Let’s get something out of the way right now. Walt Disney, the guy who gave us Mickey Mouse, Cinderella’s Castle, and theme parks where you pay $17 for a churro, reportedly believed that technology could help you live forever.

Yup. The man wasn’t just dreaming up flying elephants—he was dreaming up a future where you could cheat death like it was a rigged carnival game. Rumor has it, Walt was so obsessed with the idea of extending human life that he dabbled in cryonics—you know, the whole “freeze me and bring me back when the world has hoverboards” thing. He even allegedly wrote to a cryonics company expressing interest in being frozen after death.

Now before you get all sci-fi goosebumps, let’s take a moment here. You can't actually freeze yourself at age 65, take a few decades off, and come back with six-pack abs, a full head of hair, and zero responsibilities. Life doesn’t work that way. But I get it. I do.

Disney wanted to keep creating. He wanted to keep contributing. He didn’t want to fade away into the background like a forgotten VHS tape. So the idea of freezing himself until medical science could reboot his body like a Windows 95 machine? Kinda made sense… in theory. But let’s come back to reality for a second.

Because here’s the truth: You are aging. And you don’t get to freeze-frame time. The question isn’t if you’re aging… it’s how fast and how gracefully.

Walt Disney, Cryonics, and the Truth About Living Forever: Why Prevention Is Your Real Superpower

Aging is mandatory. But how you age? That’s a choice.

You can’t stop the clock. Your knees will eventually sound like Rice Krispies when you squat. Your favorite songs will play in the “Oldies” section at the gym. And you’ll get irrationally excited about finding a good deal on compression socks. But while aging is inevitable, becoming frail, tired, and cranky about loud restaurants is optional.

That’s why I tell every over-40 client I coach the same thing: You don’t need a cryonics chamber. You need a solid prevention plan. I mean, c’mon. You think Walt Disney would’ve needed to freeze himself if he’d had a Coach Joe plan? Let’s break this down like a science teacher with a marker and an unreasonably strong passion for mitochondria.

Why Most Older Folks Focus on the Wrong Stuff

Here’s something wild: Up until the 1950s, all the impressive improvements in life expectancy came from eliminating infectious disease. That’s right. We didn’t live longer because we were healthier. We lived longer because we stopped dying from stuff like polio and tuberculosis. Now, fast-forward to today…

What’s killing people now? It’s not the bubonic plague. It’s not being eaten by a bear. It’s metabolic syndrome. It’s sitting too much, eating ultra-processed garbage, and skipping workouts like they’re optional electives in college. It's obesity. And that’s the part nobody wants to talk about. You can’t cryo-freeze your way out of metabolic dysfunction. If you’re living on cinnamon rolls and denial, no futuristic chamber is going to fix that.

So here’s the deal: You’ve got to choose to live longer and better. Not just longer. Not just like, “I’m 95 and I eat toast soaked in Ensure.” We’re talking about high-quality living. Running up the stairs without wheezing. Carrying groceries like the 30-year-old version of yourself. Playing with your grandkids instead of sitting on the bench like a washed-up minor leaguer.

Prevention: The Secret Weapon You’re Ignoring

Prevention is the superhero that never gets the movie deal. Why? Because it’s not flashy. Nobody’s lining up for a Netflix special on flossing, stretching, and sleeping 8 hours a night. But those are the habits that will keep you out of the hospital, off the prescription carousel, and far from the “my back goes out more than I do” club. So what exactly should you be doing? Here’s the shortlist, but don’t just skim it. Print it out. Tattoo it on your forearm.

1. Exercise Like It’s Your Job

The idea of lifting weights might conjure images of grunting bodybuilders and protein shakes the size of your head. But here's the truth: resistance training isn't just for the young and restless; it's your ticket to aging gracefully. As we age, we naturally lose muscle mass—a condition known as sarcopenia. This isn't just about aesthetics; it's about functionality. Think about it: do you want to struggle carrying groceries or climbing stairs? Resistance training combats this decline, preserving muscle mass and strength.

A study published in the Journal of Aging and Health found that older adults who engaged in resistance training experienced significant improvements in muscle strength and physical function. The researchers concluded that even in the elderly, resistance training is effective in enhancing muscle mass and strength.

So, start simple. Bodyweight exercises like squats, push-ups, and planks are a great beginning. As you progress, incorporate weights or resistance bands. Aim for at least two sessions per week, focusing on major muscle groups. Remember, it's not about lifting the heaviest weights; it's about consistency and progression. And trust me, your future self will thank you when you're the only one in the retirement community who can still touch their toes.

