Best Longevity Hacks Evidence‑Based Tips for Your Longevity Routine
Forget generic longevity advice. Try these new, science-backed practices that actually work.
Centenarian Decathlon:
Exercise & Strength Training for Longevity
Go beyond a standard gym routine. Embark on a centenarian decathalon—10 functional activities you can sustain at age 100.1 Start with these three and build to 10.
- Walk backwards on an incline weekly to improve balance and joint resilience
- Climb 4 flights of stairs in 3 minutes daily to stay mobile
- Dial in strength training for longevity: 20‑min resistance exercise sessions twice weekly can reduce all‑cause mortality by 20%2
Proven Ways to Fuel:
Best Diet for Longevity
Don’t settle for “eat less, move more.” Try time‑restricted eating plus periodic protein pulsing.
- Fast & Spike: Combine 12‑14 hour overnight fast + a “nutrient spike” meal
- Protein pulsing: Eat lean protein every 3-4 hours to boost muscle protein synthesis 3
- Spoonful of kimchi: Add a small amount of fermented foods to every meal
Strategic Supplements:
NAD+ Supplements & Milk Based Protein
Skip complicated longevity formulas. Focus on supporting NAD+ levels, muscle mass, and bone density—all decrease with age.
- Optimize NAD+ levels: NAD+ helps mediate cell death and aging. NMN increases NAD+ levels*
- Go beyond creatine by adding MBPⓇ†: Most creatine powders just support muscles.* Solaray’s Creatine + MBP formula includes Milk Based Protein for bone health support, which is especially important for women*
- Dial in with targeted ingredients: Incorporate single-ingredient supplements like spermidine and fisetin for a next-level stack
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Resources:
1 Descourouez, Mary Grace. “How to build your own centenarian decathlon.” Stanford Lifestyle Medicine, July 2024.
2 Burtscher J, et al. “How much resistance exercise is beneficial for healthy aging and longevity?” J Sport Health Sci. May 2023.
3 Bullmore, Harry. “This is how much protein you need each day, according to a nutritionist.” The Independent. January 2025.
†MBPⓇ is a registered trademark of Megmilk Snow Brand Co., Ltd.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.