Turns out, the secret to living a long life isn’t really a secret at all.
When we asked longevity experts the key to living longer and healthier, they agreed that the “secrets” are more straightforward than you might think.
“There is so much information out there about biohacking and different treatments available, but I still think it comes down to pretty simple things,” says Lifeforce Physician Rob Rogers, MD.
Lifeforce Physician Renae Thomas, MD, MPH, agrees — and she’s seen the effects in action. “As someone who worked in Loma Linda, California, the only Blue Zone in the United States — where lifespans and healthspans are significantly longer than the average American — I saw many lifestyle behaviors that contributed to overall vitality and longevity,” she says. “I am also fortunate to have grandparents who lived in good health to just shy of 100 years old.”
Read on to learn what the longest-living people have in common — and how you can increase your chances of becoming one in the future.
7 Habits the Healthiest People Share
1. They strength train.
To live long, you need to get strong. As we get older, our muscle mass, strength, and performance all naturally decline — a condition called sarcopenia. “This is a major contributing factor to fragility and a significant risk factor for all-cause mortality, as well as dying from cardiovascular disease specifically," warns Dr. Thomas. “As such, working to mitigate muscle loss as we age is important for overall longevity and quality of life. The primary treatment for and prevention of sarcopenia is resistance training.”
Strength training also helps build lean muscle mass, which has been shown to be inversely proportionate to your risk of mortality after age 50.
Another thing to keep in mind: The link between sarcopenia and cognitive decline such as Alzheimer’s disease. “The exact mechanism is still being explored,” explains Dr. Thomas, “but it’s hypothesized to be a combination of the association between declining muscle mass and increased systemic inflammation, impaired glucose and insulin metabolism, impaired protein metabolism, and changes in mitochondrial function.”
There is a strong connection between your muscles and every other part of your health. “The more we learn, we realize that exercising your muscles will lead to a whole host of health benefits that are longevity promoting, particularly brain, bone, metabolic, immune, and skin health,” says Dr. Rogers.
He suggests working out about five times a week, with a combination of strength training (try this lower body routine), high intensity interval training (HIIT), and Zone 2 cardio (low-intensity exercise where you work at 60-70% of your maximum heart rate) — and keeping an exercise log to stay accountable.
Your gym gains will add up. “Healthy muscle mass in your 30s and 40s really does dictate your longevity and how well you'll do in your 50s, 60s, 70s, 80s, and beyond,” says Dr. Rogers.
2. They’re on the move.
In addition to exercise, moving in general is integral for longevity. According to research focused on Blue Zones, the world’s longest-lived people “live in environments that constantly nudge them into moving without thinking about it.”
Dr. Thomas says, “It’s incredibly difficult to optimize your health and live a long, healthy life if you’re largely sedentary. But movement doesn’t have to be crazy or intense. It can be as simple as a lunchtime stroll, a quick bodyweight circuit, or a game of pickleball!”
Even better: move with pals. “I believe there is an added advantage to social activities that include physical activity like hiking with a friend, tennis, dance classes, or team sports,” Dr. Thomas says. “They add a sense of community and belonging, accountability, and can be a lot of fun, boosting psychological health as well as physical.”
In fact, The Irish Longitudinal Study On Aging (TILDA) found that social relationships are just as important as exercise, not smoking, and diet for longevity.
3. They eat a whole foods diet.
Speaking of diet, it’s a crucial piece of the whole picture. “Consuming a predominately whole foods diet, low in processed and highly refined foods, can add years to your life,” Dr. Thomas says. Up to 10 years, to be exact, according to a study from the United Kingdom.
“Transitioning to a whole foods diet also helps improve body composition, gut health, and cardiometabolic health markers,” adds Dr. Thomas. “This is seen the most when people increase their intakes of whole grains, nuts, and fruit, and reduce intakes of sugar-sweetened beverages and processed meats.”
Both experts recommend the Mediterranean diet, which emphasizes plant-based foods and healthy fats. A 2024 study found that adherence to the Mediterranean diet was associated with a 23% reduced risk of all-cause mortality. “The data on the Mediterranean diet is impressive,” says Dr. Rogers. “But I don’t even like to call it a diet. It’s a nutritional framework.”
