Longevity Unlocked: Expert-Backed Habits for a Longer, Healthier Life

Living in LA, it doesn’t take long to veer into conversations about supplements (everyone’s taking colostrum, FYI) and holistic doctors. It seems we’re all on the same mission to convince our skeptical family members (or cynical East Coasters) of the benefits of taking a more holistic approach to their health. Despite how woo-woo it may sound, the transformative results we all can’t stop talking about aren’t actually the work of magic or manifestation alone.

Turns out, most people can feel better in their bodies—and live longer—by embracing the idea that all facets of our health are interconnected. By implementing small, expert-approved habits in different areas of your life, you can potentially increase your happiness, energy levels, and longevity.

Featured image from our interview with Agatha Luczo.

The Best Habits for Longevity for a Longer, Healthier Life

Experts agree: the best habits for longevity are holistic. And like any habit, they’re things you can, will, and want to add to your daily routine. Longevity feels like a daunting topic, but it doesn’t have to. I consulted experts about their ideal routines for longevity. Across beauty, nutrition, and fitness, the verdict was clear: even the smallest efforts make a difference.

You don’t have to change overnight. In fact, trying to make drastic changes is often a trap. Like wellness, longevity depends on balance. You don’t have to go full-on biohacking—though I wouldn’t say no to any of these wellness splurges. “A true state of longevity, or wellness, is not merely dependent on a set of conditions or mindsets a person inhabits,” says Adriana Ayales, clinical herbalist and founder of Anima Mundi. “Longevity is not just about adding years to your life but also about adding life to your years. Prioritize joy, community, and purpose in your daily life.”

If you’re looking to deepen your connection with yourself and feel better for longer, these are the best habits for longevity—according to experts across every area of wellness.

If You Do One Thing for Your Longevity, Make It This

The first step to a healthier, longer life might surprise you with its simplicity. No, it’s not a cold plunge or a NAD+ IV (though we’ll talk about those later). The best habit for longevity is reducing stress.

Of course, you might say, do you think I want to be stressed? However, so many of our bodies are stuck in fight, flight, freeze, or fawn as a coping mechanism, and we don’t even realize it. Stress eats away at you and shows up on your skin and in your body.

“Chronic stress negatively impacts our overall health, accelerating aging and increasing the risk of chronic diseases,” says Jessica Sepel, nutritionist and founder of JSHealth Vitamins. “By managing stress effectively, you support your body’s natural processes and contribute to a balanced, healthy lifestyle that enhances longevity.”

To get out of perpetual panic mode, start your day as you want it to continue. We’re suckers for a morning routine, so we know the power of an AM meditation—or even just taking a few deep breaths first thing.

To address stress with supplements, Ayales recommends ginseng and ginseng-like plants “that help the body cope with stress and promote overall resilience.”

But this is just the beginning. Read more from our experts for the best habits for longevity through nutrition, supplements, fitness, and beauty to optimize your days for a healthier life.

Best Nutrition Habits for Longevity

“Nutrition lays the foundation to truly thrive,” says Sepel. “It supports everything from your energy levels and cognitive function to preventing chronic diseases. A well-balanced diet ensures your body functions optimally, promoting a longer, healthier life.”

Despite all the internet trends and fear-mongering (for example, carbs aren’t the enemy!), eating for longevity is simpler than you think. Sepel doesn’t pay attention to the fads. “Our approach is all about consistent, sustainable, balanced wellness. I recommend tuning in to what works for you within a holistic context and avoiding any narrow-lens views or trends.”

Some trends, like intermittent fasting, have been touted as a tool for promoting longevity. However, many experts prefer intuitive eating over restriction. “I’m cautious about highly restrictive diets or over-reliance on synthetic supplements, as they can sometimes do more harm than good with the many fillers and lack of traceability,” says Ayales.

Sepel agrees. “The focus is on what we can add to our diets to improve our health rather than restricting or removing foods. It’s all about creating a sustainable, balanced wellness approach that nourishes your body and supports long-term health.”

Foods That Help Increase Longevity

Sepel recommends choosing foods that provide essential nutrients and antioxidants to support overall health and longevity. “Embrace a diet filled with colorful fruits and vegetables, which support cellular health and overall vitality,” she says. “Prioritize whole, nutrient-dense foods rich in antioxidants, nourishing fats, quality proteins, and fiber.”

• Leafy greens
• Berries
• Nuts and seeds
• Oily fish
• Whole grains

The Gut-Longevity Link

At Camille Styles, gut health is our MO. It impacts your skin, your mood, and promotes longevity. To promote gut health, try adding supplements alongside a nourishing diet. Sepel loves filling her plate with fermented foods like kimchi and yogurt to feed a healthy gut. She also recommends taking omega-3 fish oil, probiotics, and vitamin D daily. “These supplements help fill nutritional gaps, support a healthy inflammatory response, gut health and immune function.”

What a Nutritionist Eats in a Day for Longevity

Here’s the good news: you don’t have to eat the same thing every day for the rest of your life. “Everyday looks different and will be different for each individual,” says Sepal. “Tailoring your diet to match your unique needs is so important.”

For Ayales, her daily routine combines supplements and nourishing ingredients. “Start your day with a nutrient-dense smoothie containing adaptogenic herbs like ashwagandha and reishi. Incorporate movement daily through yoga or a brisk walk, and end the day with a calming tea blend, such as our Dream Tea or Calm Tea, to promote restful sleep and restoration.”

