The Longevity Stack
5 science-backed habits for a longer, happier life.
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M
Move Daily
Exercise is the closest thing we have to a miracle drug.
30 min/day Cuts all-cause mortality by 30%
Zone 2 cardio Builds mitochondrial density
Strength training Preserves muscle & bone
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S
Sleep Deep
Your brain cleans itself at night. Don't skip the rinse cycle.
7-9 hours Non-negotiable for adults
Consistent timing Regulates circadian rhythm
Cool & dark Optimizes sleep architecture
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E
Eat Real Food
Longevity isn't about restriction. It's about nourishment.
Fiber-rich plants Feed your gut microbiome
Protein at every meal Maintains lean mass
Whole foods first Avoid ultra-processed options
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C
Connect Often
Strong relationships are the #1 predictor of happiness and longevity.
Face-to-face time Beats digital connection
Deep conversations Build intimacy over small talk
Community Reduces mortality risk by 50%
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Y
Your Move
Small habits compound into extraordinary lives.
Which one will you start today?
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