Build strong relationships and community: Loneliness is as harmful as smoking. People with deep social connections live longer, recover faster, and have stronger cognitive health. Prioritizing meaningful relationships is one of the most powerful longevity tools available.

We often hear about breakthroughs in medicine and genetics that may extend human life, but what about the simple, consistent choices we make every day?

From how we move, eat, sleep, and manage stress, to the quality of our relationships and routines, daily habits can quietly shape our long-term health.

In this interview series, we are talking to doctors, nutritionists, researchers, wellness experts, and anyone with deep knowledge in the field of health and aging about, “Longevity: Daily Choices That Add Years to Life”. As a part of this series, we had the pleasure of interviewing Dr. Alexander Zuriarrain

Dr. Alexander Zuriarrain, MD, FACS is a quadruple board-certified plastic surgeon and respected medical leader recognized for his extensive training, precision, and patient-centered approach.

A Miami native and the son of Cuban immigrants, he earned his medical degree from the Ponce School of Medicine, completed advanced surgical training at the University of New Mexico and Cleveland Clinic Florida, and pursued fellowship training in aesthetic surgery through the American Board of Cosmetic Surgery.

Dr. Zuriarrain serves as the Medical Director of Hydrology Wellness, where he leads a team dedicated to delivering personalized, science-driven wellness treatments, including advanced weight-management programs and non-surgical aesthetic procedures.

His ability to translate complex medical concepts into approachable, customized care plans guides Hydrology’s commitment to safe, effective, and lasting results. In addition, he leads Zuri Plastic Surgery, a QUAD A-accredited facility in South Miami known for delivering exceptional surgical outcomes with a strong focus on safety, innovation, and individualized care.

Thank you so much for your time. I know that you are very busy. Our readers would love to get to know you a bit better. Can you tell us a bit about your background and what first sparked your interest in longevity?

I grew up in Miami as the son of Cuban immigrants who taught me the value of discipline, service, and taking pride in your work. Medicine came naturally to me because it blended science, problem-solving, and the ability to make a meaningful difference in someone’s life. Over the years, as I trained in surgery and eventually in aesthetic and wellness medicine, I realized that longevity isn’t just about adding years, it’s about improving the quality of those years.

In both plastic surgery and wellness medicine, I see how daily habits either support or undermine health. Patients want to feel better, look better, and function at their best. Longevity became a natural extension of my work, because the choices we make every day determine how well we age and how long we maintain vitality.

None of us build meaningful impact alone. Is there a particular person, experience, or moment that shaped how you think about aging, healthspan, or daily habits? Can you share a story?

One moment that stands out was during my training at the Cleveland Clinic. I took care of a patient in his 70s who had the physiology of someone 20 years younger. He exercised daily, ate purposefully, and managed stress with the same importance as he did medication. His wound healing, strength, and mobility were remarkable.

It struck me that some of the most powerful “treatments” are actually the habits people practice long before they become patients. That experience changed how I counsel people. Instead of waiting for health issues to appear, I encourage patients, and myself, to make daily choices that keep us functioning at a high level for as long as possible.

You are regarded as a leader in your space. Which three character traits have most influenced how you think and act when it comes to long-term health and longevity? Can you share a story or example for each?

1. Discipline: Years of surgical training instilled in me the discipline to be consistent. Longevity is built on routine, not extreme actions but steady habits practiced daily.

2. Curiosity: Medicine is always evolving. My curiosity pushes me to stay at the forefront of new data, new technologies, and new ways of improving healthspan. It’s one reason Hydrology Wellness exists, to bring evidence-based optimization to patients.

3. Empathy: I’ve learned to listen more than I speak. Understanding a patient’s struggles, fears, and motivations allows me to guide them into sustainable habits. Longevity is personal; empathy ensures the approach fits each individual.

Ok, fantastic. Let’s now move into the heart of our conversation.

What is the one daily habit you believe adds years to someone’s life, but that most people still ignore?

Sleep, without question. People undervalue sleep more than any other habit, yet it is foundational for hormone balance, weight regulation, cognitive performance, immune function, and emotional wellbeing.

Most people chase diets or supplements, but improving sleep quality often produces the fastest and most dramatic improvements in healthspan.

What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?

Start small; smaller than you think you need to.

The reason people fail is not because they lack willpower; it’s because they try to overhaul their lives overnight. I encourage patients to choose one habit they can perform in under five minutes. A short walk, drinking a glass of water on waking, two minutes of breathing, or turning screens off 30 minutes earlier.

Once that becomes automatic, add another. Momentum is more powerful than motivation.

What is the biggest myth about aging that you wish people would stop believing, and what does the latest science actually show instead?

The myth that aging automatically means decline.

The latest science shows the opposite; many aspects of aging are modifiable. Muscle mass, metabolic health, cognitive function, and even cellular aging markers respond powerfully to lifestyle interventions.

Aging is not a passive process. People have far more control than they realize.

Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?

Compounding benefits work like interest in a bank account; small deposits grow exponentially over time. A habit that improves your health by even 1% per day creates massive long-term gains.

One personal example: I started prioritizing a consistent sleep and wake schedule during busy surgical periods. The difference in my energy, focus, and stress tolerance was profound. That one change improved everything else: my workouts, my clinical productivity, and even my mood. That’s how compounding works: one habit elevates another.

This is the main question of our interview. What are “5 Daily Choices That Add Years to Life”? (please share stories or examples)

1. Move your body every day: Not intense workouts, just movement. Walking after meals improves glucose control, circulation, and longevity. At Hydrology, we encourage micro-movement throughout the day, not just gym sessions.

2. Prioritize protein and whole, unprocessed foods: Nutrition doesn’t need to be complicated. Adequate protein helps maintain muscle mass, which is one of the strongest predictors of healthy aging. Avoiding ultra processed foods reduces inflammation and supports metabolic health.

3. Protect your sleep like it’s medicine: Most people need 7–8 hours, but quality matters as much as quantity. A cool, dark, quiet room can transform sleep health. Poor sleep accelerates aging more than almost any other factor.

4. Manage stress intentionally: Chronic stress accelerates cellular aging. Simple daily practices like breathwork, sunlight exposure, journaling, or a quiet moment without screens make a measurable difference.

5. Build strong relationships and community: Loneliness is as harmful as smoking. People with deep social connections live longer, recover faster, and have stronger cognitive health. Prioritizing meaningful relationships is one of the most powerful longevity tools available.

What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?

Mindset determines whether a habit becomes a lifestyle or fades away. If you approach habits as a way to punish yourself, they won’t last. But if you view them as an investment in your future self, consistency becomes much easier.

When results aren’t immediate, which is almost always the case, I remind patients to focus on identity rather than outcomes. Instead of saying “I want to get healthy,” say “I am someone who takes care of my health.” When you shift your identity, your behaviors follow naturally.

How can our readers further follow your work?

• Hydrology Wellness: https://www.hydrologywellness.com/
• Instagram: https://www.instagram.com/hydrologywellness/
• Zuri Plastic Surgery: https://www.zuriplasticsurgery.com/
• Instagram: https://www.instagram.com/drzplasticsurgery/
• YouTube: https://www.youtube.com/channel/UClKCrVoynVerH7X4dfb08tA
• TikTok:https://www.tiktok.com/@zuriplasticsurgery

Thank you so much for sharing these important insights. We wish you continued success and good health!