Your Healthspan Is in Your Hands — 25 Rules to Live Longer
What You Do Today Determines How Long—and How Well—You Live.
If you don’t take control of your health now, your future self will pay the price. The world’s top longevity experts agree—ignoring these fundamental habits accelerates aging, increases disease risk, and shortens your lifespan.
These 25 science-backed non-negotiables are the difference between merely surviving and truly thriving—master them before it’s too late.
Lifestyle & Mental Well-Being
Mental Health & Relationships First – Emotional well-being and strong relationships are the foundation of a long, fulfilling life.
Practice Misogi – Challenge yourself mentally and physically at least once a year to build resilience.
Prioritize Sleep (But Don’t Obsess Over It) – Good sleep hygiene is crucial, but stressing over sleep can be counterproductive.
G-Flux (Eat More, Move More) – A high-energy turnover supports a healthy metabolism and keeps your body functioning optimally.
Treat Sunlight Like a Vitamin – Sun exposure is vital for mood, vitamin D production, and overall health.
Nutrition & Metabolism
Nutrient Quality First, Calories Second – Prioritize whole, nutrient-dense foods over calorie counting.
View Calories Over a Week, Not Daily – A weekly approach to calorie intake is more sustainable than stressing over daily fluctuations.
Eat a Big Breakfast or Lunch – Consuming most of your calories earlier in the day supports metabolism and better digestion.
When in Doubt, Choose Eggs – Eggs are one of the most nutrient-dense foods, rich in essential vitamins and protein.
Meat Is a Multivitamin – Red meat provides highly bio-available nutrients essential for longevity and overall health.
Be Cognizant of Insulin – Keeping insulin levels stable helps prevent metabolic diseases and supports overall health.
Avoid High-Calorie Combos of Fats & Carbs – This combination promotes fat storage and metabolic dysfunction.
Dietary Components to Prioritize or Avoid
Minerals Are Essential – Magnesium, sodium, and potassium are critical for hydration, energy, and longevity.
Protein First – Prioritizing protein intake helps maintain muscle mass and metabolic health.
Support Natural GLP-1 Activation – Enhance satiety naturally by consuming fiber, healthy fats, and certain sweeteners like allulose.
Eat Deep Leafy Greens – Greens like broccoli and arugula provide essential vitamins and antioxidants.
Dairy Fat Is Beneficial – High-quality dairy fats contain beneficial fatty acids that support heart health and metabolism.
Limit Refined Oils – Avoid industrial seed oils and instead choose natural fats like olive oil and avocado.
Be Cognizant of Oxalates – Reduce high-oxalate foods (like spinach) to avoid kidney and joint issues.
Exercise & Physical Resilience
Prioritize NEAT (Non-Exercise Activity Thermogenesis) – Stay active throughout the day rather than relying solely on workouts.
Become Fat-Adapted – Train your body to efficiently use fat as fuel by incorporating fasting and low-carb periods.
Train Fasted – Exercising in a fasted state improves metabolic flexibility and fat oxidation.
Focus on Total Volume Load in Workouts – Whether lifting heavy or doing high reps, total workload over time is what matters.
Fasting & Metabolic Health
Occasional Longer Fasts – Fasting for 24-36 hours periodically supports cellular repair and metabolic health.
Don’t Fear Caffeine – Natural caffeine sources like coffee and green tea support longevity and activity levels.
Every habit on this list is a small but powerful investment in your longevity, your energy, and your quality of life.
Your future self—stronger, healthier, and more vibrant—is built on the choices you make today.
Imagine waking up every day with clarity, strength, and resilience, knowing you’re not just adding years to your life but life to your years.
The time to take action isn’t someday—it’s now. Your best self is waiting.
Will you answer the call?