The Longevity Playbook: 100 Daily Choices That Can Add Years to Life

Medium, March 2026

Liz Hilliard started Hilliard Studio Method, a Pilates and strength training workout, in 2008. She is regarded as a leader in her space, known for empowering others.

1. Gratitude: I say or make a list every single morning

2. Stay curious and open-minded: I’ve lived through many years and the best way to free myself from judgment or anger or fear is to try to understand other people and what they are going through.

3. Move every day: I do my workout 5 times a week, walk almost daily and take breaks when I’m working on my computer or on a phone call. This always improves my mood and mental clarity.

4. Lift something heavier than you want to: as we age, we need to work out smarter and harder which is the opposite of what most people think about aging.

5. Add lean protein to every meal: This starts at breakfast and helps with weight management, stabilizes my blood sugar so I don’t have crashes, and therefore keeps me in a satiated, good mood.

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