5 Science-Backed Ways to Live Longer (That Won’t Cost You a Cent)

Backed by longevity science, these simple, proven habits can help you live longer and better.

Longevity isn’t about adding years to your life—it’s about adding life to your years. The best part? Most of the things that actually move the needle don’t cost a cent.

The problem? Most of us focus on the wrong things.

For years, we were told to worry about cholesterol, low-fat diets, and cardio-only workouts. But modern research from top longevity experts like Dr. Peter Attia, Dr. Valter Longo, Dr. Mark Hyman, and Dr. Rhonda Patrick shows that strength, metabolic health, inflammation control, and fasting are far more critical for extending healthspan.

Here are the 5 best (free) things you can do to improve your longevity—and how you can invest to supercharge your results.

1. Exercise Regularly 🏋️‍♂️

The #1 predictor of longevity isn’t genetics—it’s your ability to move, lift, and breathe hard. Strength, cardiovascular health, and mobility keep you independent and thriving as you age.

3 Actions to Implement Today:

✔ 150 minutes of aerobic exercise per week – Walk, cycle, or swim at a moderate intensity. (If you can chat while doing it, you’re in the zone.)
✔ 3-5 strength training sessions per week – Resistance training preserves muscle and bone density—two things you don’t want to lose.
✔ 10,000 steps daily – The easiest, most underrated habit for longevity.

Want to Invest in Optimization?

💰 Gym membership – Access to weights, cardio, and group classes for motivation and progression.
💰 Wearable fitness tracker – Track heart rate, VO2 max, and recovery (Oura Ring, Whoop, or Apple Watch).

2. Eat a Whole-Food (priority), Mostly Plant-Based (Optimal) Diet 🥗

Ultra-processed junk food drives inflammation, metabolic dysfunction, and accelerates aging. A diet rich in whole foods, fiber, and lean protein is linked to better metabolic health, lower inflammation, and a longer lifespan.

3 Actions to Implement Today:

✔ 80-90% whole-food, plant-based diet – Fill your plate with vegetables, whole grains, legumes, nuts, and seeds.
✔ Limit animal products to 5-10% of your diet – Prioritize wild-caught fish, pastured eggs, and grass-fed meats (when consumed). (Quality > Quantity.)
✔ Eliminate processed seed oils & ultra-processed foods – No more canola oil, margarine, or packaged snacks loaded with fake ingredients.

Want to Invest in Optimization?

💰 Organic produce & regenerative farming meats – Invest in locally sourced organic fruits, vegetables, and pasture-raised, grass-fed, or wild-caught proteins.
💰 Learn to cook whole-food, plant-based meals – Take a cooking class, complete an online cooking school or get a plant-based meal delivery subscription.

3. Prioritize Sleep & Manage Stress 😴

Sleep is your body’s repair mode—without it, you accelerate aging, cognitive decline, and inflammation. Chronic stress floods your body with cortisol, impairing recovery and metabolic health. Prioritize both.

3 Actions to Implement Today:

✔ 7-9 hours of high-quality sleep per night – Keep a consistent bedtime and wake-up schedule. (Your body loves routine.)
✔ Get morning sunlight within 30 minutes of waking – This regulates your circadian rhythm and boosts melatonin production.
✔ No screens 90 minutes before bed (or wear blue light-blocking glasses) – Blue light disrupts melatonin production and delays sleep onset.

Want to Invest in Optimization?

💰 Magnesium Glycinate or Magnesium Threonate supplement – Supports relaxation, deeper sleep, and muscle recovery.
💰 High-quality mattress and cooling bedding – Sleep like a king/queen with breathable, temperature-regulating materials.

4. Practice Intermittent Fasting ⏳

Fasting isn’t about starving—it’s about giving your body time to repair, reduce inflammation, and optimize energy levels. One of the biggest benefits? Autophagy, the body’s cellular recycling process that cleans out damaged cells and prevents disease.

3 Actions to Implement Today:

✔ Start with a 12-hour fast (7 PM - 7 AM) and work up to 16:8 – Let your digestive system rest overnight.
✔ Hydrate like it’s your job – Drink water, herbal tea, or black coffee during fasting periods. (Electrolytes help too.)
✔ The Annual 72-Hour Water Fast – Once a year, consider a 3-day water fast to trigger deep autophagy, immune system regeneration, and metabolic reset.

Want to Invest in Optimization?

💰 Consult a nutritionist specializing in fasting – Get a plan tailored to your goals and metabolic health.
💰 CGM (Continuous Glucose Monitor) – Learn how your blood sugar responds to fasting & eating.

5. Reduce Chronic Inflammation 🔥

Chronic inflammation is the silent killer behind aging, heart disease, and metabolic dysfunction. The good news? It’s 100% controllable through diet, movement, and lifestyle.

3 Actions to Implement Today:

✔ Eat an anti-inflammatory diet – Fatty fish, olive oil, turmeric, berries, and leafy greens should be staples.
✔ Reduce sugar and refined carbs – These spike insulin and drive systemic inflammation.
✔ Move daily – Even a short walk after meals reduces inflammatory markers and improves glucose control.

Want to Invest in Optimization?

💰 Get bloodwork for inflammatory markers (CRP, IL-6, homocysteine) – Track progress and make data-driven choices.
💰 High-quality Omega-3 & Curcumin supplements – Reduces inflammation, supports brain function, and improves cardiovascular health.
💰 Hot & Cold Therapy (Sauna + Ice Baths) – Heat exposure mimics cardiovascular exercise and aids in detoxification, while cold therapy reduces inflammation and boosts resilience.

What’s Next?

Pick ONE action from each section and implement it this week. Longevity isn’t built overnight—it’s built through small, consistent habits.

Want to go deeper? Track your metabolic health, inflammation markers, and sleep data. The more you know, the better choices you make.

To brighter days and better nights,

Longevity Daily

P.S. Health isn’t a solo journey—longevity is built in community. Studies show that forming habits with others increases success rates by up to 95%.

So don’t go at this alone. Share this email with someone who needs to rethink their approach to health. Start a new habit together—whether it’s working out, fasting, or optimizing sleep—and keep each other accountable.