What should I eat, how should I exercise, and who should I spend time with if I want to feel physically great? Science has suggestions!

What’s the best diet for maximizing health and longevity?

A study that followed over 25,000 people for 25 years found a Mediterranean diet — rich in vegetables, fruits, nuts, whole grains, legumes, fish, and healthy fats — reduced mortality risk by 23%. And remember the hot stuff: People eating spicy foods at least three times per week age slower, especially in metabolic and kidney health. Vitamins can also help. A combination of vitamin D (2,000 IU), omega-3s (1g), and home-based strength training slows biological aging, and it’s even better if those vitamins come from food: Vitamin A, vitamin K, magnesium, and zinc lowered the risk of death, but only when consumed through a meal. Finally, it’s never too late to start: a study of 100,000 adults over three decades found that those who adopted healthier diets once they hit midlife — meals built around fruits, vegetables, whole grains, nuts, legumes, and healthy fats — were much more likely to reach age 70 in good physical and mental shape.

How much should I exercise, sleep and hang out in the sauna?

Exercise is the best anti-aging drug. Even short bursts of aerobic activity (15 minutes of brisk walking, swimming, or cycling) can improve heart health, and if you lift more stuff — like carrying two grocery bags at once, or using a resistance band before bed — it preserves muscle, strengthens bones, and prevents frailty as we age. And naps are great! For longevity, when you sleep often matters more than how long: People with consistent bed and wake times have a 20% to 48% lower risk of dying. We need 8.5 hours of sleep per day for optimal health — but you can break it up: Men who take short midday naps are nearly nine times more likely to age successfully. Finally, visit the sauna! Studies show that heat exposure can reduce cardiovascular failure by 23% because frequent sauna use acts a bit like passive exercise. (People who sauna four to seven​ ​times per week saw a 40% decrease in all mortality risks.) Or, if you can bear it, get chilly: taking an ice bath, or walking in the brisk outdoors without a jacket improves glucose tolerance, insulin sensitivity, and activates brown and beige fat, which helps us lose weight and avoid metabolic disease.

How should I spend time if I want to live forever? (And is that the right goal?)

The number of years we spend free from disease, frailty and unhappiness — what researchers call “healthspan” — is much more important than lifespan. One of the most powerful ways to increase healthspan is by spending time with friends: A multi-decade study found that consistent, high-quality friendships correlate with better physical health, lower psychological stress, and longer life. In fact, people with strong social ties have a 50% higher chance of living longer. (There’s even a book on how to connect with old friends.) And, though stress is part of every life, we can dampen how much it undermines our health through techniques like meditation, deep breathing, and progressive muscle relaxation. It’s also useful to remember how lucky we are: A study of nearly 50,000 women found those who reported feeling more grateful had a 9% lower risk of dying over the next four years. Finally, spend time in meaningful ways — people with a strong sense of purpose, be it from a job, hobbies, or volunteer work have significantly lower mortality, even after adjusting for age, socioeconomic status and health behaviors. And when moving homes, look for walkable neighborhoods, which make us both healthier and more likely to make new friends.

What kinds of habits make you feel healthier? What are unexpected energy drains? What’s made the biggest difference in your health? Let me know in the comments!