Living longer doesn’t have to mean falling for expensive wellness trends or miracle cures.
According to longevity expert Dr. Eric Topol, the real “biohacks” that extend life are simple, accessible, and backed by hard science.
Here are some tips that could add healthy years to your life – no supplements needed.
Your genes are not your fate
Having a family history of heart disease or cancer doesn’t mean you’re doomed.
In fact, your genes only account for about 20 % of your longevity. The remaining 80 % is shaped by your lifestyle, environment, and personal choices.
That means you have more control over your health span than you might think.
Exercise is the ultimate biohack
Forget cryotherapy or expensive IV drips. The best tool for fighting aging is free: movement.
Just 150 minutes of brisk walking a week can add up to 4.5 years to your life.
High-intensity workouts and strength training boost the benefits even more – protecting everything from your brain to your gut.
Eat the Mediterranean way
Science consistently shows that the Mediterranean diet is best for long-term health.
Rich in vegetables, legumes, lean proteins, whole grains, and healthy fats, it reduces inflammation and lowers the risk of Alzheimer’s, heart disease, and diabetes.
Ultra-processed foods, on the other hand, are best avoided.
Prioritize quality sleep
Good sleep is essential for cellular repair and brain detoxification. Without it, harmful toxins build up, increasing the risk of diseases like Alzheimer’s.
Aim for seven hours of quality sleep per night, maintain a regular sleep schedule, and avoid late-night eating to promote deep, restorative rest.
Stay socially connected
Social isolation is as harmful as smoking 15 cigarettes a day. Strong relationships reduce stress, boost self-esteem, and promote healthier habits.
Even one or two meaningful connections can make a big difference in how well – and how long – you live.
Minimize toxic exposure
From microplastics to pesticides, harmful chemicals are everywhere. But small changes – like switching to glass containers, using water filters, and choosing organic produce – can help reduce your exposure.
These steps protect your body from inflammation and long-term health damage.
Be skeptical of wellness fads
The booming longevity industry is full of unproven products. From expensive supplements to experimental therapies, many are more hype than help.
Dr. Eric Topol urges people to stick to what’s scientifically sound and avoid wasting time, money, and health on pseudoscience.
Use technology to your advantage
The future of aging is being reshaped by artificial intelligence and biotech.
From early disease detection tools to therapies that rejuvenate aging cells, scientists are making huge strides.
While these technologies are still developing, they offer hope for healthier aging in the years ahead.
Quit smoking and limit alcohol
It may sound obvious, but smoking and heavy drinking are two of the biggest life-shorteners.
Eliminating these habits reduces your risk of chronic diseases and supports healthy aging. It’s one of the most impactful changes you can make at any age.
Small steps, big impact
You don’t need to overhaul your entire life to age well.
Simple actions – moving more, eating better, sleeping deeper, staying connected – can dramatically increase your chances of living longer and feeling better.
The sooner you start, the bigger the payoff.
This article is based on information from National Geographic.