10 Daily Habits Longevity Researchers Do to Stay Young

From sun exposure to positivity and pickleball, these expert-approved tips might just help you live long and prosper.

A recent study suggests we could live to 150. Sounds great on paper—but do we really want to live forever?

It turns out that some tech moguls are already testing the limits of immortality. 

PayPal co-founder Peter Thiel has invested in a cryogenics company. Meanwhile, Russian entrepreneur Dmitry Itskov is developing technology to transfer human personalities into advanced, non-biological carriers—an idea that feels straight out of a sci-fi movie. His goal: to “create technologies enabling the transfer of an individual’s personality to a more advanced non-biological carrier, and extending life, including to the point of immortality.” Biotech CEO Bryan Johnson is also pushing the boundaries, undergoing plasma infusions from his teenage son in an effort to reverse his biological age.

But, not all longevity researchers are focused on futuristic methods. For many, the key to looking and feeling younger is surprisingly simple. 

Here’s their advice. 

Drink water

Sas Parsad, founder of The Gut Co, often begins his day with yogurt packed with probiotics. “I’ve found that maintaining a balanced gut is crucial not only for digestion but also for my overall well-being,” he says. 

Even more vital than probiotics? Water.  

“Hydration is another pillar of my daily routine,” says Parsad. “I keep a water bottle nearby and make sure to drink plenty of water throughout the day. It’s amazing how much a simple habit can impact energy levels and skin health.”

Praise the sun god

For health hacktivist and longevity expert, Dr Alka Patel, a daily dose of sunshine is a surefire longevity hack. 

“Start your day by stepping outside for one minute of morning sunlight exposure,” she advises. “Morning sunlight stimulates the suprachiasmatic nucleus (SCN) in the brain, which is crucial for setting your circadian rhythm, the internal body clock that dictates your sleep-wake cycle.”

Disrupted circadian rhythms are linked to mood disorders, metabolic issues, and even chronic diseases like cardiovascular disease.

Your morning dose also triggers serotonin production—a neurotransmitter associated with mood, focus, and calmness— and suppresses melatonin, the hormone that makes you sleepy, helping you feel more alert and energised during the day.

Give a compliment 

Dr. Patel also makes time for positivity by spending 40 seconds delivering four genuine, thoughtful compliments daily. Granted, some days this is easier said than done.

The key? Being thoughtful and earnest. “Focus on specifics, such as something they did well or a quality you admire, and aim for sincerity,” Patel advises  – (even if the only person you speak to is your local barista). 

If you’re feeling skeptical about this advice, remember compliments stimulate the release of oxytocin, the bonding hormone that strengthens social connections. “? Social connectivity has been shown to improve both mental and physical health outcomes, increasing lifespan and reducing the risk of cognitive decline, Dr. Patel explains.”

Cultivate a positive mindset 

Ethan Hausman-Marquis, the 52-year-old clinic director of Catalyst Clinic London, is a big fan of mental fortitude as a longevity tool.

“Cultivating a positive mindset is paramount,” he says. “As Roald Dahl wisely wrote in The Twits, ‘A person who has good thoughts cannot ever be ugly [or old].’ Inner radiance truly shines through, contributing to a youthful appearance.”

Hausman-Marquis’s daily schedule includes mindfulness, fostering a sense of gratitude, and positive self-talk. “I cultivate a positive inner dialogue, focusing on my strengths and accomplishments rather than dwelling on negativity,” he says.

Don’t skip cardio

Jim Pate, a senior physiologist at Marylebone Health Group, recommends 30 minutes of cardio per day.

“I turn most commutes into a 30-minute exercise session with cycling or jogging,” he says. “Most work days this is doubled up to get home at the end of the day.” He will also try to add in 2 x 30-40 minute strength training sessions each week, but admits it’s easier to manage when his commute is also cardio.

“Research has shown not only that fitter people have lower health risk but also less chance of premature death when compared to unfit people,” Pate adds—so, get to it.

Get your supplement game on point

It pays to give yourself all the help you can get, just ask longevity expert Dr. Paul Banwell, who makes supplements a huge part of his daily schedule

“I prioritise supplements in my routine, especially those with NAD+ and sirtuin receptors,” he says. “NAD+ is a natural molecule and is fundamental to energy production in our body as well as being critical for cellular maintenance and repair.” The main benefits linked to NAD+ supplements include optimised skin health, cognitive ability, cardiovascular health, and helping to restore youthful energy, strength, and performance. 

“Unfortunately, our natural NAD+ reserves halve in number every twenty years,” Banwell continues, “so it’s important to stay topped up.”

HIIT it

Dr. Patel calls this her “Power Pulse,”. we call it two minutes of walking followed by 20 seconds of sprinting.

Either way, we know that High-Intensity Interval Training (HIIT)—such as short sprints—stimulates mitochondrial biogenesis, the process by which cells increase their energy-producing capacity. 

“This is crucial because mitochondrial decline is a hallmark of ageing, contributing to reduced energy and increased oxidative stress,” says Dr. Patel. “Sprinting also enhances insulin sensitivity by promoting GLUT4 translocation in muscle cells, allowing for better glucose uptake and reducing the risk of Type 2 diabetes.”

You’ll also benefit your heart rate, blood pressure, cardiovascular health, and muscle mass, all of which are fundamental for healthy ageing.

Find your sport

Dan Buettner, the 63-year-old founder of Blue Zones, credits pickleball as an essential part of his longevity plan. 

“I actually think Pickleball is the greatest social innovation America has come up with for over half a century,” he told GQ.

Not only does it keep you moving, but it can drive social interaction, which is a well-known signifier of longer life.

“We have this huge loneliness epidemic where 30 percent of Americans don’t get enough social interaction,” Buettner says. “The beauty of pickleball is you not only get an effortless or painless workout but invariably, if you play enough, you emerge with a whole new set of friends.”

Eat responsibly

As well as looking after his mind, Hausman-Marquis, makes sure to give the same attention to his dinner plate by focusing on whole foods that are low in sugar.

How does he achieve this while grocery shopping? Sticking to the perimeter of the supermarket where fresh produce, lean proteins, and whole grains reside. “This helps me avoid the [junk food] temptations lurking in the middle aisles,” he explains. “If you are in a rush, a high-quality protein meal replacement does the trick.”

Stay flexible

Dr. Patel ends her day with five daily stretches, each held for 50 seconds, to keep her physical health in check alongside the work she does on her mental well-being.   

“Holding stretches for 50 seconds activates mechanoreceptors in the muscles, which trigger a lengthening response, increasing flexibility,” she says. “This process also stimulates collagen production and maintains the integrity of the extracellular matrix, which supports muscle, tendon, and joint health.” Need even more reasons to get a daily stretch in? “Flexibility and mobility reduce arterial stiffness, lower blood pressure, and improve blood flow,” she continues. “Over time, regular stretching reduces the risk of injury and maintains functional independence in older adults.” 

The cherry on top: Daily stretching can help you stay mobile and independent for longer. There are no set rules, either—just do whatever works for you on a given day.

The bottom line

You don’t need cutting-edge tech, sci-fi plot inventions, or extreme measures to stay young. As these experts show, simple, consistent habits can make all the difference. Try incorporating a few into your daily routine—you might just unlock your best years yet.