The Longevity Assessment

Getting enough movement is likely the single biggest contributor to longevity (and well-being) that we can control. All movement makes a difference. In general, a higher volume is better, so long as you can recover well from the movement you’re doing. Here are your movement targets and helpful resources.

For significant benefits:
Aim for at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity per week (or some combination of both), plus 2 resistance training sessions per week, targeting most major muscle groups.

For maximal benefits:
Aim for 300 to 600 minutes (5 to 10 hours) of moderate-intensity aerobic activity per week or 150 to 300 minutes (2.5 to 5 hours) of vigorous-intensity aerobic activity per week (or some combination of both), plus 3 to 4 resistance training sessions per week, targeting most major muscle groups.

Check out our free Exercise Library, with over 400 exercise videos, to help you hit your movement goals!

Eating a nourishing, nutrient-rich diet can have a massive impact on your longevity efforts. The key is to find the sweet spot between effort and results. Here are some guidelines and resources to improve your nutrition and reap significant rewards.

For significant benefits:
Aim to get at least 70% (and up to 80%) of your intake from whole, minimally-processed foods, 5 fist-sized servings of fruits and vegetables (generally 3 veggies and 2 fruits), and 1.2-1.6 grams of protein per kilogram of bodyweight (0.55-0.75 g/lb, or about 3 to 5 palm-sized portions of protein-rich foods daily).

For maximal benefits:
Aim for at least 90% of your intake from whole, minimally-processed foods, 9 fist-sized servings of fruits and vegetables from the entire rainbow of colors (generally 6 veggies and 3 fruits), and 1.6-2.2 g/kg of protein (0.75-1 g/lb, or about 4 to 8 palm-sized servings of protein-rich foods daily).

Use our free Ultimate Nutrition Calculator to get a personalized nutrition plan to meet your longevity goals!

Getting enough quality sleep makes everything better and easier. Without it our physical performance declines, brain function diminishes, mood and emotional regulation suffer, and life becomes a slog. Here are guidelines and resources to help you get the sleep you need.

For significant benefits:
Aim for an average of 7 to 9 hours of sleep per night, and get at least 7 hours five nights per week most weeks. Fall asleep and wake at roughly the same time most days. Use the Power of Sleep infographic below for more tips and guidance on making this a reality.

For maximal benefits:
Aim for an average of 7 to 9 hours of sleep per night, and get at least 7 hours every night. Fall asleep and wake at roughly the same time every day. Use the Power of Sleep infographic below for more tips and guidance on making this a reality.

Check out our Power of Sleep infographic to help you get more quality sleep.

Stress is both good and bad. The key is to have enough stress to feel energized, interested, and engaged. Not so little that you’re lethargic and bored, and not so much that you’re anxious, panicked, or overwhelmed. Here are some simple tips and resources to help you build your stress tolerance and find your stress sweet spot.

For significant benefits:
Take calming breaths when you feel yourself becoming upset, and work to respond intentionally rather than react impulsively to stressful situations. Consider some type of breathing or meditation practice for a few minutes a few times per week.

For maximal benefits:
Perform breathing or meditation practice 20 to 30 minutes daily, spend at least 20 minutes outside everyday (preferably in nature), and use a sauna, hot tub, and/or cold plunge most days.

Use our Good Stress, Bad Stress infographic for more guidance on lowering your stress load, becoming more stress tolerant, and finding your stress sweet spot

A growing body of research keeps finding social connection to be as impactful to our health and longevity as exercise or smoking habits—and they matter a lot! Use these guidelines and resources to forge close, authentic connections.

For significant benefits:
Connect with close friends or loved ones several times per week. Ensure you’re spending time with individuals you feel comfortable being your authentic self, and are having interactions that bring value to your life.

For maximal benefits:
Spend time with close friends or loved ones who share your longevity goals and values, where you can share nutritious meals, be active together, and be your authentic self, in amounts that feel invigorating rather than draining.

To learn more about the importance of social health, check out ‘Social connections: Could they be even more important than cholesterol?’

Smoking and consuming alcohol are two of the largest contributors to decreased quality of life as you age, in addition to dying prematurely. Here are some guidelines and resources to help you determine what risks and benefits you’re willing to tolerate in this domain.

For significant benefits:
Don’t smoke (or quit if you currently smoke) and drink alcohol moderately or less. Seek counseling or other support if you need help cutting back or quitting.

For maximal benefits:
Don’t smoke (or quit if you currently smoke) and avoid alcohol. Seek counseling or other support if you need help cutting back or quitting.

To help you determine what level of drinking makes the most sense for you, check out ‘Would I be healthier if I quit drinking?’.

While not as sexy as fancy supplements or complicated exercise regimens, preventive health measures can make an enormous difference for your longevity. Getting and keeping your blood pressure, cholesterol, and sugar in recommended ranges can add years to your life and life to your years. All of these (generally) small behaviors add up to massive longevity benefits!

For significant benefits:
Get regular checkups from your medical team, and see specialists as recommended. Get recommended bloodwork, screenings, and vaccines. Keep blood cholesterol, sugar, and pressure in recommended ranges. Brush twice per day and floss daily. Wear your seatbelt and a helmet. Regularly wear broad-spectrum sunscreen and protect your hearing.

For maximal benefits:
Do all of the above plus see a concierge anti-aging doctor to get personalized longevity recommendations. (To be clear, this may not actually lead to better outcomes or increased longevity, as doing all of your regular preventive health measures likely maximizes benefits and decreases risks while allowing you to live an enjoyable life.)

Research consistently shows that having a strong sense of purpose and meaning for our life improves our health, overall well-being, and longevity too. Having this deep purpose and profound reason(s) for living seems to help people live longer, in part, because it makes you want to live longer! Here are some guidelines and resources to help you find what drives and inspires you.

For significant benefits:
Finding your deep purpose or “why” for living requires self-reflection and exploration of your values. What matters most to you? What drives you to be your best self? How can you do more of that?

For maximal benefits:
To take this to another level, really take the time to ensure your daily behaviors align with your deepest values and life goals. Live your life connected to a deeper purpose (your loved ones, enjoying a hobby, learning new skills, etc.) balanced with your other obligations (financial, time, etc.).

For more guidance on finding purpose and meaning, check out ‘Define Your Deep Reason’.