What Does Longevity Mean in TCM? A Perfected System to Support Your Healthspan
When most people think of longevity, they think of living a long life. But what does longevity mean from a Traditional Chinese Medicine (TCM) perspective? It’s not just about how many years you live—it’s about how well you live through those years. In TCM, longevity means preserving your body’s core energies, maintaining emotional balance, and moving through life with strength, adaptability, and purpose.
As an acupuncturist and TCM practitioner with over a decade of clinical experience—and more than 20 years immersed in strength training—I’ve seen how aligning movement, recovery, and internal balance can help people not only feel better, but age stronger. My practice focuses on helping active individuals extend their healthspan with holistic, performance-minded care.
While conventional medicine often focuses on diagnosing disease based on specific biomedical criteria, Traditional Chinese Medicine uses its own clinical framework to identify and treat both subtle imbalances and fully developed conditions—supporting health at every stage of dysfunction or disease. These imbalances are recognized as pattern syndromes, and they offer a deeper look into the body’s state of harmony or disharmony.
This post explores what longevity means through a few of these classic TCM symptom complexes, their modern biomedical parallels, and how fitness, lifestyle, nutrition, acupuncture, and herbal medicine all play essential roles in extending both lifespan and healthspan.
Disclaimer: The symptom complexes and herbal formulas discussed here are rooted in Traditional Chinese Medicine and are not intended to diagnose or treat conditions in a Western medical sense.
1. Spleen Qi Deficiency: The Foundation of Energy and Muscle
What It Means in TCM: The Spleen is responsible for digestion, energy production, and transforming nutrients into usable Qi and Blood. It supports muscle tone and immune strength.
Biomedical Equivalent: Chronic fatigue, poor nutrient absorption, IBS, and post-meal fatigue.
Signs of Spleen Qi Deficiency:
- Low energy, especially after eating
- Bloating, loose stools
- Weak limbs or muscle loss
- Easy bruising
- “Tired but wired” feeling
Longevity Risk:
If unaddressed, this pattern can spiral into weakened immunity, slow recovery, and increased susceptibility to chronic illness or muscle wasting with age.
Root Causes:
- Eating on the go or skipping meals
- Overconsumption of cold/raw foods
- Mental overthinking or worry
- Lack of physical movement
Supportive Actions:
- Warm, easy-to-digest meals like congee, soups, and stews
- Avoid raw salads and cold smoothies in cooler months
- Practice light strength training or resistance band work to rebuild energy and stability
- Prioritize meals at regular times
Key Acupoints:
1. ST36 (Zusanli)
- TCM Function: Strengthens digestion and builds Qi
- fMRI studies show ST36 activates areas related to digestive regulation and autonomic balance. [1]
- Located ~3 cun below the patella, lateral to the tibia, ST36 lies over the deep peroneal nerve and close to branches of the tibial nerve.
- Stimulation of this point has been shown to activate the vagus nerve, enhancing parasympathetic tone, improving gut motility, and regulating immune function via the cholinergic anti-inflammatory pathway. [7]
2. SP6 (Sanyinjiao)
- TCM Function: Supports the Spleen and harmonizes digestion
- Often used in gynecological, digestive, and urinary disorders due to its influence on multi-system neural pathways.
- Found 3 cun above the medial malleolus on the posterior border of the tibia, overlying the posterior tibial nerve.
- Influences autonomic regulation, pelvic organ function, and has been shown to affect gastrointestinal motility and uterine activity. [2]
Herbal Support:
1. Gui Pi Tang (Restore the Spleen Decoction)
- Tonifies Spleen Qi and Heart Blood, calms the mind, and supports recovery from overthinking, fatigue, and poor sleep. Ideal for stress-related exhaustion and digestive weakness.
No products found.
