Everyone wants to live longer. That’s why people are plunging into ice baths, sweating in infrared saunas, and rubbing beef tallow on their faces like it’s a miracle cream. Meanwhile, supplement companies make billions selling capsules that promise eternal youth.

But here’s the thing: we don’t need to chase immortality. We need to focus on healthspan—the number of years we stay active, sharp, and independent. Living longer doesn’t mean much if you can’t enjoy it.

Let’s break it down.

For centuries, people have searched for the secret to living forever. From ancient pharaohs to modern influencers, the idea hasn’t changed much. Today’s gurus don’t wear robes. They wear lab coats on YouTube. They sell methylated vitamins, resveratrol, and supplements with science-sounding names like NMN.

Some of these people—chiropractors, Instagram influencers, even some doctors like Mark Hyman—promise more than science can deliver. What they’re selling often looks more like modern snake oil than real medicine.

Here’s a good rule of thumb: if a product claims to reverse aging and comes with a monthly subscription, it probably doesn’t work.

Thankfully, there are simple steps you can take that do help.

• Sleep: Get 7–9 hours a night. This is when your brain clears out waste and resets.
• Exercise: Move your body. Walk, lift weights, and do balance work. It all adds up.
• Vaccinate: Shingles and COVID vaccines reduce your risk of dementia. Shingrix alone cuts it by 20%.
• Statins: The last 40 studies show that statins reduce dementia risk by up to 20%. PMID 34871380

One of the best-studied diets in the world is the Mediterranean diet. It’s not trendy, but it’s powerful. One large study showed that it can increase longevity by up to 9% if you stick with it. Source

Here’s how it works:

• Red Meat: Limit to 4 ounces a day. More than that raises your risk for cancer, heart disease, and type 2 diabetes. After 3 ounces, your body stops absorbing more iron anyway.
• Olive Oil: Use it instead of butter. It’s packed with healthy fats and polyphenols like oleocanthal.
• Whole Grains & Legumes: Beans and grains reduce obesity, diabetes, heart disease, and cancer. They’re even higher in fiber than most fruits and veggies.
• Fruits & Vegetables: Eat a variety. Colorful foods mean more antioxidants and polyphenols.
• Wine: One glass. That’s 5 ounces. And yes, you still get a full Mediterranean Diet point if you don’t drink at all.

Let’s be honest. Some things are popular, but pointless—or even harmful.

• Drinking alcohol "for your health"
• Avoiding vaccines
• Ignoring blood pressure and cholesterol
• Trusting wellness influencers with no scientific background

Remember: no supplement undoes bad habits. And no guru can out-hack the Hayflick Limit. That’s the scientific cap on how many times your cells can...