This article is intended solely for informational purposes. It is not meant to be taken as, and should not be construed, as medical advice. Any changes to your lifestyle or diet should be done in consultation with your doctor or health care professional.

Here’s a summary of my current thinking about longevity – a quick “what to do to live longer.”

  1. EATING A HIGHLY NUTRITIOUS DIET. Eat a variety of highly nutritious foods that are rich in the nutrients needed to support health and longevity. NOTE: Anti-aging researchers have some specific recommendations about diet(s). I’ve added a special note about it at the end of this list.

  2. INTERMITTENT FASTING. There’s strong evidence that TIME-RESTRICTED EATING — eating within a defined time window each day — with at least 12 hours of “fasting” between dinner and breakfast — has profound health benefits, including raising NAD levels and lowering mTOR levels. Your first bite of food (or any kind) or drink of anything other than water should be considered the beginning of your feasting period. 

  3. PERIODIC PROLONGED FASTING: five days or more of water fasting, or eating a fasting mimicking diet. Prolonged fasting and FMD diets have been shown to clear senescent cells from our bodies, clean accumulated debris out of our cells, and to result in the creation of a flood of stem cells, supporting both our general our health and longevity.

  4. SUPPLEMENTING. Many people in the anti-aging movement are taking vitamin and mineral supplements (such as vitamin D, a hormone with numerous anti-aging effects). If chosen carefully, these can support longevity.

    Some people are supplementing with molecules like NR or NMN and RESVERATROL, which are specifically intended to increase NAD+ levels in the body. Others are taking drugs designed to lower mTOR and control blood glucose, such as Metformin and Rapamycin (or taking Berberine, a supplement with similar effects to Metformin).

    Other nutrients associated with anti-aging include pantothenic acid, ellagic acid, and royal jelly.

  5. EXERCISING. Get at least a bit of exercise every day, and exercise vigorously at least three times a week. Exercise that creates an oxygen deficit (gets us seriously out of breath) appears to be the most beneficial in raising NAD levels and supporting longevity.

  6. RAISING OUR NAD LEVELS. NAD is essential to our mitochondria, and its levels decline as we’re aging.

    Ways to raise NAD levels include taking NAD boosters (such as NMN, NR, apigenin, vitamin D, and Pau D’Arco); taking NAD activators (such as resveratrol, rutin, quercetin and pterostilbene); eating parsley and celery to increase our levels of apigenin, which keeps NAD levels high; and stressing the body by doing things such as fasting, vigorous exercise, cold showers, and saunas, all of which raise NAD.

  7. WATCHING OUR MTOR levels. Some mTOR activity is necessary to support our immune system and maintain muscle mass as we age. In the right amounts, mTOR actually has anti-aging benefits. But laboratory studies have shown that there are profound anti-aging benefits to keeping our mTOR levels low. Animals kept on low protein diets for most of their lives (an easy way of lowering mTOR) have been shown to live up to 50 percent longer than animals fed the usual amount of protein for their species.

  8. Remember that BOTH INSULIN and PROTEIN raise mTOR. So there are at least two strategies for lowering it.

    One approach, promoted by Dr. Valter Longo and Dr. David Sinclair, is to eat primarily plant-based diets, supplemented by a small amount of fish and meat. Longo and Sinclair don’t advocate strict veganism, but they both say diets should be high in plants and low in animal-based foods. Eating a largely plant-based diet (with some animal foods) is one proven way of lowering mTOR. High protein diets promote growth; low protein diets promote longevity.

    Another approach, advocated by Paul Saladino and some others, is to eat ample protein, but keep your carbohydrates low to limit insulin. (Insulin generated by the body in response to our consuming carbohydrates raises mTOR as much as protein does.) But it’s not the only way. You can even eat a carnivore diet (according to Saladino) — all meat, no plants at all — and have low mTOR if you do enough exercising and fasting.

  9. CLEARING THE SENESCENT CELLS OUT OF YOUR BODY. Senescent cells are half-dead, and leak toxins into surrounding tissues. Methods of clearing them include doing prolonged periodic fasting and fasting mimicking diets (fasting or FMD fasting for at least five days), and taking senolytics such as fisetin and quercetin. (As a side note, fasting has one benefit which senolytics don’t have, i.e., your body will create a large number of new stem cells if re-fed properly following a several-day fast.)

  10. HAVING HEALTH INSURANCE if possible. (I know this is easier said than done, particularly for those of us in the U.S.A.) Prioritize getting access to medical care. Get checkups now and then even if your health is good. Huge advancements are occurring in medicine. If your goal is a long, healthy life, or even immortality, look for ways to stay connected with them.

  11. KEEP YOUR EYES ON THE GOAL, which for many of us is reaching “escape velocity”. Escape velocity is the point at which doctors will be able to intervene to fix problems, faster than those problems occur. It may be decades off, or may come around sooner. At that point, aging will no longer be a common cause of death. Eating right, exercising, taking anti-aging supplements, etc., are components of a strategy for living enough to still be around when escape velocity occurs.


  1. There are dozens of diets to choose from. They include ketogenic diets (restricting carbohydrates and increasing healthy fats); paleo/ancestral diets (“eating like our early ancestors ate”); carnivore diets (eating only animal based foods); vegan diets (eating only eat plants); and a wide range of omnivorous diets (combinations of plant and animal foods).

  2. Some diets, such as the Okinawan diet and Mediterranean diet, are specifically associated with longevity.

  3. All of the above have proponents claiming that they’re the best ones to support health and longevity.

  4. Re: ketogenic diets – some studies have shown evidence that CYCLICAL KETOGENIC DIETS increase healthspan and improve memory in older mice. The memory in the older mice who were cycled  in and out of ketosis were actually found to be better than the memories of young mice not kept on ketogenic diets.  See Buck Institute article: “Ketogenic diet improves healthspan and memory in aging mice

  5. Two prominent anti-aging researchers, David Sinclair and Dr. Valter Longo, both recommend eating low-protein plant-based diets that include small amounts of meat and fish as the foundation for living longer, healthier lives. Longo recommends eating a bit more protein after the age of 65. Sinclair has said that the timing of meals is more important than our macronutrients.

  6. Dr. Benjamin S. Frank wrote a book several decades ago entitled “Dr. Frank’s No-Aging Diet.” He recommended eating foods high in RNA, vitamins and minerals. Like Sinclair and Longo, he recommended eating sardines, salmon, shrimp and other foods from the sea. He also recommended eating some organ meats and drinking some vegetable juice every day.

  7. For those who include plant-based foods in their diets –– foods and drinks including coffee, green tea, cruciferous vegetables, broccoli, broccoli sprouts, parsley, celery and avocado have particular anti-aging benefits. Drinking coffee has been shown to have a potent life-extending effect.

  8. Whatever approach you’re taking, make sure you’re getting enough vitamins, minerals and other nutrients and macronutrients to support basic health.

  9. Try to stay open to different (nutritional) ideas. Researchers’ understanding of what makes a good diet has changed a lot in the past couple of decades, and will no doubt change in the future. Getting stuck in a mindset, like thinking our diet is the only “right” one, is a dead-end to be wary of.