How to Live Longer

Your phenotypic age isn't fixed — it's a snapshot of your current health. The good news? You can improve it. Here's what actually works, prioritized by impact.

⚠️ Disclaimer: This information is for educational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making significant changes to your diet, exercise routine, or lifestyle.

1. Nutrition: You Are What You Eat

Food quality matters more than you think. Your cells rebuild themselves constantly using what you feed them. Give them the right materials.

🚫 What to Avoid

Ultra-processed foods (UPFs): If it has ingredients you can't pronounce, skip it
Sugars: Avoid any added sugar (sodas, cakes) or sugar that comes with no fibre (orange juice, white flours). Fruit is allowed, in moderation
Sugar timing: When you do eat fruit, preferably have it with/after a meal rather than on an empty stomach

✅ What to Prioritize

Core foods: Wholegrains, legumes, vegetables, fruits, nuts, seeds — every day!
Fibre: 30+ grams per day — your gut microbiome will thank you
Plant diversity: 30+ different plants per week (herbs and spices count). Diversity is crucial for a healthy gut microbiome
Omega-3s: Wild oily fish 2-3x/week (salmon, mackerel, sardines, anchovies)
Fermented foods: Daily servings of yogurt, kefir, kimchi, sauerkraut, miso, kombucha, or raw apple cider vinegar
Polyphenols: Cold-pressed extra virgin olive oil, capers, pure cocoa, berries, green tea
Quality matters: Prefer organic, in-season, and locally sourced produce for higher nutrient content and fewer pesticides
Eating window: Keep it under 12 hours — longer fasting periods support cellular repair. Don't skip breakfast though

2. Exercise: Move to Live Longer

VO2 max and strength are the two strongest predictors of longevity. Translation: your exercise routine directly correlates with how long you'll live. Here's how to optimize it.

💪 Your Weekly Training Plan

Strength training: 3-4x/week, focus on hypertrophy (muscle growth)
Cardio: 2-3x/week, 45+ minutes each session. Include at least 1 HIIT workout
Flexibility: Pilates or yoga 1-2x/week for mobility and recovery
Daily movement: 10,000+ steps

🎯 Body Composition Goals

Body fat: Under 15% (men) or 22% (women)
Muscle mass: Maintain or increase lean muscle to support bone health and minimize the risk of fractures
VO2 max: Measures cardiovascular fitness — the higher the better

How to track: Body composition scan (InBody, BodPod) for body fat and muscle mass. DEXA scan for the most accurate data including bone mineral density. VO2 max via fitness watch or lab test.

3. Sleep: Recovery Is Everything

Sleep is when your body repairs itself. Cut corners here, and all your nutrition and exercise efforts take a hit.

😴 Sleep Essentials

Minimum 7 hours per night — this isn't optional
Timing matters: Wait 3-4 hours after your last meal before bed for better sleep quality
Struggling to sleep? Add meditation to your routine

4. Lifestyle Essentials: The Non-Negotiables

Your daily habits shape your biological age. Here's what to avoid and what to maintain.

🚫 What to Avoid

Smoking: No amount is safe. If you smoke, quitting is the best thing you can do
Alcohol: Zero is optimal. If you drink, keep it minimal and infrequent
Sun exposure: Avoid prolonged direct sun during peak hours or use SPF 50+
Chronic stress: Manage stress through meditation, time in nature, or therapy

✅ Daily Health Habits

Dental hygiene: Brush and floss regularly — poor oral health can lead to systemic inflammation and infections
Hydration: Drink no less than 1.5 L of water throughout the day for optimal cellular function
Social connections: Maintain meaningful relationships — loneliness is a health risk

The Bottom Line

Lowering your biological age isn't about perfection — it's about consistency. Start with one area, build the habit, then add another. Track your progress by retesting your phenotypic age every 6-12 months.

Ready to measure your progress?

Calculate Your Age