Uncover the Secrets of Longevity: 5 Daily Habits of Researchers

When it comes to the noble pursuit of prolonging one's life, we must remember that not every little detail is within our control. Sure, you can’t exactly hit pause on the inevitable, but we do know that our daily habits—what we munch on, when we rest our heads on that pillow—play a significant role. These choices could be the delightful little keys that not only unlock longer lives but also upgrade our health throughout our time on this planet.

In a world brimming with wellness clinics and the latest TikTok sensation boasting anti-aging secrets, it’s enough to make your head spin. What’s real? What’s worth the hype? So, we did what any rational person would do: we sought the wisdom of four longevity specialists, asking them to spill their top secrets for living longer and healthier. Spoiler alert: there's no magic potion involved.

For Monica Driscoll, PhD, a professor at Rutgers University who delves into the mysteries of aging, daily movement is non-negotiable. “I exercise on a daily basis,” she reveals, sounding a bit like she should be on one of those motivational posters except with better hair. We’re talking about four days of jogging or running for 45 minutes, two days of personal trainer-led strength training, a two-mile walk here and there, and let’s not forget about her weekly swimming session paired with a good 40 minutes of stretching. Who knew stretching could be a wellness trend?

Driscoll insists, “Exercise is critical for maintaining a strong metabolism, sustaining good sleep, and prolonging health span,” which sounds rather impressive! Yet she also shares a secret that’s even more revealing: “It definitely makes me feel better and mentally more acute.” Turns out, if you want to feel alive and alert, exercise is your best friend. Research reveals that folks who up their workouts significantly beyond the average minimum might reduce their risk of mortality. But fear not if you don’t fancy 45-minute jogs every day; merely 15 minutes of light activity is like the cherry on top of your longevity sundae.

As it happens, America finds itself in the midst of a loneliness epidemic. Yes, loneliness is the unwelcome guest nobody asked for, with half of adults reportedly feeling its cold embrace. Scott Kaiser, MD, a geriatrician and director of Geriatric Cognitive Health at the Pacific Neuroscience Institute, emphasizes that social connection plays a starring role in our quest for longevity. He cheerfully prioritizes both nurturing existing relationships while creating new ones. “If I’m feeling lonely—which, let’s be honest, happens to all of us—I really try to connect with others, just like I’d reach for water when I'm parched,” he says with a smile. Kaiser even engages in a program where he makes friendly calls to those who could use a human connection; it’s a heartfelt win-win situation.

“Staying socially connected is up there with eating well and catching some Z’s,” Kaiser insists, urging us to be proactive about maintaining our social ties. It’s not that hard to make it a priority if you just remember to pick up the phone or wave to the neighbor while picking up your mail. Simple, yet effective—much like a quality pair of sweatpants.

Switching gears, let’s chat with Linda Ercoli, PhD, interim director for the UCLA Longevity Center. She champions a bit of variety in her workout regime. “Exercising should be variable,” she advises. This woman once exclusively ran, but soon discovered that doing the same thing repeatedly was akin to watching the same episode of Friends on loop—no excitement and, frankly, not great for muscle balance. The World Health Organization is nodding in agreement, noting that mixing up activities can reduce fall rates significantly. It looks like cha-cha might be just as critical as bench presses!

Valter Longo, PhD, rounds out our advice brigade with his groundbreaking fasting-mimicking diet, a concept that sounds as complex as assembling IKEA furniture. “I do 12 hours of time-restricted eating—9 a.m. to 9 p.m.—and two to three cycles of the fasting-mimicking diet per year,” he reveals. Imagine a diet that’s low in calories but high in satisfaction! It’s designed to mimic the effects of water-only fasting. It’s not recommended for everyone—sorry, pregnant and breastfeeding moms—but it’s worth chatting with a doctor, because who doesn’t want to ‘reset’ their metabolism?

Finally, Ercoli rings in again, driving home the importance of multiple approaches to healthy aging. “I believe in empowering individuals to take control of their health,” she affirms. Sound advice, like a good pair of shoes, never goes out of style. “Taking a multi-pronged approach is essential,” she continues, which often includes an emphasis on stress reduction—ah yes, that ever-present foe.

As we wrap up this enlightening discussion, we are reminded to cultivate good habits, embrace connection, and perhaps join a yoga class. After all, if we want to live long and prosper, we need to give ourselves a fighting chance—preferably without doing too many burpees.