Dr. Jeremy London, a well-known heart surgeon, has returned with another set of valuable insights on living a healthier, more intentional life. This time, he’s focusing on habits people over 40 should reconsider—but as he points out, these recommendations are truly beneficial for people of any age. His message is a reminder that small daily choices can significantly affect our long-term health.

In one of his newest TikTok videos, filmed casually alongside his sons, one of them leans in and asks, “Dad, what things would you avoid after the age of 40?” It’s a simple question, but Dr. London’s response is direct and meaningful.

He explains, “The top two on the list apply to any age… the first one would be alcohol.”

He continues, “If you really want to set the stage for your long-term health, limit or eliminate alcohol. It’s toxic to every cell in the body. I know it’s difficult because alcohol is everywhere—it’s part of celebrations, social events, and even daily routines for many people. Of course, it’s a personal choice, but it’s worth being thoughtful about.”

The Cleveland Clinic echoes this concern, noting that alcohol is often more harmful than people realize. Aside from adding empty calories that can contribute to weight gain, long-term alcohol use increases the risk of serious conditions such as heart disease, liver cirrhosis, several types of cancer, and neurological damage. Research supports this too: a major study published in The Lancet found that the level of alcohol consumption with the lowest health risk is none, meaning even moderate intake carries measurable health consequences.

While an occasional drink is unlikely to cause serious harm, most health experts agree that cutting back in midlife—or giving up alcohol completely—is one of the most protective choices you can make for your long-term well-being.

Next, Dr. London turns to another well-known health danger. “Smoking and vaping,” he says firmly. “I don’t think anyone would disagree that it’s bad for you. It increases your risk of lung cancer, heart attack, and stroke—don’t vape, don’t smoke.” His message is simple but powerful: although vaping is sometimes marketed as a safer alternative, it still carries real risks, especially for the heart and lungs. In his view, choosing not to start—or deciding to quit—is one of the best gifts you can give your future self.

He also highlights the often-overlooked importance of sleep. “Don’t trade sleep for other activities,” he admits. “This is something I personally struggle with. Recovery is important throughout our lives, but it becomes absolutely essential as we get older.” Quality sleep supports cognitive function, stabilizes mood, strengthens the immune system, and helps the body repair itself. Many people underestimate its impact until poor sleep starts affecting their daily energy and long-term health.

Finally, Dr. London shares a piece of advice that has little to do with physical habits and everything to do with emotional health. “Avoid toxic people,” he says. “Focus on nurturing relationships with the people you care about and love, because in the end, that’s what truly matters.” As we age, the value of supportive, meaningful relationships becomes even clearer—healthy connections can reduce stress, boost longevity, and enhance overall happiness.

His message overall is simple but powerful: make choices today that protect your health tomorrow. Small, consistent changes—cutting down alcohol, avoiding smoking and vaping, prioritizing rest, and surrounding yourself with positive people—can dramatically improve your quality of life at any age.