Commonly used for:
- Mental fatigue and forgetfulness
- Poor appetite with digestive weakness
- Insomnia or vivid, restless dreams
- Anxiety or emotional sensitivity due to overthinking
Ingredients:
- Ren Shen (Panax ginseng)
- Huang Qi (Astragalus membranaceus)
- Bai Zhu (Atractylodes macrocephala)
- Fu Ling (Poria cocos)
- Dang Gui (Angelica sinensis)
- Long Yan Rou (Dimocarpus longan)
- Suan Zao Ren (Ziziphus jujuba seed)
- Yuan Zhi (Polygala tenuifolia)
- Mu Xiang (Saussurea lappa)
- Zhi Gan Cao (Glycyrrhiza uralensis)
- Sheng Jiang & Da Zao (Ginger and Jujube)
2. Mu Xiang Shun Qi Wan (Aucklandia Pill to Regulate Qi)
A classic digestive formula used to regulate Qi, strengthen the Spleen, and harmonize the Stomach and Intestines. It’s especially helpful when Spleen Qi deficiency is accompanied by bloating, sluggish digestion, or food stagnation.
No products found.
Commonly used for:
- Bloating, gas, or abdominal fullness
- Poor appetite or sluggish digestion
- Fatigue after eating
- Irregular bowel movements (loose stools or mild constipation)
Ingredients:
- Mu Xiang (Aucklandia lappa) — Regulates Qi, relieves abdominal distension
- Chen Pi (Citrus reticulata peel) — Moves Qi, dries dampness
- Bai Zhu (Atractylodes macrocephala) — Strengthens Spleen, dries damp
- Hou Po (Magnolia officinalis) — Moves Qi, reduces bloating
- Sha Ren (Amomum villosum) — Warms and awakens the Spleen, stops nausea
- Gan Cao (Glycyrrhiza uralensis) — Harmonizes and supports Qi
3. Dang Shen (Codonopsis pilosula)
- A foundational Qi tonic used to strengthen the Spleen and Lungs, support digestion, and replenish energy after physical or emotional depletion.
No products found.
Commonly used for:
- Fatigue and low stamina
- Poor appetite or weak digestion
- Shortness of breath or weak voice
- Recovery from illness or overwork
2. Liver Qi Stagnation: When Stress Blocks Your Flow
What It Means in TCM: The Liver governs the smooth flow of Qi, emotions, and blood. When blocked, it leads to emotional volatility and physical tightness.
Biomedical Equivalent: Hormonal imbalances, PMS, anxiety, stress-related tension headaches, or TMJ.
Signs of Liver Qi Stagnation:
- Irritability, mood swings
- PMS or irregular periods
- Muscle tightness (especially neck and shoulders)
- Frequent sighing
- Chest or rib-side discomfort
Longevity Risk:
Chronic stagnation can lead to systemic inflammation, high blood pressure, or metabolic issues—all of which impact long-term health.
Root Causes:
- Emotional suppression
- Lack of physical activity or creative outlets
- High-stress lifestyle with poor recovery
- Poor posture and shallow breathing
Supportive Actions:
- Daily exercise to release tension (strength training, brisk walking, yoga)
- Add fermented or sour foods to meals
- Emotional expression through journaling, art, or therapy
- Breathwork or tai chi to open flow
Key Acupoints:
1. LV3 (Taichong)
- TCM Function: Promotes flow and relieves stagnation
- Stimulating LV3 has been shown to modulate central nervous system responses to stress, potentially reducing sympathetic overactivity and improving mood and emotional regulation. [3]
- Located on the dorsum of the foot between the 1st and 2nd metatarsals, overlying branches of the deep peroneal nerve.
2. GB34 (Yanglingquan)
- TCM Function: Benefits muscles and sinews
- May also affect neuroplasticity and motor cortex regulation via sensory input, which aligns with its use in treating musculoskeletal tension and pain.
- Found just anterior and inferior to the head of the fibula, overlying the common peroneal nerve near its bifurcation.
- Its anatomical location gives access to a region rich in neuromuscular junctions, contributing to its use in treating motor dysfunction, muscle stiffness, and chronic tension. [4]
Herbal Support:
1. Xiao Yao San (Free and Easy Wanderer)
A classic formula that soothes Liver Qi stagnation while strengthening the Spleen and nourishing Blood. It’s commonly used for stress-related digestive issues, hormonal imbalances, and emotional tension.
No products found.
