The Simple Health Habits Of Top Longevity Doctors And Scientists, Who Follow The Science Not Trends

At 52, I fully recognize that I'm aging and I'm not where I used to be. Part of that is making me more mindful that, for example, I can't outrun a bad diet. I try to be thoughtful about the foods I'm eating. Even though I eat pretty well, I'm always tempted by the stuff we're all tempted by.

For me, physical and mental health and happiness are associated with how active I am. So it's easy for me to exercise. If I can run, bike, and/or swim most days of the week, I'm a pretty happy guy.

I know I may differ from some of my colleagues, but I am much more about healthy aging than longevity.

Success, to me, would be living an average lifespan, but until the final weeks of my life, I hope I'm doing what I love.

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Start basic and pay attention to diagnostics. Think about deeper screening. I happen to be a data nerd, so I love seeing more data on myself and watching where I'm at on a daily basis. Then, layer things on with intention and humility. We're all figuring this out together. It's using things with some grace and a little bit of common sense.

If I have anything as a takeaway, it's to pause long enough to enjoy it. We can get so caught up trying to perfect our health and do the next thing for our longevity that we forget to actually enjoy the day.

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Reflecting every evening and asking myself: are you happy or not, and was it a good day? That's so important because it contributes to your wellbeing and health — physical health, mental health, your social health. Your social environment is all contributing to that one question: Was it a good day?

That's, for me, most important.

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I follow the usual suspects when it comes to longevity habits. I cut out alcohol more than three years ago.

I'm also very strict with my sleep schedule. I go to bed at 11 p.m. and wake up at 6 a.m., so I'm very productive in the mornings.

I think there is some snake oil and buzz in the longevity industry. I'm really concerned about people promoting biohacking. I don't believe in a magic pill or the concept of "making people younger."

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The number one thing I do for my own longevity is nurturing my positive relationships.

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The number one thing that I do — that I think people should do — is exercise. Obviously, you have to figure out how much exercise and what type of exercise, but I think right now, holistically, it's what gives you more benefit than any drug, any supplement stack, basically anything you can buy.

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I try to exercise regularly and to eat decently. That's as far as I go.

I wouldn't say I'm doing as much as I should be doing to sleep enough.

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I do intermittent fasting, pretty much religiously. No cheat days. I'm a 9 a.m. to 4 p.m. kind of person. It's not a crazy short interval, because I'm not overweight, so I have to be careful not to lose muscle.

And then I do muscle exercise and all of that, and supplement my deficiencies if I have any after checking.

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The most important biomarker you can change today is your psychological age. This age is the most plastic. This is something that you can change by strategically deceiving yourself that you are going to live a very long life and you are going to behave as a younger individual. It's very important to be very optimistic about the future.

A 96-year-old doctor retired only 4 years ago. He credits his longevity to career passion, a low-fat diet, and his cat.

Having a purpose. I'm not religious, in any sense, but there is a profound biology that people on a mission tend to have higher chances to live long to achieve it.

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