The Cheapest, Highest-ROI Ways to Live Longer (Backed by Human Data)

Most people think longevity requires expensive tests, drugs, or futuristic interventions.

The truth? The biggest lifespan gains come from simple, inexpensive actions you can start today.

In this episode, I break down the 80/20 of longevity — the practical, evidence-based behaviours that add years to your life and life to your years:

Movement: 0.4–6.9 extra years

The dose of weekly cardio + strength training that extends lifespan — without needing a gym membership.

Sleep: the free anti-aging drug

How 7–8 hours protects your brain, your metabolism, and even your epigenetic age.

Nutrition for the next decade

Why Mediterranean-leaning diets lower mortality and keep inflammation low — and the cheap rules anyone can follow.

Stress: the silent age accelerator

The science of cortisol, telomeres, and why controlling stress adds longevity you can measure.

Avoiding the obvious killers

Smoking, heavy alcohol, and skipped screenings erase years. Here’s how to remove the biggest risks.

Sun & Skin

The underrated longevity intervention most people ignore.

If you want simple, practical longevity steps that actually move the needle, this episode will give you the blueprint.

#longevity #healthspan #lifespan #antiaging #epigenetics #healthoptimization