The circle that pulls you up

Many large epidemiological studies show that health behaviors are “contagious” — both the positive ones and the destructive ones. This is not a metaphor; it's hard data.

Framingham Heart Study – a classic of social network science

One of the world’s most famous studies found that:

• the risk of obesity increases by approx. 57% if someone obese is in your closest circle,
• the risk of smoking, alcohol misuse, and even depression increases if these issues appear in your social network,
• positive behaviors — such as regular physical activity or healthier eating — also spread through social networks.

In other words: Your health choices are rarely only yours.

The “contagion effect” in health behaviors

Meta-analyses show that participation in groups and communities has a stronger impact on behavior change than acting alone. When you enter an environment where:

• movement is the norm,
• sleep is valued,
• health is viewed long-term,

... you start treating it as natural, not as an “extreme sacrifice.”

Peer support as an “invisible coach”

Studies on peer support show that people with a positive circle:

• maintain weight loss longer,
• fall out of training routines less often,
• maintain healthy habits more effectively,
• experience lower stress and a greater sense of control.

When your environment supports your goals, your Longevity Path becomes:

• easier,
• more stable,
• more “natural” — less dependent on sheer willpower.

What does the right circle give you?

• Shared direction — fewer internal conflicts like: “I want to sleep, they want to party.”
• Micro-motivation — easier to work out when someone joins you or asks “are you going today?”.
• Normalization of health — healthy behaviors stop being “weird”; they simply become the standard.
• Support in harder moments — injury, a bad day, stress — a good circle doesn’t pull you down, it helps you stay on track.
• Knowledge exchange — you correct protocol mistakes faster, test new solutions, and discard those that don’t work.

Simply being part of the Longevity Protocols community is already a powerful step. But it’s worth going further and bringing your closest environment into this journey: partner, children, parents, friends.

If you don’t yet have the perfect circle — that’s normal. Such a circle doesn’t fall from the sky; you have to build it.

Include your close ones in simple activities

They don’t need to do zone-5 intervals with you. To begin, simple things like:

• a walk together after dinner,
• cooking a healthier dinner together,
• 5 minutes of shared meditation or breathwork,
• an evening without screens — books instead of TV.

This not only improves health but also builds relationships, which is its own emotional-health asset.

Suggest neutral, non-pushy challenges

You don’t need to lecture anyone about longevity. Sometimes a light challenge is enough:

• “Let’s try doing at least 8,000 steps for 30 days.”
• “What about a month without alcohol?”
• “For 30 days, let’s go to bed before 23:00.”

No moralizing. No judgment. More: “Let’s run an experiment.”

Find people with a similar mindset locally

If your immediate environment isn’t ready for change, look for those already moving in a similar direction:

• local running or walking groups,
• training clubs, boxes, sports sections,
• coworking spaces, meet-ups on health, biohacking, sports.

Although these are “just” additional groups, over time they may become your core healthy circle.

If you don’t have such people — create them

If you can’t find a community, you can… create one.

• start a small “Longevity Walks” group in your neighborhood,
• invite friends to “healthy Thursdays” (training + healthy meal),
• organize a small health and longevity meetup among friends.

You don’t need hundreds of people. Sometimes 2–3 people going in the same direction are stronger than dozens of random acquaintances.

Talk about health lightly, without moralizing

If you want health to become a natural part of your conversations:

• don’t preach,
• don’t position yourself as “better”,
• don’t criticize others’ choices.

Instead:

• share your own experience (“X worked for me”),
• talk about interesting studies and insights,
• propose experiments instead of prohibitions.

People are far more willing to join something that is inspiring, not something judgmental.

This is a very common stage, and it’s worth naming it clearly. When you begin:

• eating healthier,
• refusing alcohol,
• going to bed earlier,
• training regularly,

— some people in your environment may react:

• with jokes,
• with undermining comments,
• with mild mockery,
• by “pulling” you back to old behaviors.

You hear things like:

• “Seriously, you won’t eat pizza? Nothing bad will happen.”
• “Come on, one drink is not the end of the world.”
• “Why are you exaggerating?”
• “We’ll sleep tomorrow, let’s watch one more episode.”

In most cases, this isn’t bad intent. It’s a defense mechanism: your change acts like a mirror. It shows others that they could also improve something, but they’re not ready to admit it. The easiest way to reduce this discomfort is by trying to pull you back to the “old normal.”

Your role?

• understand their reaction,
• but don’t give in.

Stay calm, explain your choices without aggression, and… keep doing your thing. Over time, some people will either accept your change or… start asking you about it.

Your environment has a tremendous impact on your longevity — often more than you realize. Your circle will determine whether your Path is:

• stable and supportive,
• or bumpy, full of sabotage and downward pull.

Simply put:

• A good circle = easier path, stronger consistency.
• A bad circle = more resistance, sabotage, harder restarts.

The goal isn’t to surround yourself with “perfect people,” but to gradually build an environment where:

• people move in a similar direction,
• share similar values,
• want to be healthy and strong for decades, not just “until summer.”

If you build such a circle, your Longevity Investment Strategy becomes not only more effective but also far more fulfilling. Because ultimately, long, healthy life makes the most sense when you have someone to live it with.

Read the questions below carefully — they will help you evaluate whether your closest circle lifts you up or pulls you down.

• Do the people around you respect your health decisions (e.g., earlier bedtime, no alcohol, healthy meals)?
• Does anyone in your circle actively motivate you to take care of your health?
• Are there people around you who take care of their health — train, eat reasonably, prioritize sleep?
• Do your close ones avoid mocking or belittling your healthy choices?
• Do you feel comfortable talking about your health and longevity goals?
• Do people around you avoid encouraging behaviors that sabotage your goals (alcohol, junk food, partying instead of sleeping)?
• Can you count on support when you have a bad day or a moment of doubt?
• Do your close ones respect your autonomy and avoid taking your choices as a “personal attack” on their lifestyle?
• Is there space in your closest relationship (partner) for conversations about health, change, and growth?
• Do people in your circle understand that your changes matter for your long-term health?
• Do they genuinely celebrate your successes (even small ones) instead of diminishing them?
• Do you feel positive social pressure — the kind that lifts you up rather than drags you down?
• Do you have at least one person to train with, learn with, or regularly discuss your progress?
• Do your close ones respond with interest (not irritation) when you share health-related insights?
• Are people around you open-minded instead of clinging tightly to old, harmful habits?
• Do you feel that your circle encourages you to become a better version of yourself?
• Is your circle willing to adjust shared activities to be healthier (e.g., a walk instead of drinks)?
• Do people around you avoid trying to “pull you back to their level” when you’re moving forward?
• Do you have people who speak truthfully rather than reinforcing excuses?
• After meeting these people, do you feel motivated and uplifted, or drained and discouraged?