1. Combine cardio and resistance training and if possible, cycle to work
Incorporating a balanced mix of cardio and resistance training into your weekly regimen is crucial for longevity, as it enhances cardiovascular health, maintains muscle mass, and promotes metabolic efficiency (Piercy et al, 2018; Kodama et al, 2009). Both types of exercise matter and neither alone is sufficient. Interestingly, factors such as perception of physical activity as recreational (in higher income people) or non-recreational (in lower income people) do not impact the benefits of exercise (Lear et al, 2017). A study in Denmark found that cycling to and from work reduced the risk of death for almost 30% (Andersen et al, 2000). In western European cities, cycling to work is a relatively simple life hack.
2. Eat sufficient protein
A modeling study suggested that transitioning from a typical Western diet to an optimal one could potentially add over a decade to one's life (Fadnes et al, 2022). In principle, ensuring adequate intake of all essential vitamins and minerals, particularly potassium and magnesium, which the majority of people on a Western diet are deficient in. Targeting a daily intake of 1.2g per kilogram of ideal body weight, noting that consuming higher amounts of protein is linked to reduced risk of mortality, an association particularly pronounced for plant-based proteins (Morton et al, 2018; Jäger et al, 2017). It is important to note that each protein source is an exclusive package of nutrients. For instance, animal protein usually comes with saturated fatty acids and detrimental amino acids including branched chain and aromatic amino acids, but plant protein is accompanied by antioxidants, phytochemicals, polyunsaturated fatty acids, fiber, and a combination of beneficial amino acids like arginine, cysteine, glutamine/glutamate, and glycine (Haghighatdoost et al, 2023).
3. Get between 7h and 8h of sleep - not too much and not too little
Sleep is a foundational pillar alongside diet and exercise, as the body's dedicated time for cleansing the brain of waste products and enabling essential tissue repair. Animal studies suggest that sleep allows for the removal of neurotoxins from the brain. The brain’s glymphatic system is made up of a “doughnut-shaped tunnel” surrounding cerebral vessels that create a cell wall. In this tunnel, cerebrospinal fluid flows with interstitial fluid to remove proteins, including amyloid-β and tau, which are thought to have a role in Alzheimer’s disease (Xie et al, 2013). Human population studies suggest that both short and long duration of sleep are significant predictors of death (Cappuccio et al, 2010; Park et al, 2025).
All of this really comes down to consistency. Move your body, eat properly, sleep well, and do it regularly enough that it becomes part of your normal life.
References:
1. Xie L, Kang H, Xu Q, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373-377. doi:10.1126/science.1241224
2. Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854
3. Park SJ, Park J, Kim BS, Park JK. The impact of sleep health on cardiovascular and all-cause mortality in the general population. Sci Rep. 2025;15(1):30034. doi:10.1038/s41598-025-15828-6
4. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
5. Lear SA, Hu W, Rangarajan S, et al. The effect of physical activity on mortality and cardiovascular disease in 130 000 people from 17 high-income, middle-income, and low-income countries: the PURE study. Lancet. 2017;390(10113):2643-2654. doi:10.1016/S0140-6736(17)31634-3
6. Kodama S, Saito K, Tanaka S, et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA. 2009;301(19):2024-2035. doi:10.1001/jama.2009.681
7. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
8. Haghighatdoost F, Mohammadifard N, Zakeri P, et al. Differences in all-cause mortality risk associated with animal and plant dietary protein sources consumption. Sci Rep. 2023;13(1):3396. doi:10.1038/s41598-023-30455-9
9. Fadnes LT, Økland JM, Haaland ØA, Johansson KA. Estimating impact of food choices on life expectancy: A modeling study. PLoS Med. 2022;19(2):e1003889. doi:10.1371/journal.pmed.1003889
10. Cappuccio FP, D’Elia L, Strazzullo P, Miller MA. Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. Sleep. 2010;33(5):585-592. doi:10.1093/sleep/33.5.585
11. Andersen LB, Schnohr P, Schroll M, Hein HO. All-cause mortality associated with physical activity during leisure time, work, sports, and cycling to work. Arch Intern Med. 2000;160(11):1621-1628. doi:10.1001/archinte.160.11.1621
