Five science-backed hacks to push beyond a century
For decades, researchers and clinicians have explored ways to extend human life while preserving health. Dr. Peter Attia, a Stanford-trained physician and longevity expert, argues that longevity hinges on preventing the “Four Horsemen” of disease—heart disease, cancer, neurodegeneration, and metabolic dysfunction. He outlines five practical strategies that individuals can adopt to improve both lifespan and healthspan, grounded in prevention and personalized care.
1) Exercise smarter: combine cardio with resistance training
Attia designates physical activity as the leading determinant of healthy longevity. He emphasizes a dual approach: cardiovascular exercise to strengthen heart and lungs, and resistance training to combat age-related muscle loss. This combination mitigates sarcopenia, the decline of fast-twitch muscle fibers that accelerates functional deterioration after about age 75. In his routine, Attia trains with weights four times a week and pairs this with four cardio sessions, often incorporating rucking with a backpack to blend endurance with strength. The result is a resilient body and a slower march of muscle aging. The key takeaway for readers is to choose activities that fit their age and capacity, then progressively challenge themselves to maintain muscle and metabolic health over decades.
2) Prioritize sleep quality over quantity
Quality sleep is a foundational pillar of longevity. Attia notes that how you sleep matters more than how long you sleep. Establishing a consistent bedtime, creating a sleep-friendly environment, and minimizing blue light exposure before bed support restorative sleep. Stress management techniques—such as mindfulness or cognitive behavioral strategies—help protect sleep quality. When sleep is solid, the body better regulates hormones, strengthens immune responses, and maintains cognitive function, all of which contribute to a longer, healthier life.
3) Personalize nutrition with a focus on whole foods
Beyond simple calorie counting, Attia advocates individualized, nutrient-dense diets that reflect each person’s metabolic state. Emphasizing whole foods rich in vitamins, minerals, and fiber supports metabolic health and lowers disease risk. He suggests balancing meals to manage blood sugar and considers strategies like intermittent fasting and time-restricted eating for improved insulin sensitivity and metabolic resilience. The broader message is to choose high-quality, minimally processed foods and to tune dietary patterns to one’s physiology, rather than adopting a one-size-fits-all diet.
3.1 Gut and environmental nutrition
Attia also highlights gut health and access to regenerative, locally sourced foods as amplifiers of nutrient uptake and systemic well-being. A gut-friendly diet complements metabolic strategies, potentially extending healthspan by supporting immune function and inflammatory balance.
4) Nurture emotional health and social connection
Longevity isn’t purely physical. Attia stresses that emotional health and social bonds directly affect how long we stay healthy. Building robust relationships, practicing stress management, and cultivating happiness are essential components of a long life with purpose. Techniques such as meditation, journaling, and seeking support for trauma or addiction can bolster mental resilience, cognitive function, and overall well-being. In Attia’s view, joyful experiences and meaningful connections are not luxury add-ons but integral parts of a longer, healthier life.
5) Build and protect bone health from youth onward
Strong bones reduce fracture risk and maintain mobility later in life. Attia recommends weight-bearing and resistance training to boost bone density, alongside nutrients like calcium and vitamin D. His approach—combining resistance training with rucking—supports both muscle and bone health, forming a robust foundation for independence and daily function as we age.
Putting the hacks into practice
These five strategies—a balanced exercise program, high-quality sleep, personalized nutrition, emotional health, and bone-strengthening activities—work together to extend not just lifespan but healthspan. While genetics play a role, Attia’s framework emphasizes prevention, personalization, and sustainable habits that can help many people live healthier lives past 100.
