Discover how this simple daily tool can boost muscle strength, bone density, circulation, and overall resilience for a healthier, longer life.
As someone deeply committed to exploring practical ways to extend our healthspan and push toward that ambitious 200-year mark, I'm always on the lookout for accessible tools that deliver big results. On the 200 Year Life Project blog, we focus on science-backed habits that combat aging at its roots. Today, I'm excited to share my experience with vibration plates – a game-changing device that's become a non-negotiable part of my routine. If you're aiming for more vibrant years, vibration therapy might just be the shake-up your body needs. Let's dive into what it is, how I use it, and the longevity-boosting benefits.
What Is a Vibration Plate?
A vibration plate, also known as a whole-body vibration (WBV) machine, is a platform that vibrates at high frequencies – typically 20-50 times per second – while you stand, sit, or exercise on it. These vibrations send rapid contractions through your muscles, engaging them in a way that's far more intense than static standing. It's like giving your body a mini workout without the heavy lifting (though you can add that in, as I do). Originally developed for astronauts to maintain muscle and bone density in space, vibration plates are now popular for home use, offering low-impact stimulation that mimics exercise effects.
They're not a replacement for traditional workouts but a powerful adjunct, especially for those looking to optimize recovery, strength, and metabolic health as we age. With sessions as short as 10-15 minutes, they're perfect for busy mornings or quick daily boosts.
My Personal Routine with the Vibration Plate
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My Personal Post-Dinner Walking Routine
Selenium is an essential trace element found in soil, water, and certain foods. Our bodies need it in small amounts, but it punches way above its weight when it comes to health benefits. It's a key component of selenoproteins, which are enzymes that help protect our cells from damage. Think of it as your body's built-in antioxidant shield. In the context of longevity, selenium's ability to combat oxidative stress – that sneaky process where free radicals accelerate aging – makes it a star player. Studies show that maintaining adequate selenium levels can enhance antioxidant defense, boost immune functions, and support metabolic homeostasis, all of which contribute to a longer life. Without enough of it, we might be shortening our own life expectancy. 
What Are Standing Heel Raises?
Glutathione (GSH) is produced naturally in our bodies and is widely regarded as the master antioxidant. It neutralizes free radicals, detoxifies harmful substances, and maintains cellular redox balance – all critical for preventing the oxidative damage that drives aging. As we get older, glutathione levels naturally decline, often by about 10% per decade after our 20s, contributing to increased oxidative stress, mitochondrial dysfunction, inflammation, and age-related diseases like diabetes, heart issues, neurodegeneration, and more.
What Is Manuka Honey?
You might think of creatine as something for young gym bros chasing bigger muscles, but the research tells a different story, especially for folks like us in our 60s, 70s, and beyond. It's turning out to be a powerful ally against some of the biggest challenges of aging: muscle loss, declining strength, and even foggy thinking. 
Full depth asian squats (also called deep or ass-to-grass/ATG squats) involve lowering until your hips sink below your knees, often with hamstrings touching calves. This contrasts with partial (quarter) or parallel squats (hips level with knees). 
Recent studies, including one from the Mayo Clinic published in PLOS One, show that the ability to balance on one leg—especially the non-dominant leg—declines faster with age than muscle strength, grip, or even walking speed. Researchers tested healthy adults over 50 and found balance showed the steepest drop-off.
NMN is a naturally occurring compound that your body converts into NAD+ (nicotinamide adenine dinucleotide), a coenzyme essential for energy production, DNA repair, and regulating aging processes. NAD+ levels drop by about 50% by middle age, contributing to fatigue, metabolic issues, and age-related decline. 
Barefoot or minimalist shoes have key features: a wide toe box for natural splay, zero heel-to-toe drop (flat like barefoot), thin flexible soles for ground feel, and no arch support or heavy cushioning. Popular brands include Vivobarefoot. They're the opposite of traditional cushioned runners with elevated heels and narrow boxes. 
Vitamin D3 (cholecalciferol) is the form our body produces naturally and the one most supplements use – it's more effective at raising blood levels than D2. It acts like a hormone, regulating over 1,000 genes involved in immunity, inflammation, cell growth, and more.
Resveratrol is a natural polyphenol, basically a type of antioxidant produced by plants to protect themselves from stress like UV rays or infections. We humans get it mostly from foods like red grapes (and yes, red wine), berries, peanuts, and even dark chocolate. It's been studied since the 1990s, but it really hit the spotlight when researchers linked it to the “French Paradox” – how the French eat rich foods but have lower heart disease rates, possibly thanks to their wine habits. In supplement form, it's often extracted from Japanese knotweed, and doses can range from 100mg to way higher in clinical trials.
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