Many of you know that I am currently writing my 5th book, which should be published soon. In this one, I am challenging myself to go further and explain the foundation of my thinking. As a scientist in this field, I of course have opinions, but also a deep understanding of the biology of longevity, which has allowed me to develop a vision of the direction science is taking. This 5th book is intended both as an exercise in comprehensiveness—to be as complete as possible—but also as a forward-looking exploration, forcing me out of my comfort zone. It is easy to say, “science seems to demonstrate that”, but cutting-edge research also allows experts—and I humbly consider myself among them—to say, “based on my knowledge, I personally believe this is very important in a longevity context.”  I have forced myself to do this difficult exercise to deliver nothing less than what I believe to be the best longevity protocol. Until this book is released, here is a simplified overview of the most important directions in the form of my 10 tips.

 

  1. Restore Your Metabolic Health

Recent studies have reported that 88% to 93% of the population is in poor metabolic health. More specifically, O’Hearn et al. note that only 6.8% of people show no markers of poor cardiovascular health. In other words, for the vast majority (93%), physiological parameters related to metabolism (blood pressure, blood lipids, insulin resistance, accumulation of visceral fat) are deteriorating. If they continue this path, they will develop related diseases such as type II diabetes or cardiovascular disease. These metabolic disorders are associated with shorter lifespan and increased incidence of a wide range of diseases. As I often say: “If you want to live in good health for as long as possible, you must avoid dying.” It may sound simplistic, but the point is to refocus attention on the main killers: cardiovascular disease and cancer. Healthy aging is impossible without good metabolic health. This depends on diet quality (rich in vegetables, low in refined carbs), physical activity level, and certain strategies such as fasting, which improves metabolic flexibility. Being able to train while fasting without difficulty is an indicator of good metabolic health.

 

  1. Develop the Personality of Centenarians

Studies have shown that centenarians are less stressed, more easygoing, generally more effective, less neurotic, and more extroverted and conscientious. Neuroticism is a major risk factor for depression and premature mortality. Negative thinking directly impacts physiology, increasing stress hormones, blood pressure, inflammation, metabolic disruption, and lowering immune defenses. Centenarians everywhere share the same type of personality: fundamentally positive, emotionally expressive, pleasant, and cheerful. This is so important that it is my preferred recommendation, since research shows it also facilitates adopting better lifestyle habits.

 

  1. Build a High-Quality Social Life

Another hallmark of centenarians is quality social life. Sharing emotions and maintaining close social ties has one of the strongest impacts on human longevity. Living alone reduces life expectancy by about 15 years compared to someone with a strong circle of friends. The impact of social life is even greater than diet or physical activity, although separating these confounding factors is difficult.

  1. Manage Stress and Sleep Quality

The benefits of social life are partly linked to better stress management. Stress management also directly affects sleep quality, which is essential for healthy longevity. There are countless tips to improve sleep, but the key is finding the ones that suit you. Stress is personal—it is our responsibility to recognize its impacts and develop ways to reduce its negative effects.

 

  1. Engage in Longevity-Oriented Physical Activity

For me, this is the best way to reduce stress. The impact of physical activity is proportional to volume and intensity, up to the point of exceeding the body’s antioxidant capacity (in elite athletes). Being active is good; doing more is better; but adding intensity is crucial. A striking example is Gillen et al. (2016), who showed that young sedentary adults performing three 20-second cycling sprints at 250% VO₂max, three times a week for 12 weeks, achieved the same improvements in VO₂max, muscle mitochondrial function, and insulin sensitivity as those performing 45 minutes of continuous moderate cycling at 70% VO₂max. High-intensity exercise seems to stimulate mitochondrial functions related to anaerobic energy production. The idea is not only to do high-intensity activity, but to incorporate short bursts of very high intensity into regular activity—such as sprints during walking or running.

 

  1. Stay Sexually Active

Here, you can combine two things: physical intensity and desire to live. We all know that recovery from illness depends partly on mindset. Sexual activity is at the root of life’s drive—reproduction is biology’s ultimate reason for living. Sexual desire is strongest when we are healthiest, closely linked to hormone production and fitness. As I often say: “Anything unused disappears.” Keeping the body “believing” reproduction is still possible may help maintain vitality and healthspan.

 

  1. Eat Well—and Sometimes Not at All

Studies of Okinawan populations show centenarians consumed fewer calories despite eating larger volumes of food than other Japanese. The key: nutrient-rich but calorie-poor diets, cutting out sugars and refined carbs. Eat plenty of vegetables, vary fiber sources, include nuts and plant proteins. Favor time-restricted eating (16/8 or 18/6), with longer fasts (22–72 hours) occasionally. These strategies improve microbiota composition, reduce inflammation, enhance insulin sensitivity, support weight management, and boost metabolic flexibility.

 

  1. Use Gerosuppressors

Gerosuppressors are among the most powerful tools for preserving capacity and slowing cellular aging—what one researcher called the “ultimate preventive medicine” (Science). They slow primary aging, improve many biological processes, and reduce disease incidence. Benefits include improved glucose regulation, reduced inflammation, better lipid profile, cancer risk reduction, stem cell preservation, mitochondrial health, less muscle loss, and cognitive protection. The most documented are olive polyphenols and resveratrol. Our research with Concordia University has identified 21 new natural gerosuppressors. Ideally, they should be taken in the evening to enhance nighttime repair processes.

 

  1. Stimulate Secondary Systems

Biology is economical—anything unused disappears. Beneficial processes like antioxidant defenses are maintained by regular stimulation. Examples include physical activity, exposure to heat (sauna), hypoxia (during high-intensity exercise), or nutrient deprivation (fasting). By stretching our comfort zones, we keep these protective mechanisms active.

 

  1. Respect Chrono-Longevity

Our body functions, including cellular aging, follow circadian rhythms driven by melatonin (evening) and cortisol (morning). Cortisol regulates daily metabolism, appetite hormones, and energy management—hence why chronic stress disrupts metabolism. Light exposure in the morning reinforces circadian alignment. Meal timing also matters calories are better metabolized in the morning, but more readily stored when consumed at night. Evening meals should be lighter. From a chrono-longevity perspective, animal protein should be consumed after physical activity, with plant proteins favored at other meals.

 

Conclusion

This is a summary of the recommendations you will find in detail in my 5th book. Following them could add more than 30 years of quality life. A recent study showed that adopting just 8 healthy habits extends life by nearly 25 years for men and 22.6 years for women. Combined with the additional strategies I outline, these give you the best chance of living to 100!

 

References

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