How to Live to 120: A Beginner’s Guide to Longevity

I’m convinced that with today’s knowledge, technology, and medical advances, every one of us can live to 120. The key to longevity is consistently following both time-tested and cutting-edge strategies that scientists across all fields of human life research offer as solutions to various health problems and ageing prevention.

Since 2021, I’ve been trying to follow these principles as closely as possible, so I put together a list to remind myself how to live. This guide is applicable to everyone, but especially when it comes to the “life extension” protocols, I’d recommend deeper study to understand all the important mechanisms. Here’s the essential reading list to get you started:

• Why We Sleep – Matthew Walker
• I Contain Multitudes – Ed Yong
• How Not to Die – Michael Greger
• Lifespan: Why We Age – and Why We Don’t Have To – David Sinclair
• The Story of the Human Body – Daniel E. Lieberman
• The Wim Hof Method – Wim Hof
• The Circadian Code – Satchin Panda

Key Concepts

Survival Genes

We all carry so-called longevity genes (mTOR, AMPK, and sirtuins) that protect the body under adverse conditions by activating survival mechanisms. By frequently activating these genes, it’s possible to improve health, build better resistance to disease, and extend lifespan.

There are several ways to activate survival genes without causing harm to the body. It comes down to inducing mild stress through exercise, cold, or hunger. This state is known as hormesis.

Hormesis

Hormesis forces the body to conserve resources and repair cells as much as possible. In practical terms, this extends your life because instead of building new cells, your body repairs existing ones — essentially rejuvenating them. Hormesis can even be triggered artificially with certain compounds.

Sirtuins

Sirtuins are among the most important longevity genes. They unpack and repackage our DNA, switching genes on and off. During stress (exercise, fasting, etc.), they initiate processes that repair cells and prevent cell death. A decline in sirtuin activity — linked to dropping NAD levels — is one of the primary causes of ageing.

NAD+

NAD is a chemical compound that serves as a central regulator of many critical biological processes, including ageing and disease. Without sufficient NAD levels, sirtuins can’t function effectively. NAD levels naturally decline with age, which is one of the main drivers of ageing. Boosting NAD levels fundamentally impacts cellular ageing.

Note: There are more longevity genes than these, but for this article I don’t need to list them all. If you want to dive deeper, check out David Sinclair’s book Lifespan.

Fighting Disease

We all know that the cheapest and most effective way to fight disease is prevention. So why not use the most advanced methods available on the market?

DNA Analysis

Getting a DNA test to identify genetic predispositions — from lactose intolerance to cancer risk — now costs just a couple of hundred pounds. You only need to do it once, and as the global database grows, you’ll keep learning new things about yourself.

Sleeping badly? Frequent stomach pain? Struggling with depression? Your genetic makeup might be partly to blame.

DNA analysis through genome sequencing is the foundation of predictive medicine, which responds to the probability of disease and tries to prevent it. I ordered my genome sequencing from SelfDecode on a recommendation, and I’d encourage you to do the same.

Gut Microbiome Analysis

A gut microbiome test is a non-invasive method (just a stool sample 😊) that delivers excellent results. Your gut flora influences not only digestion but also mood, appetite, and allergies.

The analysis reveals the optimal composition of your gut microbiome and recommends dietary adjustments, as well as possible supplements or medications. In short, you’ll learn how to keep your gut happy and thriving.

Services like Atlas Biomed, Viome, or Zoe offer comprehensive gut microbiome testing available in the UK.

Cold Exposure

Cold activates longevity genes. Exposing yourself to cold in any form stimulates the production of beneficial brown adipose tissue, because the body is under stress.

I’d recommend brisk walks in winter wearing just a t-shirt, exercising in cold environments, and leaving a window open overnight. Personally, I also add cold showers three times a week and sitting on my balcony in nothing but my birthday suit for five minutes twice a week (in winter).

Sauna

Just as cooling down is beneficial, so is going the other direction away from your thermoneutral zone — heat. Using a sauna once a week can reduce the incidence of heart disease by up to 50%, although the exact mechanisms behind this haven’t been fully described yet.

TIP: For full-body warming, we recommend regular sauna sessions. If you prefer something at home, a portable hot tub or infrared sauna blanket can be a great investment in your longevity routine.

Boosting NAD+ to Slow Down Ageing

Through so-called sirtuin activators, you can trigger the same processes in your body that occur during physical stress. By swallowing a pill, you can artificially boost your NAD+ levels and help your body repair damaged cells — essentially “growing younger.”

Resveratrol

The first activator is resveratrol, a compound that influences the same pathways as caloric restriction (which is just as effective as intermittent fasting). Taking it triggers a conservation response in the body. In yeast studies, regular resveratrol supplementation extended lifespan by up to 50%.

Plants produce resveratrol when under stress (for example, organically grown produce). Resveratrol was the pioneering compound for boosting NAD+ levels and is now freely available in online shops. Following a wave of research, even more effective compounds emerged: NR and NMN.

NMN or NR

Both NMN and NR are even more effective NAD+-boosting compounds that are now fairly easy to find. NR has been around longer and is much more extensively studied. The original manufacturer and patent holder sells NR under the brand name Tru Niagen.

💡 We recommend ordering Tru Niagen directly from their official US website — it’s significantly cheaper. To ship from the US to the UK, you can use a package forwarding service like Planet Express.

Diet

Don’t Eat Meat

Meat is murder — at least when it comes to your own body. Consuming animal protein has been linked in numerous studies to high mortality rates from cardiovascular disease and cancer.

