7 Longevity Rules That Everyone Should Know
Every week, a new “biohack” goes viral: exotic supplements, expensive infusions, cryotherapy chambers. But how many of these actually add years to your life?
🧬 In May 2025, National Geographic featured insights from cardiologist and longevity researcher Eric Topol, drawn from his new book Super Agers.
Here are the 7 longevity rules worth remembering according to Dr. Topol, simple, evidence-based, and surprisingly overlooked.
🧬 Genes are only 20% of the story
Your DNA sets the baseline, but it doesn’t dictate your future. Research shows that only about one-fifth of your lifespan is genetic. The rest comes from lifestyle, environment, and habits. You’re not locked into the health outcomes of your parents.
Your daily actions are the bigger lever.
🏃♂️ Exercise is the ultimate biohack
No supplement or treatment matches the benefits of regular movement. Exercise protects your heart, brain, metabolism, and immune system while lowering inflammation across the body. Brisk walks, strength training, yoga, and HIIT all count. Aim for 150 minutes per week, plus resistance training twice a week.
The key is consistency, not perfection.
🥗 Mediterranean eating wins again
Decades of data confirm it: the Mediterranean diet is the most reliable for healthy aging. Built on plants, legumes, olive oil, fish, and whole foods, it reduces the risk of cardiovascular disease, diabetes, cancer, and even dementia. Think colorful plates with plenty of fiber and minimal processed foods.
It’s not restrictive, it’s sustainable.
😴 Deep sleep is medicine
While you sleep, your body repairs, your brain clears toxins, and your metabolism resets. Chronic sleep loss accelerates aging and increases disease risk. The target is 7+ hours per night, ideally at the same bedtime and wake time. Avoid screens before bed.
Treat sleep like a supplement: non-negotiable for long-term health.
👥 Connection is not optional
Humans are wired for connection. Loneliness is associated with higher inflammation, cognitive decline, and shorter lifespan, as damaging as smoking half a pack a day. Even a few close relationships buffer stress and protect health. Text a friend, join a group, or share time outdoors with others.
Community is biology.
🧴 Toxins and processed foods slowly wear you down
One packaged meal or plastic bottle won’t kill you, but over years the effects accumulate. Ultra-processed foods, plastics, and polluted air all slowly weaken your health over time. Small swaps add up: cook more often, use glass containers, filter your water or air when possible.
Progress is better than perfection.
📈 Technology is coming, but habits still lead
From organ clocks to cellular reprogramming, longevity tech is advancing fast. These breakthroughs are exciting, but they’re not accessible yet — and they don’t replace the basics.
Daily movement, nourishing food, restorative sleep, and strong relationships remain the strongest tools for extending healthspan.
🌿 Most of this is not new
But it’s what actually works. The challenge isn’t knowing, it’s doing. Longevity isn’t about chasing extremes it’s about building habits.
Start small, stay consistent, and those habits will carry you further than any shortcut ever could.