Commonly used for:
- PMS, mood swings, or irritability
- Bloating, poor digestion, or fatigue worsened by stress
- Emotional stress with tension in the shoulders or chest
- Liver Qi stagnation with underlying Spleen deficiency
Ingredients:
- Chai Hu (Bupleurum chinense)
- Dang Gui (Angelica sinensis)
- Bai Shao (Paeonia lactiflora)
- Bai Zhu (Atractylodes macrocephala)
- Fu Ling (Poria cocos)
- Zhi Gan Cao (Glycyrrhiza uralensis)
- Bo He (Mentha haplocalyx)
2. Jia Wei Xiao Yao San (Augmented Free and Easy Wanderer)
A modified version of Xiao Yao San that clears internal heat while soothing Liver Qi and supporting digestion. Ideal when emotional stress is accompanied by signs of heat or inflammation.
No products found.
Commonly used for:
- PMS with irritability, breast tenderness, or heat signs
- Stress-related acne or skin flare-ups
- Mood swings with night sweats or hot flashes
- Liver Qi stagnation with mild internal heat
Ingredients:
- Chai Hu (Bupleurum chinense)
- Dang Gui (Angelica sinensis)
- Bai Shao (Paeonia lactiflora)
- Bai Zhu (Atractylodes macrocephala)
- Fu Ling (Poria cocos)
- Zhi Gan Cao (Glycyrrhiza uralensis)
- Bo He (Mentha haplocalyx)
- Mu Dan Pi (Moutan cortex) — clears heat from Blood
- Zhi Zi (Gardenia jasminoides)
3. Chai Hu (Bupleurum chinense)
A key herb for harmonizing and regulating the flow of Liver Qi. Chai Hu is often used to relieve emotional tension, alternating fever and chills, and digestive symptoms related to stress.
No products found.
Commonly used for:
- Liver Qi stagnation with irritability or mood swings
- PMS or hormonal tension
- Digestive upset worsened by stress
3. Kidney Essence Deficiency: The Aging Engine
What It Means in TCM: Kidney Essence (Jing) is considered your core vitality. It fuels growth, reproduction, brain power, and bone strength.
Biomedical Equivalent: Hormonal decline, osteoporosis, infertility, premature aging, or neurodegeneration.
Signs of Kidney Essence Deficiency:
- Lower back or knee pain
- Hair thinning or greying
- Ringing ears or hearing loss
- Poor memory or concentration
- Low libido or infertility
Longevity Risk:
Jing depletion is associated with premature aging, memory loss, bone deterioration, and low resilience to stress or illness.
Root Causes:
- Overwork without rest
- Chronic stress or poor sleep
- Excess sexual activity
- Overtraining or adrenal burnout
Supportive Actions:
- Strength training (moderate, joint-safe, not excessive)
- Sleep deeply and avoid blue light before bed
- Eat Kidney-nourishing foods like black beans, walnuts, eggs, and bone broth
- Incorporate restorative movement: walking, qigong, or yin yoga
Key Acupoints:
1. KD3 (Taixi)
- TCM Function: Nourishes Kidney Yin and Essence
- Located between the medial malleolus and Achilles tendon, over the posterior tibial artery, vein, and nerve.
- This point may influence adrenal function through reflexive connections and autonomic regulation, as well as blood flow to pelvic and urogenital structures.
- It is commonly used for hormonal regulation—paralleling its classical use for essence deficiency. [5]
2. BL23 (Shenshu)
- TCM Function: Supports the lower back and core vitality
- Often used in electroacupuncture protocols for low back pain, fatigue, and sexual dysfunction.
- Found 1.5 cun lateral to the lower border of L2 vertebra, overlying the posterior rami of the spinal nerves.
- Stimulating this area can affect the paraspinal muscles, renal sympathetic nerves, and the lower lumbar plexus, impacting pain modulation, adrenal-renal axis, and neuromuscular stability. [6]
Herbal Support:
1. Qi Ju Di Huang Wan (Lycium, Chrysanthemum & Rehmannia Pill)
A foundational Kidney Yin tonic used to support healthy aging, strengthen the lower back and knees, and nourish essence (Jing). Commonly used for symptoms of yin deficiency with herbs that specifically benefit visual symptoms—such as dryness, fatigue, or blurriness.
No products found.
