Longevity advice:

✔️Eat a diet high in fiber, fruits, vegetables, and whole grains, and low in excess sodium, sugar, and low-nutrient ultra-processed foods.

✔️Be physically active (aerobic and strength training) and get adequate, consistent sleep.

✔️Maintain social connections.

✔️Don't smoke and reduce substance/alcohol use.

✔️Control blood pressure and blood glucose.

✔️Get recommended vaccinations to prevent serious infections.

✔️Treat mental health conditions.

✔️Participate in evidence-based cancer screenings.

✔️Maintain continuous, longitudinal primary care.

The major pillars of longevity are already well known, evidence-based, and frankly not that mysterious. They work precisely because they’re boring, repeatable, and grounded in decades of data.

They just don’t lend themselves to multi-hour podcasts, viral clips, biohacking product sales, or programs that cost $100k per year.