2. Eat Food That Looks Like It Came From Nature

We've all been there—tempted by the allure of fast food or that extra slice of cake. But here's the deal: what you put into your body directly impacts how you age. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats isn't just good advice; it's science-backed. These foods are packed with antioxidants and anti-inflammatory compounds that combat oxidative stress—a key player in aging and chronic diseases.

A systematic review in Clinical Nutrition highlighted that plant-based dietary patterns are associated with lower levels of oxidative stress and inflammation, suggesting their role in chronic disease prevention. So, next time you're grocery shopping, think colorful. Fill your cart with a rainbow of produce. Swap out processed snacks for nuts or fresh fruit. And remember, moderation is key. You don't have to give up your favorite treats entirely—just don't make them the main course.

Eating mindfully isn't about restriction; it's about making choices that fuel your body and support longevity. Plus, your taste buds will adapt, and you'll start craving those healthier options. Who knew kale could be so satisfying?

3. Sleep Like a Bear in Hibernation

In our hustle culture, sleep often takes a backseat. But skimping on sleep is like skipping oil changes for your car—eventually, things break down. Quality sleep is essential for cellular repair, hormone regulation, and cognitive function. Chronic sleep deprivation is linked to increased inflammation, which accelerates aging and heightens the risk of chronic diseases.

Research published in Frontiers in Neurology found that poor sleep quality is associated with higher levels of inflammatory markers, emphasizing the importance of sleep in maintaining health. Aim for 7-9 hours of uninterrupted sleep each night. Create a bedtime routine: dim the lights, limit screen time before bed, and keep your bedroom cool and dark. Consider relaxation techniques like meditation or deep breathing to ease into sleep.

Remember, sleep isn't a luxury; it's a necessity. Prioritize it, and your body will reward you with improved energy, mood, and overall health.

4. Manage Your Stress (Or It Will Manage You)

Stress is an inevitable part of life, but chronic stress is a silent ager. It accelerates cellular aging, impairs immune function, and increases the risk of chronic diseases. A study in Biomedicines revealed that individuals exposed to chronic stress exhibit accelerated aging at the cellular level, including shortened telomeres and increased inflammation. Combat stress with proactive strategies. Regular physical activity, mindfulness meditation, deep breathing exercises, and engaging hobbies can all help reduce stress levels.

Social connections are also vital—don't underestimate the power of a good chat with a friend. Managing stress isn't about eliminating it entirely; it's about developing resilience and coping mechanisms. Your body and mind will thank you.

5. Avoid Dumb Stuff

We all know smoking and excessive drinking are bad, but let's delve into why. Both habits accelerate aging, increase inflammation, and elevate the risk of numerous diseases. A study in Scientific Reports found that daily or almost daily consumption of tobacco and alcohol significantly increases relative brain age, indicating accelerated brain aging.

Quitting smoking and moderating alcohol intake can reverse some of these effects and significantly improve health outcomes. Seek support if needed—there are numerous resources and support groups available. Remember, it's never too late to make positive changes. Your body has an incredible capacity to heal when given the chance.

6. Engage Your Brain Before It Wanders Off

"Use it or lose it" applies to your brain too. Just like muscles, the brain needs regular exercise to stay sharp. Engaging in mentally stimulating activities can enhance cognitive function and delay age-related decline. Sudoku. Language apps. Chess. Learning how to use your air fryer. 

A review in Archives of Gerontology and Geriatrics concluded that cognitive stimulation improves general cognitive functioning in older adults, including those with mild cognitive impairment or dementia. Challenge your brain with puzzles, reading, learning new skills, or playing musical instruments. Even simple activities like changing your routine

7. Make Friends Who Lift You Up

Human beings are social creatures. I don’t care how introverted you think you are—you need community. Social isolation is linked to heart disease, dementia, and eating an entire sleeve of Oreos while watching late-night infomercials. Maintaining strong social connections is linked to better mental health, cognitive function, and longevity. A study in Scientific Reports found that social disengagement in later life is associated with cognitive decline and an increased risk of dementia.

Stay connected by joining clubs, volunteering, or simply reaching out to friends and family. Engaging in meaningful conversations and activities stimulates the brain and fosters a sense of belonging. Remember, it's not about the quantity of relationships but the quality. Nurture connections that bring joy and support.

8. Get Your Checkups

Nobody likes going to the doctor. You sit there half-naked under a piece of tissue paper, hoping they don’t find something scary, all while reading a magazine from 2014. But routine checkups? They’re like oil changes for your body. The goal isn’t to react to problems. The goal is to catch them before they become a Netflix documentary. You wouldn’t drive a car cross-country with the check engine light on. So why ignore your own dashboard?

