As 2026 begins, Dr. Steven Conroy sheds light on the habits and principles that support long-term health and performance
What do you think is the biggest misconception people have about performance and longevity?
I think the biggest misconception is that you can find a shortcut to performance and longevity. Although genetics play a role, the bottom line is you need to put in the work. You need to do strength training three days or more per week and put in your cardiovascular exercise as well. We know that muscle strength and VO2 max play one of the most important roles in independence and health later on in life. If you think you are going to hack the system with just some pill or shortcut, it is unlikely.
Your work emphasizes expanding one’s health span. How do you explain that concept to new patients?
Healthspan is akin to quality of life. It consists of physical, emotional, and cognitive health. You cannot have quality of life without all three of them. Lifespan is akin to quantity of life. I think when patients think of extending their life, what they really mean is that they want a good quality of life for as long as their life lasts.
In your experience, what balance of training, recovery, and mindset leads to the most sustainable progress?
I think it is important to have a consistent mindset of slow and steady progress. Too often, we make huge goals at the turn of the new year when in reality, if we just focus on smaller attainable goals which can be compounded on the next one, the more success we can have and the more sustainable progress we make. I think you need to balance the amount of training that can fit into your phase of life, that which is going to keep you performing your best at work, being the best employee or boss, and at home being the best spouse or parent, etc. I think recovery should not be full rest but more active recovery in an easy walk or bike ride after extensive hard training. Movement every day is key.
How does Boost's approach to functional integrative medicine differ from traditional healthcare models?
We avoid the paternalistic style of medicine and make it more of a partnership. I have the ability to spend more time with patients, dive deeper into their diet, life, exercise, and mental health. This allows me to really get to know a patient. In essence, I am teaching an individual how to take responsibility for their health while I help them avoid the icebergs and go down like the Titanic.
What role does community or sense of purpose play in maintaining long-term physical and cognitive health?
A strong sense of purpose and belonging lowers chronic stress, improves emotional resilience, and reinforces the daily habits that support longevity, sleep, nutrition, movement, and social engagement. Community connection also protects cognitive health by stimulating the brain, reducing isolation, and strengthening the neural pathways that preserve memory and executive function over time.
As we enter 2026, what advice would you give readers who want to take a more intentional approach to their health and longevity?
Focus on mastering the fundamentals, consistent strength training, daily movement, high-quality nutrition, deep sleep, and proactive screening, because these habits compound more powerfully than any supplement or shortcut. In 2026, the most intentional health strategy is to treat your body like your most valuable asset: measure it, train it, fuel it, and protect it with the same precision you’d apply to your finances.
“Movement every day is key.” - Dr. Steven Conroy, Founder of Boost Performance & Longevity Center
Dr. Steven Conroy
WORDS I LIVE BY:
“Treat your body like your most valuable asset.”
THE BOOST APPROACH:
• Integrative care combining Western and functional medicine
• Personalized health plans focused on longevity and prevention
• VO2 max and Resting Metabolic Rate testing
• Nutrition guidance and lifestyle modification
• Training plans shaped by endurance and performance principles
• Emphasis on daily movement, strength, and sustainable habits
• A partnership-driven model that empowers patients to take ownership of their health
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