Top Longevity Habits from the World's Leading Experts

Here’s a simple question: What can I actually do to live longer?

We trawled through podcasts, interviews, books, and YouTube videos to answer that for you.

And what we found wasn’t complicated…

It was simple, repeatable, and surprisingly low-cost.

The catch? Most people don’t stick with them long enough to see the compounding benefits.

Here it is - the ultimate cheat sheet to living better for longer.

Quick Take:
🟢 Cost: Mostly free
🟢 Actionability: Easy to implement
🟢 Impact: Proven high ROI on your healthspan

We’re flooded with hacks, peptides, and biohacking trends.

But here’s what the top 1% of longevity experts actually agree on:

Master the basics - nutrition, movement, and sleep. Do them consistently.

We’ve studied the world’s leading minds and ranked their top 3 real-world healthspan tips.

No fluff. No hype. Just actionable, proven strategies - most of them free.

Dr. Andrew Huberman, Ph.D. (Neuroscientist, Stanford University)

1. Get morning sunlight within 60 minutes of waking
   Signals to your brain that it’s daytime, kickstarting your energy, metabolism, mood, and setting your internal clock for better sleep that night.
   “There is no replacement for sunlight.” – Andrew Huberman
   ☀️ Huberman’s full morning protocol breakdown →

2. Zone 2 cardio for 150+ minutes per week
   Brisk walking, light cycling, or steady rowing - where you can talk but not sing.

3. Prioritize 7–8 hours of solid sleep
   Huberman emphasizes protecting sleep with consistency, a dark room, and cutting caffeine after midday.

Dr. Peter Attia, M.D. (Physician & Longevity Specialist)

1. VO2 Max & strength training (4–6 days/week)
   Attia sees cardiorespiratory fitness and muscle mass as the two most predictive markers of longevity.

   📶 This is how to build V02 Max (the best anti-aging drug) →

2. Practice fasting windows
   Time-restricted eating (like 8–10 hour eating windows) improves metabolic health and insulin sensitivity.

3. Get 8+ hours of sleep with a strict wind-down
   A 60–90 min wind-down routine: no screens, dim lights, cool bedroom (~66°F) promotes deep, restorative sleep.

Dr. Rhonda Patrick, Ph.D. (Cellular Biologist, FoundMyFitness)

1. Sauna 4x/week for 20 minutes for Longevity, Sleep & Brain Health
   Boosts heat shock proteins, reduces all-cause mortality, and supports cardiovascular and brain health. Cold shower afterward is optimal.
   🔥 Why you should prioritize sauna in your weekly routine → 

2. Eat a polyphenol-rich diet + omega-3s
   Think berries, leafy greens, turmeric, olive oil, wild fatty fish, and nuts. She emphasizes DHA and EPA for brain health and inflammation.

3. Align with early morning light exposure
   Like Huberman, she advocates for early sunlight to support circadian health and cortisol regulation.

Dr. David Sinclair, Ph.D. (Professor of Genetics, Harvard Medical School)

1. Daily fasting window (16:8 or longer)
   Promotes autophagy and metabolic repair. Sinclair skips breakfast, often eats in a 6–8 hour window, and occasionally skips dinner.
   ⏬ How David Sinclair reduced his biological age by 10+ years →

2. Walk 8,000–10,000 steps daily.
   Improves insulin sensitivity and mitochondrial health.

3. Avoid ultra-processed food at all costs
   Sinclair warns processed food accelerates aging and disease. Focus on nutrient-dense, whole foods.

Dr. Valter Longo, Ph.D. (Biogerontologist, Creator of the Fasting Mimicking Diet)

1. Fasting-mimicking diet (FMD) 3–4x per year
   A 5-day plant-based low-protein, low-calorie plan that simulates fasting. Proven to regenerate immune cells and reduce biological age.
   🌱 Why this is potentially a life-saving strategy →

2. Pescatarian or Plant-Based Mediterranean diet
   Emphasizes vegetables, legumes, olive oil, and fish - while avoiding red meat and minimizing animal protein in middle age.

3. 14 hour overnight fast
   Enough to support metabolic health without being restrictive. Longo advises avoiding longer fasts for certain populations.

Dr. Mark Hyman, M.D. (Functional Medicine Doctor & Bestselling Author)

1. 80% of your calories from whole foods
   Hyman’s “Pegan” diet merges paleo and vegan ideas: high in veggies, clean protein, healthy fats - low in sugar, grains, and dairy.
   🥗 The core principles of the Pegan Diet →

2. Strength training 3x/week
   Critical for aging well - builds muscle, increases insulin sensitivity, and reduces metabolic disease risk.

3. Cold therapy for inflammation
   Cold plunges, cryotherapy, or cold showers a few times per week to boost mitochondrial health and reduce inflammation.

Start Here: Want to copy the experts without the overwhelm?

1. Build Your Baseline

   Take our Longevity Scorecard (if you haven’t already) and get your evidence based estimated healthspan based on your current lifestyle and habits.

2. Get a Wearable
   Track your sleep, HRV & movement with Whoop.

3. Food > Pills.
   80% of calories from whole-foods, 12+ hr nightly fasting, periodic longer fast.

4. Move Everyday

   8000+ steps a day, add a rucking vest and turn walking into a zone 2, strength workout.

5. Get Bloodwork with Superpower

   The best doctors and nutritionists in the world cost $100k+ and are nearly impossible to access. But now, that level of insight is within reach by becoming a Superpower member →.

Longevity isn’t complicated. But it is earned.

Start small. Track consistently. Stack the wins.

📥 Want help? Order a personalized longevity plan based on your lifestyle, and healthspan goals.

Longevity Daily

P.S. This is the kind of cheat-sheet you wish your parents had. 📩 Forward this to someone who’s ready to stop aging on autopilot.