Sepal adds these tips for boosting the nutritional value of your daily diet:

• Include plenty of colorful vegetables and fruits, quality proteins, nourishing fats, and complex carbohydrates.
• Add spices such as turmeric to dishes to help reduce inflammation.
• Pack in a large variety of nutrients are by making smoothies and nourish bowls which are fast and delicious.

Best Supplements for Longevity

“So many ingredients and remedies contribute to longevity,” says Ayales. Whether you have a dedicated supplement routine (guilty) or you’re a newbie to herbalism, Ayales says there are countless ways to embrace plant power for longevity.

“There is a plant for everything, and so many of our favorite plant allies—and even spices that are found in most kitchen cabinets—have a profound phytochemical landscape that have longevity chemistry within them.”

If longevity is your goal, Ayales recommends the following plants and includes tips for how they can boost your well-being.

• Adaptogens. They are non-toxic, safe, and balancing on an emotional, physical, and chemical level.
• Ashwagandha. This herb not only helps manage stress and protect from oxidative stress—a key factor in aging—but it also supports energy levels, immune function, and overall vitality.
• Functional mushrooms. Medicinal mushrooms like reishi and cordyceps are favorites.
• Schisandra. Aka, the five-flavor-fruit which boasts a variety of tastes and vitality-boosting benefits.
• Antioxidant-rich foods and herbs. Turmeric, moringa, cacao (which contains the most magnesium of any fruit or food ever known!), all protect the body from oxidative stress and inflammation, both of which are linked to aging.
• Vitamin C and E and omega-3 fatty acids for heart health. Additionally, consider high-quality superfoods such as moringa and mangosteen hibiscus to ensure you’re getting all the necessary nutrients and eating all colors of the rainbow.

Fitness Habits for Longevity

Daily movement can feel intimidating or unattainable, but it doesn’t have to be complicated. Movement should make sense for—and fit seamlessly into—your life, your body, and your goals. Just ask Dani Coleman, Director of Training at Pvolve and Jennifer Aniston’s trainer. “At Pvolve, we know that no two bodies are the same and everyone needs something different from their workout. With that, I believe people should find daily movement habits and workouts that suit their body and individual needs,” she says.

What is the best workout routine for longevity?

“One universal recommendation I will always have is weight training two to three times a week,” says Coleman. “Increasing muscle in our body comes with a plethora of benefits, like increased bone density, energy, and overall benefits to our mental and physical health.”

Despite the myths that surround weight training for women, building your strength is one of the best things you can do for longevity. So many of us were scared away from the weight rack—whether for outdated fears of getting “too bulky” or by the overwhelming perception that strength training is only for men. However, weight training helps increase your metabolism and keep your body strong as you age.

From traditional weightlifting to bodyweight-based strength workouts like pilates or Pvolve, getting stronger is more accessible than ever. “Strength train two to three times a week with 24 to 48 hours of rest between each workout,” says Coleman. Those reset days are key.

When it comes to longevity—and really everything—it’s all about balance. “We need both,” Coleman notes. “Without proper sleep and recovery time our body cannot operate at full capacity during our next workout.”

How to Make Fitness a Habit

Coleman embraces the idea that fitness isn’t all or nothing. “Start small and set realistic goals,” she says. “It can be 15 minutes to an hour, two days or six days a week, but work with what you realistically have time-wise in your schedule to get your workouts done.”

Some ways to add movement into your day include:

• Exercise snacks. Small bursts of movement throughout the day can be as effective as one long workout. If you only have 20 minutes here and there, get some primal movement in where you can.
• Multitasking. The latest viral fitess trend is doing daily chores with arm weights on. Just 10 minutes a day goes a long way. Coleman approves, recommending “a standing desk, daily walks, and gentle stretching in the morning, before bed, during your breaks, or your favorite show!”

“It’s not what you do, but how you do it,” she continues. “Whatever gets you up and moving, do it! Just try—and do it with good form so you can keep doing it.”

Best Beauty Routine for Longevity

Naturally, taking care of yourself on the inside will translate to your external appearance, too. A nourishing diet is the best pathway to that lit-from-within glow, but topical products can give you an extra boost. Lisa Goodman, founder of Goodskin Clinics encourages following “healthy aging principles that include a balanced lifestyle, proper diet, sun protection, dedicated skincare, and regular treatments tailored to our unique aging genetics.”

What is skin longevity?

“Skin longevity refers to skin’s vibrance and vitality over time,” says Goodman. “It involves practices and habits that help preserve the skin’s elasticity and radiance, preventing premature aging and damage.”

Our skin is our largest organ, and as we age, changes to the skin become more and more apparent. From losing collagen and skin elasticity to increased sun damage, our skin becomes more vulnerable every day. “Most people wait until they see these problems before seeking treatments or making changes, resulting in a constant game of catch-up,” Goodman observes.

That’s why Goodman insists it’s so important to stay consistent. “Consistent skincare routines and healthy lifestyle habits are key to promoting skin longevity.”

Aging well is about feeling your best—whatever gets you there. It’s important to be proactive about all areas of your health, including your beauty routine. Preventative treatments are all the rage, from botox to non-invasive treatments. But with a regular, tailored skincare routine, you can promote skin longevity every day. The best time to start was yesterday.

According to Goodman: “Many people neglect their skin health until visible problems arise, such as sun damage, fine wrinkles, sagging, and loss of elasticity. These issues can often be prevented and slowed down with proactive treatments, lifestyle adjustments, and proper skincare.”

Best Products for Skin Longevity

According to Goodman, the formula for healthy skin as we age is simpler than you might think. “Healthy sleep habits, sticking to a consistent skincare routine, and using sunscreen regularly” are all key. By following theses steps, you can achieve hydrated, radiant skin with even pigmentation.