The surprising daily habits that could make you live past 100, according to Stanford-trained physician

For decades, doctors and scientists around the world have been searching for ways to increase human lifespan. Dr. Peter Attia, one of the most polarising voices in modern longevity science, focuses on helping people outlive the “Four Horsemen” of death — heart disease, cancer, neurodegeneration, and metabolic dysfunction. The Stanford-trained physician prioritizes prevention over treatment and believes that simple lifestyle practices can significantly extend life, even beyond 100 years.

Here are the five key hacks Dr. Attia recommends:
1. Exercise
Dr. Attia identifies exercise as the leading factor in extending human lifespan while promoting better overall health. “The combination of cardiovascular exercise with resistance training provides the best health benefits because they work together to enhance overall healthspan,” he explains. Cardiovascular workouts strengthen the heart and lungs, while resistance training helps prevent muscle loss, particularly in fast-twitch fibers, which naturally decline with age.

2. Quality Sleep
According to Dr. Attia, sleep is a fundamental element that contributes to longevity. “The duration of sleep matters less than the quality of sleep, and the practices that support it,” he notes. To improve sleep quality, individuals should maintain consistent bedtime routines, create a sleep-friendly environment, avoid blue light before bed, and practice stress management techniques.

3. Nutrition
Dr. Attia stresses that proper nutrition goes beyond counting calories. “Dr. Attia supports individualized dietary plans, which use whole foods rich in nutrients to help people with different metabolic conditions,” he says. Eating slightly less than required while managing blood sugar levels can help prevent type 2 diabetes and other chronic and metabolic diseases, ultimately supporting longer and healthier lives.

4. Emotional and Mental Well-Being
Emotional health plays a critical role in longevity, independent of age. Dr. Attia emphasizes, “The prevention of emotional decline requires people to build strong social bonds and learn stress management and happiness development.” Practices like meditation, introspection, and seeking help for trauma or addiction enhance mental resilience, cognitive function, and overall well-being.

5. Bone Density
Strong bones are essential for long-term health, protecting against falls and fractures. “The development of bone density through weight-bearing activities and resistance training exercises leads to stronger bones which protect against fractures,” Dr. Attia explains. Building and maintaining bone strength throughout life is vital for healthy aging.

[With TOI inputs]