The 5 keys to healthy longevity, by the author of «Viviendo más y mejor»
Ageing is inevitable; how we age is not. After more than four decades in practice and thousands of patients, Dr. Rafael Torres condensed his method into the book «Viviendo más y mejor» (2024). These are his five keys.
1. Know your starting point
You cannot improve what you do not measure. A complete medical assessment — and, when the case requires it, specific studies — lets you know which risk factors to act on first. Healthy longevity starts with a good diagnosis, not with a generic list of tips.
2. Food as daily medicine
We eat between three and five times a day: no other treatment is applied that often. A personalised diet, rich in vegetables, with enough protein and low in ultra-processed foods, is the foundation on which everything else works.
3. Movement: the drug not sold in pharmacies
Muscle mass is an organ of longevity: it protects your metabolism, bones and brain. The winning combination from 50 onwards is simple to state: strength training two or three times a week and a daily walk.
4. Rest and stress management
Chronic stress and poor sleep silently accelerate ageing. Sleeping 7-8 hours and having real ways to switch off is not a luxury: it is first-rate preventive medicine.
5. Active prevention with medical follow-up
Regular check-ups, control of risk factors and timely adjustments. It is the difference between reacting to disease and getting ahead of it — the heart of the anti-aging medicine we practise in Valencia.
Want to go deeper? The complete method is developed in «Viviendo más y mejor», available on Amazon and in bookshops, and applied in a personalised way at our clinic.
Doctor Cum Laude · Licensed physician in Valencia · Honorary President of the AEMN · Magno Prize for Excellence · Author of «Vive Sano, Vive Bien» and «Viviendo más y mejor»
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