Annual physicals. Blood panels. Hormone checks. Colonoscopies if you're over 45 (yes, it’s time). These are your data points. Your early-warning system. In fact, a large-scale 2022 study in BMJ Open found that regular preventive checkups reduce cardiovascular risk and improve detection and control of chronic diseases like hypertension and diabetes. Translation: checkups don’t just find problems—they prevent the big ones. Catching something early can mean the difference between a minor tweak and a full-on crisis.

So if it’s been a minute since you got labs done, scheduled a skin check, or reviewed your family history with a professional—this is your sign. Take care of your future self like you’d take care of your grandma’s heirloom tomato plant. Prevent now. Thrive later.

9. Supplement Smarter

Look, I’m not saying you need to turn your kitchen into a GNC. But if you’re over 40, and especially if your diet isn’t dialed in like a Swiss watch, a few smart supplements might help. Key word: smart. Not that dude at the gym pushing mystery powders with labels in six languages. Let’s keep it simple. A few scientifically-backed options that may support healthy aging:

• Omega-3 fatty acids (EPA/DHA) to reduce inflammation
• Vitamin D3 to support immune function and bone health
• Magnesium for recovery, sleep, and muscle function
• Creatine monohydrate—yes, even for older adults—to support muscle maintenance and brain health

Don’t go popping pills like Tic Tacs though. A 2021 study in Frontiers in Aging Neuroscience found that omega-3 supplementation improved memory and cognitive function in older adults, particularly those with mild cognitive impairment. But again, supplements are just that—supplements. They fill in the gaps. They don't replace a good diet, movement, or sleep.

So, before you spend $79 on “unicorn-horn powder,” talk to your healthcare provider. 

10. Wear Sunscreen Like It's Your Job

Sun exposure is a major contributor to premature skin aging. UV rays damage collagen and elastin fibers, leading to wrinkles, sagging, and age spots. Research in Clinical, Cosmetic and Investigational Dermatology indicates that chronic sun exposure leads to photoaging, characterized by wrinkles, pigmentation, and loss of skin elasticity in white folks.

Protect your skin by applying broad-spectrum sunscreen daily, wearing protective clothing, and seeking shade during peak sun hours. Regular skin checks are also essential for early detection of skin abnormalities. Your skin is your body's largest organ—take care of it, and it will take care of you.

11. Ask Yourself These Seven Questions (Often)

• How is my attitude?
• How committed am I?
• How am I investing my time?
• How am I serving others?
• Where are my daily habits taking me?
• What one thing can I stop doing today?
• What one thing can I start doing today?

Write them down. Answer honestly. Repeat weekly.

The Illusion of the Status Quo

You know how people say, “I’m just maintaining”? Yeah… no you’re not. You’re either getting stronger, leaner, and sharper—or you’re slowly turning into a soft pretzel. There’s no middle ground. Just like you can’t “kinda” floss your teeth. Either you did or you didn’t. Think of your health like a treadmill. If you’re not walking forward, you’re sliding back. And if you've ever actually slid off a treadmill… you know that’s not a good time.

Why Nobody Celebrates Prevention (But Should)

Here’s the kicker. When people overcome disaster—heart surgery, addiction, bankruptcy—they get a standing ovation. But if you avoid the disaster completely? Crickets. Nobody claps for the guy who never needed bypass surgery because he exercised and ate well. We idolize comebacks, not clean slates. But you? You’re smarter than that. You don’t need a dramatic comeback. You need consistent action that keeps you from falling in the first place. That’s the game. That’s the flex. That’s the real legacy you leave behind.

What Would Walt Do?

If Walt Disney were around today, he’d probably be on his fourth protein shake, tracking sleep with a WHOOP strap, and talking about his HRV in between park expansions. And maybe—just maybe—he’d skip the cryo-freezer and get himself a Coach Joe training plan. Because when it comes to really living longer and stronger? It’s not about freezing yourself in a metal tube. It’s about showing up. It’s about lifting weights, choosing broccoli over brownies (most of the time), and calling your loved ones on Sundays. It’s about doing the small, unsexy things consistently… because those are the things that build a life worth living.

Summary:

Walt Disney dreamed of eternal life and allegedly turned to cryonics to chase it—but the truth is, the real magic of longevity lies in prevention. You can’t stop aging, but you can slow it down and age better by making smart daily choices: lifting weights, eating whole foods, managing stress, and getting quality sleep. Rather than seeking a flashy fix, focus on avoiding preventable disease, improving your quality of life, and being strong enough to live fully into your later years. Remember: You don’t need to be frozen to live forever—just disciplined enough to thrive while you’re alive.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.