Commonly used for:
- Lower back soreness or knee weakness
- Dizziness, tinnitus, or blurry vision
- Night sweats or dry mouth
- Mild cognitive decline or premature aging
- Eye fatigue, dryness, or blurry vision
- Aging-related eye issues
Ingredients:
- Ze Xie (Alisma plantago-aquatica)
- Shu Di Huang (Rehmannia glutinosa, prepared root)
- Shan Zhu Yu (Cornus officinalis)
- Shan Yao (Dioscorea opposita)
- Fu Ling (Poria cocos)
- Mu Dan Pi (Paeonia suffruticosa)
- Gou Qi Zi (Lycium barbarum, goji berry)
- Ju Hua (Chrysanthemum morifolium)
2. You Gui Wan (Restore the Right Pill)
A classic formula used to strongly tonify Kidney Yang, replenish Essence (Jing), and support reproductive and adrenal function. Often prescribed for deep exhaustion, cold intolerance, and symptoms of aging from Yang deficiency.
No products found.
Commonly used for:
- Cold limbs, fatigue, and low back weakness
- Sexual dysfunction or infertility
- Poor appetite or digestive sluggishness
- Kidney Yang deficiency with depleted Essence
Ingredients:
- Fu Zi (Aconitum carmichaelii, processed)
- Rou Gui (Cinnamomum cassia)
- Lu Jiao Jiao (Cervus nippon, deer antler gelatin)
- Shu Di Huang (Rehmannia glutinosa, prepared root)
- Shan Zhu Yu (Cornus officinalis)
- Shan Yao (Dioscorea opposita)
- Gou Qi Zi (Lycium barbarum)
- Tu Si Zi (Cuscuta chinensis)
- Du Zhong (Eucommia ulmoides)
- Dang Gui (Angelica sinensis)
3. He Shou Wu / Fo Ti (Polygonum multiflorum)
A revered herb in Chinese medicine traditionally used to nourish the Liver and Kidneys, replenish Essence (Jing), and support healthy aging, hair, and vitality.
No products found.
Commonly used for:
- Longevity, vitality, and reproductive health
- Premature graying or hair thinning
- Dizziness, tinnitus, or lower back weakness
- Fatigue from Kidney or Liver deficiency
4. Heart Yin Deficiency: The Spirit’s Stability
What It Means in TCM: The Heart governs your Shen (spirit), emotions, and sleep. Yin is the cooling, grounding force. When deficient, anxiety and sleep issues arise.
Biomedical Equivalent: Anxiety, insomnia, night sweats, nervous system fatigue.
Signs of Heart Yin Deficiency:
- Insomnia or vivid dreams
- Emotional sensitivity or restlessness
- Palpitations or nervous tension
- Night sweats or dry mouth
- Easily startled
Longevity Risk:
Chronic sleep disruption, emotional dysregulation, and nervous system fatigue increase cardiovascular risk and reduce neuroplasticity.
Root Causes:
- Sleep deprivation
- Excess stimulants (e.g., coffee, energy drinks)
- Chronic emotional stress
- Overexertion without rest
Supportive Actions:
- Create an evening wind-down routine
- Limit caffeine, especially after midday
- Eat calming foods: goji berries, dates, steamed pears, lotus seed
- Use meditation, breathwork, or restorative movement to ground the spirit
Key Acupoints:
1. HT7 (Shenmen)
- TCM Function: Anchors the Shen, calms the mind
- Studies have shown HT7 to be effective for insomnia, anxiety, and autonomic dysregulation, with fMRI showing activation in the amygdala and hypothalamus.
- Located at the ulnar end of the wrist crease, over the ulnar nerve and flexor carpi ulnaris tendon.
- Stimulation of HT7 affects limbic system activity, especially areas related to emotional processing, sleep, and stress. [7]
2. PC6 (Neiguan)
- TCM Function: Harmonizes the Heart and alleviates anxiety
- Used for emotional regulation, anxiety, palpitations, and stress-induced cardiovascular symptoms, aligning closely with its traditional use.
- Located 2 cun above the wrist crease, between the tendons of palmaris longus and flexor carpi radialis, over the median nerve.
- Well-studied for its role in regulating nausea and heart rate, PC6 also impacts parasympathetic tone and vagal activity. [8]
Herbal Support:
1. Tian Wang Bu Xin Dan (Heavenly Emperor’s Heart Tonic Pill)
A classic formula that nourishes Heart and Kidney Yin, tonifies Blood, and calms the Shen (spirit). Commonly used for insomnia, anxiety, and emotional restlessness rooted in Yin and Blood deficiency.
No products found.
