Longevity Standards
At The LiveForever Company, we share science-backed ways to help you add more healthy years to your life.
Here are the top ten we have found to be the most effective in pushing down your biological age.
1. Prioritise Sleep Quality
Consistently getting 7-9 hours of sleep lowers the risk of obesity, diabetes, heart disease, and premature death. Poor sleep shortens telomeres, markers of cellular ageing.
Harvard Medical School (https://www.health.harvard.edu/staying-healthy/how-sleep-deprivation-can-harm-your-health) | National Institutes of Health (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/)
2. Limit Processed and Red Meat
High intake of processed meat is linked with colorectal cancer and heart disease. Plant proteins and fish are protective. (although the latter runs the risk of mercury and PCBs accumulation, which, over time, are linked to neurological decline and cancer).
World Health Organization (https://www.iarc.who.int/news-events/iarc-monographs-evaluate-consumption-of-red-meat-and-processed-meat/) | BMJ Study (https://www.bmj.com/content/357/bmj.j1957)
3. Maintain a Healthy Weight
Obesity reduces life expectancy by up to 8 years. Weight loss improves cardiovascular and metabolic health.
Canadian Medical Association Journal (https://www.cmaj.ca/content/186/5/350 ) | CDC Data (https://www.cdc.gov/obesity/adult/causes.html)
4. Exercise Regularly
150 minutes of moderate activity weekly is linked to a 31% reduction in mortality risk. Resistance training preserves muscle and bone density.
Lancet Study (https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)60736-1/fulltext) | NIH (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/)
5. Manage Stress Effectively
Chronic stress elevates cortisol, accelerates inflammation, and shortens telomeres. Mindfulness and meditation lower stress biomarkers.
American Psychological Association (https://www.apa.org/news/press/releases/stress/2010/health-risk) | PNAS (https://www.pnas.org/doi/10.1073/pnas.0407162101)
6. Eat a Variety of Colourful Plants
Diets high in fruits, vegetables and whole foods lower inflammation and chronic disease risk. The Mediterranean diet is strongly associated with longer life.
British Journal of Nutrition (https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/fruit-and-vegetable-intake-and-mortality/8F0E2F0B6C776E024ED4B77CCB74F27C) | NEJM – Mediterranean Diet (https://www.nejm.org/doi/full/10.1056/NEJMoa1800389)
7. Support Metabolic Health
High blood sugar and insulin resistance accelerate ageing. Lower refined carbs and regular exercise protect against diabetes and early mortality.
Diabetes Care (https://diabetesjournals.org/care/article/40/7/943/30542/Association-of-Fasting-Blood-Glucose-with-All) | Nature Review (https://www.nature.com/articles/nrendo.2016.110)
8. Avoid Smoking and Limit Alcohol
Quitting smoking at any age increases life expectancy. Alcohol has no net health benefit and raises cancer risk.
CDC – Smoking & Longevity (https://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/quitting/index.htm) | Lancet – Alcohol Risk (https://www.thelancet.com/article/S0140-6736(18)31310-2/fulltext)
9. Maintain Strong Social Connections
Loneliness raises mortality risk by 26%. Community and close relationships support mental and physical health.
PLOS Medicine (https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316) | Harvard Study of Adult Development (https://www.adultdevelopmentstudy.org/)
10. Keep the Brain Engaged
Mentally stimulating activities like learning, reading, and puzzles reduce dementia risk and promote cognitive resilience.
Alzheimer’s Association (https://www.alz.org/alzheimers-dementia/research_progress/prevention) | Neurology Journal (https://n.neurology.org/content/92/3/e262)