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hello welcome back to Top 10s You Should
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Know today we're diving into a topic
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that touches all of us aging gracefully
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but instead of just theories we're going
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straight to the source people who've
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lived over 100 years you'll be surprised
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how simple yet powerful their secrets
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are and by the way number nine it might
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just change your perspective on life
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completely so whether you're in your 20s
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or well on your way to 100 this video is
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packed with wisdom that can transform
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how you live every day let's begin one
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stay active not just physically but
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emotionally and mentally centinarians
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don't retire from life they evolve with
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it staying active isn't about hitting
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the gym daily it's about staying engaged
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with the world around them they walk
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tend to gardens cook meals and even
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dance not because they have to but
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because they want to stay connected and
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it goes beyond physical movement they
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read solve puzzles play instruments and
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learn new things this keeps their mind
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sharp and their spirits young one woman
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from Japan who lived to 107 credited her
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longevity to tending her garden every
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morning and keeping her mind curious
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it's not about intense workouts it's
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about consistency curiosity and joy in
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movement two eat real food simple whole
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and often home-cooked when you ask
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centinarians about food they rarely talk
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about fads or supplements they talk
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about what's real fresh vegetables whole
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grains legumes and minimal processed
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foods many follow what's known as the
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Blue Zones diet rich in plants moderate
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in protein and filled with natural
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flavors they eat slowly savor their
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meals and often cook at home there's a
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deep connection between food and
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community and eating becomes more than
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fuel it becomes ritual in Okinawa Japan
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for example elders practice Harahachi
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Buu eating until they're 80% full that
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one habit alone can reduce calorie
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intake without feeling deprived so next
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time you sit down to eat pause breathe
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chew slowly your body and soul will
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thank you three build strong social
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connections loneliness is a silent
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killer but centinarians know something
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we often forget relationships keep us
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alive whether it's family friends
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neighbors or even pets having meaningful
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connections adds both years to life and
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life to years in Sardinia Italy men in
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their 90s gather every afternoon to
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drink wine share stories and support
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each other emotionally these bonds
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provide purpose laughter and a sense of
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belonging things money can't buy so make
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time for those you love call an old
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friend hug someone even a smile can
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change someone's day and maybe even
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yours four have purpose something that
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gets you out of bed every morning
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centinarians don't stop living when they
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retire they find new meaning mentoring
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others volunteering pursuing hobbies or
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caring for loved ones this sense of
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purpose gives structure and motivation
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especially in later years a man from
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Costa Rica said he kept working his farm
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because the land needs me that belief
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gave him strength and direction purpose
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doesn't have to be grand it can be as
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simple as watering plants reading to a
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grandchild or sharing your story ask
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yourself what makes you feel needed
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nurture that it could be the secret to
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thriving not just surviving number five
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practice gratitude daily gratitude is
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like emotional sunlight it warms the
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heart brightens the mind and helps you
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see beauty even in difficult times
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centinarians often reflect on their
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lives with appreciation for the good
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days the bad days and everything in
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between one 102-year-old woman said she
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starts every morning by thanking God for
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waking up that small act sets the tone
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for the entire day try keeping a
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gratitude journal write down three
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things you're thankful for each night
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over time you'll notice a shift from
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scarcity to abundance from stress to
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peace gratitude isn't just a mindset
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it's a lifestyle and it ages beautifully
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six move naturally don't force it flow
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with it you won't catch many
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centinarians pushing themselves through
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grueling fitness routines instead they
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move naturally walking dancing gardening
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or simply stretching in the morning
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movement becomes part of their rhythm
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not a chore an 89year-old woman from
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Greece said she walks to church every
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Sunday not because she has to but
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because it feels right the key is
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consistency not intensity listen to your
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body let movement feel joyful not
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punishing even short walks or gentle
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stretches can boost energy improve
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balance and keep your joints healthy the
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goal isn't to look younger it's to feel
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alive seven manage stress because peace
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ages better than perfection stress kills
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chronic tension speeds aging weakens
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immunity and affects mental health but
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centinarians have mastered the art of
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letting go whether through prayer
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meditation napping or simply taking long
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walks they prioritize inner peace a
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100-year-old man from Lomol Linda
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California practiced daily reflection
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and deep breathing for decades he called
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it his reset button you don't need hours
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of silence just a few minutes a day to
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breathe deeply and release worry find
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your own way to decompress whether it's
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listening to music journaling or sipping
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tea in the sun make peace with your past
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and presents your present eight live
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moderately less is more when it comes to
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longevity centinarians understand
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balance they don't overdo anything not
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food not work not even emotions they eat
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until satisfied not stuffed they work
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hard but rest harder they enjoy treats
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occasionally but never excess this
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philosophy of moderation protects their
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bodies and minds from burnout one woman
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in Iicaria Greece said she drinks wine
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with friends but never too much she
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calls it living with rhythm by avoiding
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extremes they preserve their energy and
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maintain harmony within so ask yourself
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where am I going overboard could less
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actually give me more sometimes the path
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to longevity is paved with restraint
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nine cultivate joy laughter truly is the
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best medicine joy is the fountain of
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youth and centinarians seem to have
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found it not through wealth or fame but
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through simple pleasures they laugh a
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lot they tell stories play games and
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surround themselves with humor laughter
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reduces stress boosts immunity and
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connects people across
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generations one 103-year-old joked that
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her secret was never marrying a boring
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man her laughter echoed through the room
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and probably through decades of life joy
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doesn't come from perfect circumstances
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it comes from choosing to find light in
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the dark smiles in the storm so watch a
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funny movie call a friend who makes you
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laugh or just remember a moment that
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made you smile today because joy is free
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and it's one of the most powerful
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anti-aging tools there is dar 10 embrace
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change life isn't about standing still
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it's about growing centinarians haven't
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resisted change they've welcomed it from
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wars to pandemics from horsedrawn
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carriages to smartphones they've seen it
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all their secret adaptability
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resilience one woman in her late 90s
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started using a smartphone so she could
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video call her grandchildren she didn't
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fear change she embraced it life throws
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curveballs but how you respond
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determines how long and how fully you
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live so stay curious try new things
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learn new skills be open to evolution
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because growing old gracefully isn't
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about clinging to the past it's about
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embracing the future with courage and
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wonder well there you have it 10
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powerful lessons from people who've
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lived over 100 years from staying active
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to cultivating joy these secrets aren't
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just about adding years to your life
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they're about adding life to your years
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so what do you think which of these
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resonated with you the most do you know
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someone who's aging gracefully let us
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know in the comments below and if you
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enjoyed this video don't forget to like
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subscribe and hit that bell icon so you
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never miss another episode of Top 10s
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You Should Know until next time stay
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curious stay connected and above all age
