I’ve been thinking about longevity too long and too hard. It isn’t something that I suddenly started doing when I reached my 60s, or even when I hit middle age. I can remember as a high school student figuring out that I’d need to live about two thousand years to have time to learn and do all the stuff I wanted to learn and do.

Sadly, everything we know now suggests that lifestyle improvements can get you a life extension of 7 years—maybe as much as 11 years, if you get serious about it. I mean, that’s not nothing, but it’s not going to get me to two thousand years, or even to eleventy-one, like Bilbo. (That’s what I lowered my sights to, when I realized that two thousand years was unlikely.)

I was briefly pretty hopeful in the late 1980s, when it looked like nanotech might produce amazing longevity gains. But, no. Turns out except for a few materials-science things—stuff like that tweaking the surface of glass to make it self-cleaning—the only nanotech that anyone has been able to get to do anything remotely interesting is biotech. I mean, MRNA vaccines are awesome, but nothing like the nanotech we were promised.

Considering how much is written about longevity, the stuff that actually works offers pretty minimal benefits. Getting a life extension of 7 to 11 years look pretty easy, just by doing the obvious, boring stuff, and practically none of the fancy bio-hacky things have any evidence behind them at all.

So what are the boring things that work?

Eat food

Don’t eat industrially produced food-like substances. Eat in reasonable amounts. Eat diversely. I saw one study that suggested that any exclusion-based diet—keto, carnivore, vegan, etc.—seemed to be associated with poorer health outcomes. (On the other hand, if one of those things produces benefits in the short term—for me, it’s eating low-carb—there’s no reason not to do it long enough to reap those benefits. But long-term you want a diverse diet.)

Exercise

Until recently the only real evidence-based exercise advice was for 150 minutes per week of moderate-intensity exercise (brisk walking, basically). But recently it has become very clear that maintaining muscle mass, strength, and power are beneficial in multiple ways (everything from reducing falls to providing a glucose sink). Separately, a high V̇O₂ max is strongly associated with a longer life. So although there’s little evidence for weight lifting, running, or high-intensity cardo, there is now very good evidence that the entirely expectable results of those exercise modalities are excellent for longevity. So: diverse exercise is going to help you live longer.

Manage your blood pressure, blood glucose, and blood lipids

Really good diet and exercise can maybe eliminate the need for drugs. But taking the drugs if you need them can help a lot.

Enjoy life

There’s good evidence of benefit from social connection. There’s good evidence of benefit from time spent in nature. There’s good evidence of benefit from having a positive mental attitude. (All those are suspect, because being sick makes them tougher to do, so you’re selecting out some fraction of the people who are going to die young, which makes the statistics misleading. But there’s not much point in a long life unless you’re going to enjoy it, so why not?)

Other stuff

I’ve refrained from mentioning the bio-hacky stuff that I’ve spent way too much time thinking about. Not just the nanotech stuff, but also all the rest: All of the supplements, sleep hacks, drinking more (or less) coffee (or tea or bone broth or mushroom-enhanced beverages), etc.

It’s not that things like sleep aren’t important. It’s that there’s essentially no evidence that any specific intervention is going to help in a measurable way. In fact, there can’t ever be any such evidence. The experiment can’t be done. And if it were done, the effect wouldn’t be measurable.

I mean, if you have a diagnosis for a problem—sleep apnea, for example—then treating that problem could very easily be transformational, not just for your longevity, but for your life right now. But giving everyone a CPAP machine would do no good. Furthermore, picking a few random sleep hacks—avoiding caffeine after mid-day, wearing blue-blocker glasses, or tweaking your pre-bedtime routine—isn’t going to make any difference across the population. (Any one of those might help you in particular, and if it does, more power to you. But none of those, even if adopted by 100% of the population, is going to add a year to the average lifespan.)

If you’re interested in details, you might look at the recent New York Times article “The Key to Longevity Is Boring.” Another option would be to read the Peter Attia book Outlive, or listen to his most recent podcast episode, Longevity 101, either of which does a great job of covering the handful of things that will give you that extra 7 to 11 years of life.