The worst offender is processed red meat (sausages, hot dogs, ham, and bacon), which demonstrably contributes to colon, pancreatic, and prostate cancer. As David Sinclair puts it, our diet “should look less like a lion’s feast and more like a rabbit’s nibbling.”

Buy or Grow Organic Vegetables

Even vegetables and fruit have their own survival genes, which are activated by stress. And stress comes from a challenging environment — meaning natural growing conditions without chemicals or artificial aids.

Intermittent Fasting

Intermittent fasting means eating less frequently and feeling hunger more often, but it doesn’t mean dieting. You don’t change what you eat — you simply optimise when you eat. There are several intermittent fasting methods to choose from, and even spontaneously skipping meals counts.

The sensation of hunger triggers beneficial mechanisms in the body that lower blood pressure, reduce blood sugar, decrease cholesterol, and of course help with weight loss.

And a few more tips:

• Eat more vegetables, legumes, and whole grains
• Limit dairy, white bread, and sugar
• Cut out sugar and white bread entirely
• Aim for a maximally balanced diet
• Drink a glass of water with every meal

The Daily Dozen

According to Michael Greger (from his book How Not to Die), the ideal daily diet looks like this (try to stick to it as closely as you can):

Daily Servings	Food Type
3	legumes
1	berries
3	other fruit
1	cruciferous vegetables
2	dark leafy greens
2	other vegetables
1	flaxseeds
1	nuts and other seeds
1	herbs and spices
3	whole grains
4	beverages
1	physical exercise

Sleep

The Power of Routine

Our bodies have their own internal clock — the circadian rhythm — which dictates when and how long we should sleep. Everyone’s circadian rhythm is slightly different, but the general rule is that you should go to bed and wake up at the same time every day, ideally without an alarm.

Ever since my partner Lucka and I started paying attention to our sleep, my sleep quality has improved dramatically. I spend more minutes in deep sleep each night, and I haven’t yawned during the day in nearly two years.

Home Lighting

Artificial lighting can perfectly trick your brain into thinking it’s still daytime, preventing your body from producing enough melatonin — a hormone crucial for falling asleep easily.

The extent to which evening electric light delays our internal circadian rhythm is staggering. On average, it’s a two- to three-hour shift every single evening. So even though the clock reads midnight, your body still thinks it’s daytime.

In the evening, stick to dim spotlights and avoid blue light. Ideally, invest in smart bulbs that adapt to the time of day. You can even sync them to your individual sleep cycle with automatic transitions from warm, dim light in the evening to bright light in the morning.

Longevity Supplements

My partner Lucka and I occasionally supplement with melatonin. It’s particularly useful on evenings after a day when you couldn’t avoid blue light exposure in time.

TIP: If you’re considering other vitamins and supplements for longevity, do your research and look for reputable brands with third-party testing. Sites like Examine.com are excellent for evidence-based supplement reviews.

Sleep Tracking

I’ve been tracking my sleep with a Fitbit for over six years. While it’s only an indicative measurement, I can now reliably connect my sleep data with how the following day goes.

By measuring your sleep quality, you can uncover a range of issues that lead to general fatigue or feeling exhausted despite a full night’s rest. These might include breathing problems or shallow, interrupted sleep.

I’d recommend sleep tracking to everyone. Popular options include the Oura Ring, Fitbit, Whoop, and Apple Watch — pick the one that suits your lifestyle best.

Exercise

Breaking a proper sweat during physical activity is the single best thing you can do for your longevity. And it’s not just about building muscles (flattering as they may be) or improving circulation — it’s about the changes happening at a molecular level.

The more you exercise, the longer your telomeres, meaning your cells are in better condition. Exercise (just like fasting) puts the body under stress, which in response raises NAD levels, repairs cells, and builds new capillaries that improve blood flow throughout the entire body.

What matters most is exercise intensity, and the most effective method turns out to be HIIT training (working out at 85% of your maximum heart rate). You only need half an hour a day of this kind of exercise.

If you’re a runner, here’s some good news — 5 to 8 kilometres per week (roughly 15 minutes a day) reduces the risk of death from heart attack by up to 45%.

If traditional exercise isn’t your thing, try combining it with fun. At home, we’ve had great success with an Xbox with the Kinect motion sensor (and a range of fitness games), and after Christmas I got hooked on fitness games in virtual reality using an Oculus Quest 2.

Stress

Managing stress and anxiety is a topic I haven’t yet explored in depth, but I plan to change that. I’ve had chronic stomach ulcers since I was 12, which flare up whenever I experience excessive stress. So how do I deal with it?

Meditation

During tougher periods — when I’m facing difficult decisions or an overwhelming workload — I turn to meditation. A simple 10-minute morning session before the workday begins is all I need.

I’m not interested in diving deep into meditation philosophy, so I rely on apps for guided meditation. I alternate between subscriptions to Calm and Headspace — both are excellent and widely available.

Journaling (Daily / Weekly / Monthly)

Writing letters to yourself might sound a bit mad, but for venting and organising your thoughts, it works brilliantly. Despite all the tech at our fingertips, good old pen and paper works best for me.

Every month I fill dozens of pages, repeatedly jotting down my current priorities, problems, and whatever thoughts are burning a hole in my mind.

Write letters to yourself on a regular basis.

This list is a WORK IN PROGRESS. I’m gradually adding all the tricks and tactics that come to mind or that I discover through self-study. I’d love to hear your additions or comments below the article. Here’s to a long life! 😊