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Longevity has become a buzzword. Everywhere you look, someone is trying to sell an expensive ‘biohacking’ treatment or push the latest fad diet that promises to turn back the clock.
But the truth to a long, fulfilling life is remarkably simple. The secret to living well for longer lies not in futuristic technology, but in looking after yourself today - and letting tomorrow take care of itself.
As a doctor, aged 59, who specialises in longevity, I’ve seen these principles work first-hand.
Earlier this year, investigative journalist Donal MacIntyre followed my longevity programme, shedding almost three stone in just 23 days - a journey he chronicled in the Mail.
The results came not from punishing workouts or expensive drugs, but from a medically supervised fasting plan designed to reset the body’s metabolism and reduce inflammation.
While the concept is simple - giving the body a chance to rest, repair and detoxify - the process itself is demanding and must be carefully managed.
For 23 days, Donal consumed only water and vitamins under clinical supervision, before gradually reintroducing food with bone broth and a short period of low-carb meals.
It’s not an easy path, but it shows what’s possible when the body is given the right conditions to heal.
This is in stark contrast to the billionaire ‘biohackers’ who have taken longevity to extremes.
Tech billionaire Bryan Johnson, 47, for instance, reportedly spends more than £2 million a year trying to ‘de-age’ his body and defy death.
His bizarre regime has included injecting his son’s blood and undergoing constant tests to measure his so-called ‘biological age’.
Many clinicians in this field have followed suit, obsessing over biomarkers - the hundreds of indicators found in blood, stool or saliva that supposedly predict disease before it appears.
At my practice, Levitas Clinics, we take a different view. We avoid excessive, repetitive testing because, in truth, there is only one real biomarker that matters: how you feel.
By developing a deeper awareness of the body and listening when it sends signals of distress, we can change our behaviour - and in doing so, change the course of our health and longevity for the better.
Whether you’re suffering from itchy skin or a low mood, the root cause is often inflammation - the body’s natural alarm system, calling immune cells to fight infection and heal wounds.
However, long-term inflammation - driven by stress or lifestyle factors such as poor diet, alcohol or lack of sleep - underpins many of today’s biggest killers: heart disease, cancer, diabetes and even Alzheimer’s.
In my view, more time should be spent tackling this underlying cause rather than measuring endless variations of the same thing.
By reducing inflammation - or, put simply, lowering the level of ongoing distress in the body - we create the conditions for healthy cell renewal, paving the way for a longer, healthier life.
With that in mind, here are the habits I follow to help me live better today - and in doing so, secure a tomorrow filled with independence, purpose and fulfilment, hopefully until the age of 123.
That’s the age I believe I can reach.
Scientists have long debated the upper limit of human life, but most agree it currently lies somewhere between 115 and 125.
The best evidence comes from genomic studies focused on protecting the epigenetic space - the environment where cells are made - and these suggest 123 is achievable.
As I’ve optimised my routine, I believe I can better the achievement of Jeanne Calment, the Frenchwoman who lived to 122 and whose remarkable longevity still stands as the world record.
But longevity is a journey. I’ve had to build up to this routine over time. While the principles remain the same, you should ease yourself in. The main goals are to clear out the accumulated rubbish, then heal and repair.
Why I fast every week - and feel ‘zen-like’ afterwards
One of the key components of my routine is fasting.
Between Sunday morning and Monday evening every week, I complete a 36-hour fast, consuming only water and vitamins. Once a month, I do a three-day fast.
It might sound radical - even dangerous. After all, don’t we need regular meals to survive? Yet this is exactly what our bodies were designed to do.
Back in our distant caveman past, humans often went days without food. As a result, our bodies learned to store energy for periods of scarcity.
You might know these energy stores by another name: fat, glycogen (sugar) and protein debris.
When too much sugar, fat and protein accumulate, it inflames the cells, releasing toxins. Fasting helps the body clear them out. Research suggests these toxic build-ups can increase the risk of Alzheimer’s, cancer and other chronic diseases.
Think of it like this: we’re always feeding the front of the fridge - constantly topping up our stores. A fast gives the body a chance to clear out the waste at the back.
If done correctly, you feel almost zen-like.
But fasting isn’t for everyone. Always consult a doctor first to assess body-fat percentage and determine what’s safe for you.
We do not recommend fasting for people with diabetes who take insulin, those with a history of eating disorders, or pregnant women. Women should also avoid fasting during their period, as the body naturally holds onto sugar at that time.
And remember: fasting is not starvation.
The supplements I swear by
Supplements play a major role in my daily routine.
Among the core nutrients I take are chlorella and spirulina, two nutrient-dense algae that help remove the heavy metals we breathe in every day. They also promote healthy gut bacteria, aid digestion, fight bloating, regulate bowel movements and boost immunity.
I also take glutathione, a powerful antioxidant that supports liver health by detoxifying harmful substances and protecting liver cells. The liver is the body’s main cleansing organ, filtering the bloodstream day and night to remove toxins.
Another essential supplement is a pre- and probiotic combination. Modern food is far less nutrient-rich than it was 100 years ago, so biotics help improve nutrient absorption.
If you’re new to supplements, the best place to start is with methylated vitamin B12 and vitamin D.
B12 protects the body through the formation of red blood cells - and the methylated form is most effective. Vitamin D supports strong bones, muscles and immunity.
Supplements should, of course, complement a balanced diet built around whole foods and minimal ultra-processed products.
Exercise snacking - my secret weapon
Regular exercise is non-negotiable. Personally, I do 150 squats and 150 press-ups every day. That might sound daunting, but I break it up into short ten-minute bursts between appointments - what I call exercise snacking.
This approach helps counteract long periods of sitting and can be as simple as taking the stairs or dancing to your favourite song.
Exercise improves cardiovascular health, and studies show even short bursts dramatically reduce disease risk.
Sleep: the real silver bullet
For me, the silver bullet of longevity is sleep.
People obsess over deep-sleep trackers and REM cycles, but the real trick is to listen to your body.
Aim to go to bed between 9 pm and 10 pm - this is when cortisol (the stress hormone) naturally drops, and melatonin (the sleep hormone) begins to rise.
The one universal rule: avoid blue light from phones and screens before bed, as it suppresses melatonin.
I also take ashwagandha to help wind down cortisol, though it isn’t essential.
A good pre-sleep routine means you may need fewer hours overall, as your rest will be deeper and more restorative.
Where possible, I also listen to my body during the day and take a 20-minute nap if needed - instead of relying on caffeine to push through fatigue.
Wellness habits that feed the soul
These physical habits create the foundation, but true longevity also depends on mental and emotional wellbeing.
I practise holotropic breathwork - a therapeutic technique that uses deep, rhythmic breathing to calm the nervous system and release stress.
During a session, you breathe more quickly and deeply than usual for several minutes at a time, often to music, focusing on letting go of tension as thoughts and emotions surface. It can leave you feeling light, clear-headed and deeply relaxed.
Grounding - walking barefoot on natural earth - helps discharge built-up stress circuits in the body.
Morning and late-afternoon sunlight exposure recharges our internal batteries, known as mitochondria.
And perhaps most importantly, maintaining meaningful relationships and community ties is now recognised as one of the most powerful predictors of long-term wellbeing.
No amount of yoga, mindfulness or sauna sessions will help if you haven’t mastered the basics. Nature already has all the solutions - but modern living keeps pulling us further away from them.