Tech entrepreneur Bryan Johnson recently shared a post where he insisted that longevity doesn’t always require extreme or inaccessible routines. On Instagram, he said, “Hi friends, it’s me again, the healthiest person in the solar system. Sometimes people read headlines and they assume that what I do is not accessible. To them I scream, you couldn’t be f*** wrong! The exact opposite is true. You could achieve similar health benefits if you create some simple life habits.”
He then went on to outline five fundamentals, starting with sleep: “Number one, sleep is the world’s best longevity drug. Build your life around sleep, but everything in your life will become so much easier.” Nutrition followed closely, with Johnson saying, “Throw that f*** hot dog out of your life. And eat some whole foods.”*
Social connection and movement were equally emphasised. Johnson reminded his audience, “We humans are sensitive motherf****s. We need each other. Checkmate. Exercise daily, walking, stretching, anything. Just get off that a**.” He concluded with a final piece of advice: “Finally, stop the bad stuff. Smoking, drinking, scrolling until your brain rots.”
These five pillars including sleep, nutrition, social connection, movement, and cutting out harmful habits sound simple, but applying them consistently in modern life can feel like a challenge.
How exactly does sleep influence longevity, and what are the first steps someone can take to improve their sleep quality?
Arpita Kohli, Psychologist & Counsellor at PSRI Hospital, tells indianexpress.com, “Sleep directly impacts both physical and mental health, making it one of the strongest predictors of longevity. During deep sleep, the body repairs tissues, balances hormones, strengthens the immune system, and clears toxins from the brain. Poor or irregular sleep is linked with higher risks of heart disease, diabetes, obesity, and even cognitive decline.”
For those struggling with sleep, she adds, the first steps are simple but powerful. Creating a consistent sleep routine by going to bed and waking up at the same time daily helps regulate the body’s internal clock. Reducing screen time before bed, keeping the bedroom cool and dark, and avoiding caffeine or heavy meals in the evening can also improve sleep quality significantly.
Simplifying nutrition and exercise often feel overwhelming because of conflicting advice
Kohli states that the key to nutrition and exercise is balance, not extremes. Instead of following strict diets or intense workout fads, people should focus on whole foods — fruits, vegetables, lean proteins, and whole grains — while limiting processed foods and added sugars. For exercise, even 20-30 minutes of daily walking, stretching, or light strength training can build long-term benefits.
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“Yes, small changes matter. Choosing stairs over elevators, swapping sugary drinks with water, or adding an extra serving of vegetables daily may seem minor, but over time, these habits accumulate into stronger metabolism, healthier weight, and improved energy levels. Longevity is built on consistency, not perfection,” notes Kohli.
On social connection and cutting out habits like smoking, drinking, or excessive scrolling
Social connection is as important as diet and exercise, Kohli says, yet it is often underestimated. “Loneliness and isolation are linked to stress, depression, and higher risks of chronic disease. Meanwhile, habits like smoking, heavy drinking, or excessive phone use silently damage health but are normalised in daily life.”
Practical steps include prioritising face-to-face conversations, joining community groups, or even scheduling regular calls with friends and family. “Cutting down on harmful habits can begin with small limits—such as reducing alcohol to weekends only or setting phone-free hours before bedtime,” concludes the expert.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
