blood sugar, increasing cortisol and contributing to that jittery feeling. I always make sure my coffee is paired with protein and carbohydrates to avoid a cortisol spike.

My favorite coffee: Organic Coffee Co!

16. Get plenty of sunshine.

Morning sunlight is one of the best ways to regulate your circadian rhythm, support healthy cortisol production, and healthy glucose metabolism. Cortisol should naturally be highest in the morning to help you wake up and gradually decline throughout the day. Getting outside helps reinforce this natural rhythm, supports healthy hormone function, improves sleep quality, and provides the body with the light it was designed to receive.

17. Mindset. Mindset. Mindset.

Our mindset will always be the foundation of our health. Our cells listen to every thought, so what we tell ourselves about our body makes a huge impact on our outcomes. No treatment or supplement will overcome that stress that comes from negative thinking.

Wayne Dyer says if you change the way you look at things the things you look at change. I’ve faced many challenges in my life but I’ve worked to turn every negative to a positive affirmation. We have to be thinking positively, speaking positively, and looking forward with hopeful expectation. Our body is listening. ❤️

The Ac-Cent-Tchu-Ate The Positive song by Bing Crosby is always a good reminder. 

I always say that health is a process, not a one-time event. It's the small choices we make every day—and the stressors we're exposed to every day—that ultimately determine how we age.

People often ask me how I continue to have the energy to run the Center, see patients, lecture, travel, and still feel vibrant as I'm approaching 70. The answer isn't one miracle supplement or one perfect treatment, but rather decades of consistently supporting my body.  💗

The Center For New Medicine is expanding.

The Center for New Medicine team is growing! We’re looking for exceptional physicians to join us and building a team of the best—clinicians who are passionate about solving complex cancer cases and thinking beyond conventional approaches.

If you’re interested in working alongside me and being part of a more integrative, patient-centered model, please send an email with a brief introduction and your area of focus to [email protected].

If you are looking for personal guidance on prevention and health optimization you can contact the center at 949-680-1880. Our team takes the most comprehensive approach and looks at all the underlying metabolic, nutritional, emotional, and environmental factors that influence health. For a full list of services, please see below!

The Cancer Revolution is now available ❤️

This book is my guide to cancer prevention and treatment. In this fully updated second edition, I walk through how I approach cancer from an integrative, metabolic perspective.

I go deeper into:

• The lab markers I monitor

• Cancer-specific testing and early detection tools

• How metabolic dysfunction precedes tumor formation

• Hormone balance, inflammation, and mitochondrial health

• Updated nutrition guidance and structured food plans

• Practical lifestyle interventions that support cellular repair

• Emerging tools including immunotherapy and voltage/frequency medicine

This edition is designed for anyone who wants to understand cancer beyond genetics—and learn what can be done proactively, both for prevention and during treatment.

There’s so much we can do to support healing and live a full, cancer-free life. 💪

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Talk soon ❤️,

Dr. C