These exact 4 longevity hacks will add years to your life - and they’re easier than you’d think

Longevity researcher Michael Clinton is the founder and CEO of ROAR Forward and the author of Longevity Nation: The People, Ideas, And Trends Changing The Second Half Of Our Lives. For his new book, he interviewed world experts to uncover what really keeps us vital and increases our healthy years as we grow older… and here are the five habits he thinks we should all steal. The good news? They make a big difference, fast – and they are totally doable.

Michael says: ‘I had a 40-year career in the magazine business. It was a great career and a great run, but I felt ready to do something next. Everyone kept asking if I was going to retire. My answer was always, “No. I’m leaving this job, but I’m going to rewire.” That’s the word I chose: rewire.

‘Today, if you’re 65 and healthy, you may live to 95 or even 100. Unlike our parents and grandparents, who often didn’t live much longer after retirement, we could be looking at another 30 years. That changes everything. The concept of retirement was created more than 100 years ago, when life expectancy was around 62. It made sense then. Before that, most people simply worked until the end of their lives.

‘But for 21st-century lives, retirement doesn’t mean what it used to. It’s no longer as relevant. I realised I didn’t want to retire; I wanted to rewire. I wanted to find other people who, like me, weren’t interested in that word or in the idea of simply kicking back and doing nothing. That led me to write Roar Into The Second Half Of Your Life. The book took off and eventually became a business focused on the new longevity. Here’s what I’ve learned through my research…’

Get moving every day

‘Exercise is the number one natural medicine. I’ve always been health conscious and fitness conscious. In many ways, I reinvented myself as a marathon runner in my mid-50s and by the time I turned 60, I had completed seven marathons on seven continents, finishing in Antarctica. I’ve continued running marathons ever since. Two years ago, I marked turning 70 by hiking to Everest Base Camp.

‘I remember watching the first 100-year-old man complete a marathon. He didn’t start running until he was 82. That’s why I tell people they don’t have to run a marathon, but they do need some form of movement every day. Walking, yoga, cycling, running – it doesn’t matter. Find what works for you.

‘Movement is natural medicine. It reduces inflammation, supports cardiovascular health and helps maintain mobility. Every doctor I interviewed reinforced the same message: exercise is the number one natural medicine available to us.

‘Dr Michael Fredericson, professor of physical medicine and rehabilitation at Stanford University, recommends 150 minutes of moderate aerobic exercise per week, or 75 minutes of vigorous exercise, plus at least two days of resistance training. For people over 65, he also recommends balance work such as yoga, Pilates or tai chi. That’s the baseline.

‘The key is simply to move. But building a new habit is hard, which is why I always tell busy people – especially busy working parents – to schedule exercise the same way they schedule everything else. Put it on the calendar. I always looked at the week ahead and blocked out my running days and workout times. Ninety per cent of the time, those appointments with myself were non-negotiable.’

Eat healthily, eat less

‘I haven’t eaten meat in 50 years. Like many people my age, I grew up eating processed foods and a lot of meat. Over time, I’ve become much more conscious about nutrition, especially protein intake. I often start the day with a protein shake that contains around 32g of protein, because most experts recommend at least 60g a day.

‘I focus heavily on plant-based foods, beans, legumes and salads. Breakfast might include eggs, avocado toast or oatmeal. Lunch is usually a salad, perhaps with soup. Dinner is often fish, beans, legumes and vegetables.

‘But life has to be enjoyable. I still enjoy Tex-Mex and the occasional margarita. I also enjoy wine, but I’ve become much more conscious about how much I drink. I tend to plan it around social occasions and think carefully about moderation.

‘One of the biggest behavioural shifts I’ve made is eating less. I pay attention to portion sizes. I don’t automatically go back for seconds. I interviewed Dr Valter Longo, creator of The Longevity Diet, who talks extensively about fasting. Personally, I don’t fast, but I do believe in calorie restriction. The science supporting it is compelling.

‘I’m also much more aware of eating only when I’m hungry. In the past, I’d often eat simply because food was there. Now, if I’m not hungry, I don’t eat.’

Fitness trackers are incredibly useful

‘People seem to fall into two camps with wearables: those who become stressed by the data and those who become less stressed. I’m firmly in the second group.

‘Whether it’s tracking heart rate, sleep quality, oxygen levels or daily movement, wearables provide valuable indicators of overall health. It doesn’t matter whether it’s an Oura Ring, Garmin, Fitbit or Apple Watch. The principle is the same.

‘I never wore a device until I started researching the book, but now I’m completely hooked on my Oura ring. The information can be incredibly useful as an early warning system. If something changes, you have meaningful data to discuss with your doctor.

‘Sleep was one area where the data really changed my behaviour. I thought I was sleeping well, but I had terrible sleep hygiene. I’d sit in bed scrolling on my phone, check messages in the middle of the night and reach for my phone first thing in the morning.

‘When I started tracking my sleep, I realised I was spending far more time in bed than I was actually sleeping. So I changed my habits. I put my phone away before bed, kept the room cool and dark, and treated the bedroom as a place for rest and recovery. My sleep scores improved and, more importantly, so did my sleep.’

Lifelong learning will protect your brain

‘This is another critical pillar of healthy ageing. If we’re going to live to 90 or 100, it makes no sense for formal education to end in our 20s. We need to keep learning, reskilling and exploring new interests throughout our lives.

‘About a year before I left my job, I decided I wanted to be a student again and the most interesting programme I found was a master’s degree at Columbia. I remember thinking, “Do I really want to take this on?” But I did, and I loved it. Being a student again was phenomenal.

‘The healthiest, longest-living people I studied all shared a deep curiosity. They’re always learning something new, whether that’s art history, a language, technology or an entirely new subject.

‘One thing I learned is that crossword puzzles and Wordle aren’t enough on their own. They have value, but if you want to maintain strong brain health and neuroplasticity, you need more complex challenges. Learn a language. Study a new subject. Travel somewhere unfamiliar and learn about its history and culture. Push your brain beyond familiar routines.’