Longevity tips from Dr Mera, SHA Wellness Clinic

We sat with Dr. Mera, the head of internal and anti-aging medicine at SHA Wellness Clinic, and in our discussion we explored the science and art of aging well. Drawing on his extensive experience, Dr. Mera provided a roadmap to maintain vitality and performance across the decades.

Whether you're an entrepreneur, a business leader, or someone striving to live a fulfilling, active life, you will find the insights of Dr Mera very practical and inspiring.

You can watch the full interview here.

The Science of Aging: A Mountain to Climb

Dr. Mera compared the aging process to climbing a mountain. Each decade is like reaching a new altitude, where the terrain becomes more challenging, and adaptations are essential. As our cells regenerate completely every 7 to 10 years, the changes can feel like hitting a wall—especially in our 40s and beyond.

His advice? Seek expert guidance to navigate the journey and ensure you’re taking the “right side of the mountain,” one that maximizes quality of life. He stressed that while aging is inevitable, thriving as we age is a skill that can be cultivated.

The Seven Pillars of Longevity

Dr. Mera outlined a holistic framework for health, focusing on these seven key areas:

1. Nutrition: Food as Medicine

• Personalize your diet based on your lifestyle and biological needs. What works for a marathon runner may not suit someone with a sedentary lifestyle.
• Incorporate superfoods like miso soup daily. This simple yet powerful dish detoxifies, supports digestion, and promotes regeneration. As Dr. Mera put it, "Think of miso soup as a daily shower for your internal systems."
• Avoid sugar. It’s the single most impactful change you can make to your diet. Replace it with complex carbohydrates and proteins that stabilize energy levels and reduce inflammation.

2. Exercise: Strength and Endurance Across the Decades

• Adapt your fitness routine as you age. In your 20s, high-intensity training may suit you, but by your 40s and 50s, a mix of strength training and low-impact cardiovascular exercise becomes essential.
• Embrace snack exercises—short bursts of movement like squats or push-ups during your day. This makes staying active manageable, even with a packed schedule.

3. Stress Management: Building Resilience

• Stress is unavoidable, but resilience can be cultivated. Incorporate practices like yoga, meditation, and pranayama (breathing exercises) into your routine.
• SHA’s approach includes using technology to measure stress levels and tailor interventions. Dr. Mera emphasized the importance of understanding your “stress house”—is it made of bricks or straw?

4. Sleep: The Non-Negotiable

• Aim for at least 40 hours of sleep per week, with 50 hours being ideal. This includes naps, which count toward your total.
• Manage jet lag and disrupted sleep schedules by prioritizing rest during travel. Sleep is essential for mental clarity, physical recovery, and overall well-being.

5. Hormonal Balance: Tailoring Your Health

• Monitor and address hormonal changes, especially during critical life stages like menopause or andropause. Symptoms like weight gain, low energy, and mood changes are often tied to hormonal imbalances.
• Dr. Mera recommends bioidentical hormone replacement therapy when appropriate, emphasizing its role in maintaining vitality.

6. Toxins and Detoxification: Cleanse Your Body

• Regularly test for environmental toxins such as mercury, arsenic, and radiation exposure, especially if you travel frequently or have high environmental exposure.
• Detoxify with tailored interventions, including dietary changes, supplements, and therapies like plasma-based regeneration treatments.

7. Gut Health: The Second Brain

• Your gut health influences everything from mood to immunity. Support your microbiota with a diet rich in probiotics, prebiotics, and postbiotics.
• Supplements can help fill nutritional gaps, as modern diets often lack the nutrients needed for optimal gut health.

Longevity as a Lifestyle: Small Changes, Big Rewards

Dr. Mera emphasized the Pareto Principle in health: focus on the 20% of actions that deliver 80% of the results. For example:

• Start your day with miso soup to curb appetite and support digestion.
• Dedicate 5 minutes to snack exercises as often as you can, like squats or planks. If Dr Mera can do it (even when wearing a suit and a tie!), certainly you can do it too
• Take a proactive approach to testing for and addressing toxins and hormonal changes.

The Importance of Early Action

Dr. Mera underscored the importance of starting young. "The aging process begins at 25," he said. "The earlier you invest in your health, the more dividends you’ll reap in later decades."

For those in their 30s and 40s, he stressed that it’s never too late to start, but consistent effort is key.

Future-Proofing Your Health: Regenerative Medicine

At SHA Wellness Clinic, cutting-edge therapies like plasma-based treatments align the body’s electromagnetic fields to promote healing and regeneration. These therapies are especially beneficial for improving skin health, muscle recovery, and even addressing chronic conditions like diabetes.

While we are biologically designed to live 120 years, our modern lifestyles often cap us at 80–90 years. Dr. Mera’s approach focuses on quality of life, ensuring you remain active, vibrant, and fulfilled as you age. Whether you’re in your 30s, 50s, or beyond, his advice is clear: start small, stay consistent, and seek expert guidance.

Discover the programs at SHA Wellness Clinic as well as what the experience feels like. In particular, the Leader's Performance program is a great way to optimize your capacities now while also working on your longevity in the long term.