And forget the all-or-nothing diet approach. “One cookie every now and then won’t derail your health, but large quantities all the time would not be the best choice,” says Dr. Thomas. “It’s all about creating new habits for sustainable long-term change, and not looking for the latest crash diet or food fad.”
4. They limit alcohol.
Let’s drink — or, well, not drink — to our health. “I don’t believe it’s coincidental that in Loma Linda, where Americans tend to live the longest in good health, most of the community does not consume alcohol,” Dr. Thomas says. “Excess alcohol can shave a few years off your life expectancy. Plus, I often see a compounding effect from drinking, such as poor sleep, which can then decrease productivity the following day, and often lead to disruptions in your fitness routine, along with suboptimal dietary choices. A lot of my patients have found that minimizing alcohol helps them have more energy, more balanced hormones, and better biomarkers.”
If you’re curious about sober curiosity, check out these tips to start limiting your alcohol intake.
5. They sleep better.
Don’t sleep on your sleep hygiene, either. “Optimizing sleep is as important as exercising," Dr. Rogers says. “It's a huge part of protecting your longevity as you get older.”
Quality sleep helps protect against cognitive dysfunction, high blood pressure, and pre-diabeties. “Poor sleep can elevate your blood sugar and fasting insulin, so sleep is paramount to avoid almost all of the chronic health conditions you don’t want,” Dr. Rogers says.
He also recommends monitoring your sleep architecture — how long you sleep and how much time you spend in deep sleep vs. REM sleep — with a wearable device to understand your baseline. From there, you can focus on healthy bedtime rituals like powering down your devices, going to bed at the same time every night, and eating dinner earlier. “Make a checklist to make sure your sleep hygiene is really dialed in,” Dr. Rogers suggests.
6. They look on the bright side.
Can you think yourself well? The research says yes. “Being optimistic in general has been associated with better cardiovascular health, including lower total and LDL cholesterol levels,” notes Dr. Thomas. “Having high levels of life satisfaction can also help with pain management, mood, physical ability, chronic illness, sleep quality, frequency of exercise, and overall mortality.”
Studies also show that people who find purpose in volunteer work experience lower mortality rates and physical limitations, higher rates of physical activity, and better mood.
Dr. Thomas adds, “I have noticed that patients who work on their mental attitude and self-belief often are more successful with sticking to health-promoting behaviors and tend to improve their biomarkers and overall health more readily.”
7. They supplement smartly.
When it comes to longevity, “a common mistake is to think you can just take 100 supplements and live to be 100,” Dr. Rogers says. Supplements need to be combined with lifestyle shifts to make real change.
Still, Dr. Rogers recommends a curated selection of what he calls “high-impact supplements.” He notes, “There are some supplements like vitamin D, omega-3 fatty acids, and magnesium that I think almost everyone should be on.”
He also recommends Lifeforce Methylation, which is designed to protect your body from environmental pollutants and toxins. “Methylation optimizes your detoxification, neurotransmitters, and hormones,” Dr. Rogers says.
DHEA, is another "underutilized supplement” that can help your body produce key hormones like testosterone and estrogen, says Dr. Rogers. “In my experience, a lot of physicians don't even measure DHEA levels, and sometimes it just helps people feel better. Overall with supplements, I try to keep it basic and sprinkle things on as necessary.”
Wondering what you should sprinkle on to help you live longer and stronger? With the Lifeforce Membership, you’ll get quarterly at-home blood tests so you can monitor your biomarkers and get a holistic picture of your health, including your biological age. From there, a dedicated team of clinicians and health coaches will put together a plan just for you. Because the most important thing people who live the longest have in common — they take their health in their own hands.
This article was medically reviewed by:
Renae Thomas, MD, MPH; ABFM Board Certified in Family Medicine, ABPM Board Certified in Public Health, & General Preventive Medicine; ABLM Board Certified in Lifestyle Medicine
Rob Rogers, MD, Precision Medicine Physician, Board Certified in Emergency Medicine