Low-Cost Strategies for Longevity

The longevity market is projected to hit $183 billion by 2028. But the most powerful anti-aging strategies cost almost nothing. While entrepreneurs spend millions on experimental bio-hacks, researchers at the Buck Institute and National Institute on Aging are finding that simple lifestyle interventions dramatically impact lifespan. What actually works? → 30 minutes of walking daily can potentially add 7-10 years to your lifespan  → Regular preventative care reduces all-cause mortality by 45%  → Consistent social connections may be the single most important factor  → Whole foods over processed ones (the data here is overwhelming)  → Sleep quality and routine matter more than any supplement The science is clear on this: expensive interventions are far less effective than consistent habits. At Midi Health, we see this reality with our patients every day. Those thriving through midlife transitions aren't chasing magic bullets - they're implementing evidence-based practices consistently over time. The longevity conversation has become unnecessarily complex and expensive. The research consistently shows that the fundamentals yield the greatest returns. The most powerful "anti-aging drug" we have? Regular physical activity. No prescription required.

Bryan Johnson isn’t crazy. He’s just doing the boring stuff better than you (and me). Everyone loves to mock the $2M/year anti-aging experiment. The blood tests. The lasers. The “young blood” headlines. But here’s what the media won’t tell you: His #1 recommendation is… sleep. Not some futuristic therapy. Not a $10,000 treatment. Just sleep. I joined his sleep challenge, expecting a masterclass in elite tech. Instead, I got this: Bryan’s Million-Dollar Bedtime Routine: 📵 No screens for 60 minutes before bed 🍜 No food 4 hours before bed 🛌 Go to bed at the same time every night That’s it. Simple. Free. Inconvenient in all the right ways. I thought I was already doing pretty well. But after just 7 days of fully committing: My data said otherwise: ➡️ Fewer wake-ups ➡️ More REM and deep sleep ➡️ Better recovery, mood, and focus That led me deeper into Bryan’s full (also free) longevity framework: ✅ Sleep like it’s your job ✅ Eat clean, whole foods ✅ Move 6 hours/week ✅ Cultivate strong relationships ✅ Ditch the garbage (alcohol, processed foods, etc.) No peptides. No exosomes. No biohacker fantasy. Just the fundamentals done ruthlessly well. The hot take: Most people don’t need more hacks. They need to get serious about the basics. And that’s the part no one wants to hear. Want to build a real longevity plan based on what actually works? 📥 Get my 5-part Longevity Guide here: https://lnkd.in/gzBzFmgG You don’t need $2M/year, you need a system you’ll actually follow.

Overwhelming evidence shows there are 7 simple habits most people can do to perform better, feel better, and live longer. Their power is transformative. You can prioritize them starting now: 1. Move your body every day: Aim for at least 30 to 45 minutes. More is generally better, but the effort doesn’t need to be heroic. A brisk walk (or equivalent) will do. The best workout program is the one you can stick to consistently. 2. Avoid ultra-processed foods: No nutrient is good or bad. Apples are carbohydrates. So are skittles. What matters is steering clear of stuff that comes wrapped in plastic and has loads of added sugar, sodium, and saturated fat. 3. Sleep at night: Research shows the vast majority of people function and feel best with seven to nine hours of sleep. Do not think of sleep as a sacrifice. Sleep doesn’t take away from your life, it adds to it—both in quality and quantity. 4. Limit (or cut) alcohol: I enjoy the occasional drink and I think it’s crazy how widely accepted alcohol is in the culture. If you want to feel and do your best then shoot for less than three drinks per week (and not all at once). Some may not like hearing this, which is fine. It’s all a cost-benefit tradeoff. 5. Build community and prioritize friendship: Large studies show that loneliness is as bad for you as smoking. Don’t fall for the trap of “optimizing your life” if it means less time for friendship and community. Genuine connection is imperative. 6. No tobacco or nicotine: A vape pen may be marginally better for you than a cigarette, but it’s still not good. It hurts performance and longevity. Quitting can be hard, but it’s worth it. • Find an expert to help • Be patient with yourself • Commit to a few months of suck 7. Stay intellectually engaged: • Don’t stop learning. • Read books. • Have meaningful conversations. • Continue to master old skills and develop new ones. So much out there on health and longevity is noise. Make these seven habits your signal.