Commonly used for:
- Difficulty falling asleep or waking frequently
- Anxiety, palpitations, or mental restlessness
- Night sweats, dry mouth, or forgetfulness
- Emotional fatigue or burnout from overwork
Ingredients:
- Sheng Di Huang (Rehmannia glutinosa, raw root)
- Tian Men Dong (Asparagus cochinchinensis)
- Mai Men Dong (Ophiopogon japonicus)
- Xuan Shen (Scrophularia ningpoensis)
- Dan Shen (Salvia miltiorrhiza)
- Dang Gui (Angelica sinensis)
- Ren Shen (Panax ginseng)
- Fu Ling (Poria cocos)
- Bai Zi Ren (Platycladus orientalis seed)
- Yuan Zhi (Polygala tenuifolia)
- Wu Wei Zi (Schisandra chinensis)
- Shi Chang Pu (Acorus tatarinowii)
2. Suan Zao Ren Tang (Sour Jujube Decoction)
A gentle yet effective formula that nourishes Liver Blood and Heart Yin, calms the Shen, and supports natural sleep. Commonly used for insomnia due to overthinking, irritability, or Blood deficiency.
No products found.
Commonly used for:
- Difficulty falling asleep or light, restless sleep
- Irritability or vivid dreaming
- Night sweats or dry throat
- Insomnia related to stress or emotional depletion
Ingredients:
- Suan Zao Ren (Ziziphus jujuba seed)
- Chuan Xiong (Ligusticum chuanxiong)
- Fu Ling (Poria cocos)
- Zhi Mu (Anemarrhena asphodeloides)
- Gan Cao (Glycyrrhiza uralensis)
Why Fitness Anchors All of This
From a TCM lens, movement helps:
- Stimulate Spleen Qi and metabolism
- Circulate Liver Qi to reduce emotional stagnation
- Preserve Kidney Jing through muscle and bone strength
- Calm Heart Fire and regulate the nervous system
Fitness isn’t about crushing yourself in the gym. It’s about consistent, intentional movement—done with awareness of your current state and needs.
Whether it’s lifting weights, walking hills, mobility work, or tai chi, daily movement is one of the most powerful longevity tools we have.
What Does Longevity Mean for You?
In TCM, the answer is simple: it means preserving vitality before it’s lost. By learning to read your body’s early signals—fatigue, tension, poor sleep—you can shift course before dysfunction becomes disease.
With the right combination of supportive lifestyle habits, movement, nutrition, acupuncture, and herbal medicine, longevity becomes more than a concept—it becomes a daily practice.
References
- Liu J, Huang H, Xu X, Chen JDZ. Effects and possible mechanisms of acupuncture at ST36 on upper and lower abdominal symptoms induced by rectal distension in healthy volunteers. Am J Physiol Regul Integr Comp Physiol. 2012;303(2):R209–R217. PubMed
- Chen LL, Hsu SF, Wang MH, et al. Use of acupressure to improve gastrointestinal motility in women after trans-abdominal hysterectomy. Am J Chin Med. 2003;31(5):781–790. PubMed
- Rao Y, Ge L, Wu J. A systematic review and coordinate-based meta-analysis of fMRI studies on acupuncture at LR3. Front Neurosci. 2024;18:1341567. PubMed
- Yeo S, Lim S, Choe IH, et al. Acupuncture stimulation on GB34 activates neural responses associated with Parkinson’s disease. CNS Neurosci Ther. 2012;18(9):781–790. PubMed
- Wang SJ, Zhang JJ, Yang HY, et al. Acupoint specificity on acupuncture regulation of hypothalamic–pituitary–adrenal cortex axis function. BMC Complement Altern Med. 2015;15:87. PubMed
- Zhang ZY, Xu DS, Wang H, et al. [Neuronal correlation between acupoint BL23 and the adrenal gland in rats]. Zhen Ci Yan Jiu. 2018;43(7):414–418. PubMed
- Ye Z, Zhu L, Li XJ, et al. PC6 electroacupuncture reduces stress-induced autonomic and neuroendocrine responses in rats. Heliyon. 2023;9(4):e15291. PubMed
- Oh JE, Kim SN. Anti-inflammatory effects of acupuncture at ST36 point: A literature review in animal studies. Front Immunol. 2022;12:813748. PubMed
