The 6 Pillars of Longevity

A framework for understanding longevity, by Longevity NOW!

A comprehensive guide to Longevity, 2023

We comb through blogs, listen to podcasts, and watch videos in the ever-evolving field of health and longevity science. Our mission is to distill this wealth of information into actionable and understandable insights that empower you to lead a healthier, longer life. We are committed to delivering high-value content backed by the latest research and easy to implement in your daily routine.

To simplify the learning and implementation of a longevity practice, we’ve split this guide into 6 “pillars”.

The 6 Pillars of Longevity

We’ve distilled the concepts of longevity into 6 foundational “pillars”. Follow the links below to dig in deeper into each topic.


Exercise is one of the most effective anti-aging interventions available so far.

Health Care

A comprehensive understanding of age-related diseases, modern diagnostic tools, and treatments can promote longevity and improve quality of life.


Nutrients we consume daily can affect our quality of life and our lifespan and may shorten or prolong it.


Sleep is crucial in promoting longevity, as it enables the body to repair and regenerate regularly.


Mindset guides our behavior and outlook on life, ultimately influencing our health and longevity.

Mental Health

Mental health is just as crucial as physical health when it comes to promoting healthspan and longevity.

Longevity Essentials

How to live longer?

10 scientifically proven habits you can start now for a longer and healthier life.

Why do we age?

A beginner’s guide to the various ways we die, and what we can do about them.

Four longevity pathways are underlying our aging process.

4 Longevity Pathways

Discover the four longevity pathways and lifestyle interventions to affect them.

Learn about Longevity

Our lifespan expectancy is shaped by an intricate interplay of genetic and environmental factors. Genetics does indeed play a role in determining our lifespan, as certain genetic variations can either increase or decrease the likelihood of developing specific diseases and health conditions. However, our genes only account for about 25% of our longevity, while environmental factors, such as lifestyle choices and access to healthcare, have a significantly more profound impact on our life expectancy.1 Passarino G, De Rango F, Montesanto A. Human longevity: Genetics or Lifestyle? It takes two to tango. Immun Ageing. 2016 Apr 5;13:12. doi: 10.1186/s12979-016-0066-z. PMID: 27053941; PMCID: PMC4822264. PubMed Source

Research suggests that the maximum potential lifespan for a human being is around 150 years.2 Pyrkov, T.V., Avchaciov, K., Tarkhov, A.E. et al. Longitudinal analysis of blood markers reveals progressive loss of resilience and predicts human lifespan limit. Nat Commun 12, 2765 (2021). Source A variety of scientific studies examining longevity in different populations and under various conditions supports this idea.3 McCarthy D, Wang PL. Mortality postponement and compression at older ages in human cohorts. PLoS One. 2023 Mar 29;18(3):e0281752. doi: 10.1371/journal.pone.0281752. PMID: 36989241; PMCID: PMC10057846. PubMed Source It is important to note that this theoretical maximum lifespan is far beyond the current average life expectancy, which varies across countries but is generally between 70 and 85 years.

Research suggests that the maximum potential lifespan for a human being is around 150 years.

Scientists attribute this potential 150-year lifespan to a combination of genetic and environmental factors. While certain genetic predispositions may contribute to a longer life, environmental factors, such as lifestyle choices, access to healthcare, and living conditions, play a more significant role in determining our overall longevity. Furthermore, advances in medical technology and our understanding of aging can extend human life even further.

Some researchers argue that the maximum human lifespan could be extended even further through advancements in regenerative medicine, genetic engineering, and other cutting-edge technologies.4Blagosklonny MV. No limit to maximal lifespan in humans: how to beat a 122-year-old record. Oncoscience. 2021 Dec 1;8:110-119. doi: 10.18632/oncoscience.547. PMID: 34869788; PMCID: PMC8636159. PubMed Source These innovations may help to slow down or even reverse the aging process by targeting the underlying causes of age-related diseases and cellular damage.

While the idea of living to 150 years may seem like a distant reality, it serves as a reminder of the incredible potential of human longevity. It is essential to focus not just on extending our lifespan but also on enhancing our healthspan, the quality of life we can enjoy while maintaining good health.

The Six Pillars of Longevity

In the face of an ever-evolving landscape of scientific research and technological advancements, deciphering the keys to longevity can seem overwhelming. We’ve dedicated ourselves to synthesizing the wealth of information available in the fields of biology, nutrition, medicine, psychology, technology, and wellness to distill down the most effective, science-backed strategies for extending the human lifespan.

Through countless hours of research, we’ve determined that a comprehensive approach to longevity hinges on six core pillars: Exercise, Nutrition, Sleep, Health Care, Mental Health, and Mindset. Each of these pillars represents a crucial component of overall health and longevity, and they’re all interconnected in vital ways.

These pillars are not standalone entities but are interrelated in complex ways that impact one another. A deficiency in one area can impact the others, while strengthening one can bring improvement to the others.

We believe that understanding and addressing these six pillars is the key to achieving optimal health and longevity.

A comprehensive approach to longevity hinges on 6 core pillars: Exercise, Nutrition, Sleep, Health Care, Mental Health, and Mindset.

In the following sections, we delve into each of these six pillars, outlining their importance for longevity and providing guidance on how to incorporate practices related to each pillar into your daily life. Your journey to longevity is a personal one, and we’re here to guide you every step of the way. Let’s explore these pillars together.

1. Exercise

Exercise is vital to maintaining optimal health and longevity. Regular physical activity helps to maintain a healthy weight, reduces the risk of chronic diseases, strengthens the heart and muscles, improves mental health, and can even lengthen your lifespan. We help you understand the role of different types of exercises, their benefits, and how to incorporate them into your routine in a way that suits your lifestyle.

2. Nutrition

What we consume directly affects our health and longevity. Good nutrition can help prevent chronic diseases, enhance physical performance, and promote overall health. We offer guidance on nutritional choices, and how to balance a diet with proteins, fats, carbohydrates, vitamins, and minerals necessary for longevity.

3. Sleep

Quality sleep is crucial for physical and mental health. It helps with memory consolidation, metabolism regulation, immune function, and mood stabilization. We provide insights into improving your sleep quality, understanding sleep patterns, and developing habits for better sleep hygiene.

4. Health Care

Regular health check-ups and preventive care are crucial to catching potential issues early and treating them effectively. A proactive approach to healthcare can enhance longevity by ensuring that your health parameters are within optimal ranges. We provide information on what health check-ups are crucial at different life stages and how you can better manage your healthcare to optimize it for longevity.

5. Mental Health

Mental health is just as important as physical health when it comes to longevity. A healthy mind can handle stress better, maintain strong relationships, and enjoy life, all contributing to a longer healthspan. We offer resources and tools to promote mental health, including stress management, maintaining social connections, and mindful living.

6. Mindset

Your mindset can greatly impact your approach to life and longevity. A positive, forward-looking mindset is linked with better health and a longer lifespan. We help you understand how to cultivate a growth longevity mindset, how to build resilience, and how to maintain a positive attitude.

Through understanding and applying these six pillars, we believe that everyone has the potential to enhance their longevity. We are committed to providing the tools and resources you need to live a longer, healthier, and more fulfilling life. The journey to longevity starts with one step. Let’s take that step together.

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