Simple Habits to Live Longer and Feel Better

Still looking for that magic pill?  It’s out there, but it seems to be more like a magic checklist.    

We’re living through a shift. For decades, the goal was simple: live longer. After we got that all done and checked off, we started to aim higher. It’s not just about adding years to your life, but life to your years. The essence of a longevity lifestyle is combining fitness, nutrition, recovery, mental well-being, and modern tools like wearables and blood testing to help you thrive at every age.

Let’s break it down and build a blueprint you can use.

Why Longevity Is the New Lifestyle Goal

In the past, living a long life mostly meant not dying. We want to feel good doing it, staying strong, independent, and sharp into our 60s, 70s, 80s, and beyond. Researchers call this healthspan, the years of life you live in good health, free from disease and disability.

The good and bad part?  We’re not at the mercy of genetics. Daily habits and lifestyle choices shape up to 80% of your health outcomes. So, based on your daily decisions, you can mess yourself up or build yourself better. So, what can we do today to make a body and mind that lasts?

1. Move Like It Matters—Because It Does

Exercise is the single most powerful tool for longevity. Read that again. It is also the most time-effective thing we have. I know people who will spend 3 hours a day perfecting their nutrition, but can’t do a single pull-up. Fail.  

Strength Training

Muscle is medicine. Lifting weights builds bone density, boosts metabolism, supports insulin sensitivity, and protects against falls as we age. Aim for 2–3 weekly sessions that include compound lifts like squats, deadlifts, presses, and rows.

 Start here: Pick three days a week and focus on full-body workouts. Machines are fine; just move something heavy with control.

Zone 2 Cardio

Zone 2 means steady, low-to-moderate effort where you can breathe through your nose and carry on a conversation. It builds mitochondria (the energy factories in your cells) and improves heart health and endurance.

 Aim for: 3–5 weekly sessions of 30–60 minutes: brisk walks, easy cycling, rucking, or rowing.

Movement All Day (NEAT)

It’s not just your gym time, but also how much you move throughout the day. Non-exercise activity thermogenesis (NEAT) includes walking, standing, cleaning, gardening, and everything else outside of workouts. Recently, some publications have said this is just as important as strength training and zone 2. Again, fail. This is the third item on the checklist, not the only one.  

A simple habit is to walk for 10 minutes after every meal. It's good for blood sugar and adds steps quickly.

2. Track It to Hack It: Using Tech for Better Health

We’re in a golden age of wearable health tech—and the best devices don’t just measure your activity, they help you make better decisions

Health Trackers to Know

• Oura Ring excels in sleep and recovery data

• Whoop Band is great for training load and strain

• Apple Watch/Garmin are good all-around options with GPS and heart tracking

• Continuous Glucose Monitors (CGMs) are helpful for those experimenting with blood sugar response to food

Start small: Use your tracker to monitor sleep, resting heart rate, and HRV (heart rate variability). Focus on trends, not perfection.

Bloodwork for Longevity

Want to go deeper? At-home biomarker testing is more accessible than ever.

Key tests:

• Fasting insulin and HbA1c – metabolic health

• CRP – inflammation

• Vitamin D – immune and hormone support

• ApoB – a stronger heart health marker than traditional cholesterol

Companies like InsideTracker, Function Health, and Thorne make it easy.

Pro move: Get a panel every 6–12 months. Track what’s improving and what needs work.

3. Supplements That Work

Supplements should support, not replace, a healthy diet and lifestyle. But when used wisely, they can help fill gaps and promote long-term resilience.

🔬 Core Longevity Stack

• Creatine – not just for athletes; supports brain, bone, and muscle health

• Magnesium glycinate or threonate – for sleep, stress, and heart function

• Omega-3s (EPA/DHA) – reduce inflammation and protect brain/cardiovascular function

• Vitamin D3 + K2 – immune and bone support, especially in winter

• Fiber or probiotic supplement – supports digestion and metabolic health

 Low effort, high reward: Start with magnesium at night and creatine in the morning. These are easy wins.

🧬 Trending Add-Ons (not proven)

• NMN or NR – NAD+ boosters for mitochondrial health (research still developing)

• Spermidine – promotes autophagy (cellular cleanup)

• Astaxanthin – a potent antioxidant linked to skin and eye protection

• Berberine – mimics some of the effects of metformin for blood sugar control

Heads up: Do your homework. Start with the basics, no need to take everything at once.

4. Eat for the Long Run

You don’t need a trendy diet. You need consistency, enough protein, and food that helps, not hurts you as you age.

What to Prioritize:

• Protein – 1.6 grams per kg of body weight daily (helps preserve lean muscle)

• Whole, minimally processed foods – avoid ultra-processed snacks and oils

• Colorful fruits and vegetables – antioxidants and fiber

• Time-restricted eating – 12:12 or 16:8 windows if it fits your life

Longevity plate: Palm-size protein, two fistfuls of plants, and healthy fats. Repeat.

5. Sleep, Stress & Self-Care: The Recovery Trifecta

Sleep Like It's Your Job

Sleep is when your body repairs, your brain cleans, and your hormones reset.

• Stick to a consistent sleep-wake schedule

• Block blue light after sunset

• Get morning sunlight exposure within 30 minutes of waking

Bonus: Track your sleep score and experiment with routines to improve it.

Stress Management

Stress is unavoidable, but how you respond to it can protect your brain, your heart, and your immune system.

• NSDR (non-sleep deep rest)

• Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4)

• Sauna or cold plunge for hormetic stress and resilience

Your 5-minute win: Set a daily alarm for a breathing break or short walk.

6. Don’t Forget This: Purpose, Community, and Joy

Want to know the common thread in the world’s longest-living people (aka the Blue Zones)?

They:

• Have strong social ties

• Move naturally every day

• Eat mostly whole foods

• Live with purpose

You can track sleep and lift weights, but you're still missing the mark if you’re lonely, stressed, and directionless.

Try this: Set a regular “connection time” each week—coffee with a friend, volunteering, or even a walking phone call.  Or just go to a good gym where your friends are. 

Putting It All Together

Longevity isn’t about perfection. It’s about consistency. You don’t have to do everything today. Just start.

Pick one or two habits in each category:

• One movement goal

• One recovery or sleep goal

• One dietary change

• One supplement

• One connection habit

Build from there.