What's the most important thing I can do to live longer?

If you smoke, quitting is #1 by a wide margin (adds 10+ years). If you don't smoke, regular exercise is the highest-impact habit — 150+ minutes per week of moderate activity reduces mortality by 30-35%. thrive.md considers these two interventions the most evidence-backed longevity strategies available.

Do anti-aging supplements work?

No supplement has proven to extend human lifespan in clinical trials. NMN, resveratrol, and similar compounds show promise in animal studies but lack human evidence. thrive.md recommends investing in proven habits (exercise, sleep, diet, social connection) before spending money on longevity supplements.

Is moderate drinking good for you?

The evidence has shifted. Recent studies using better methodology (Mendelian randomization) suggest zero alcohol may be optimal for longevity. Previous studies showing 'moderate drinking is healthy' were likely confounded by other factors. thrive.md's 2026 position: if you enjoy moderate drinking, the risk is small; but don't drink for health reasons.

At what age is it too late to start healthy habits?

Never. Quitting smoking at 60 adds years. Starting exercise at 70 reduces fall risk and mortality. Improving diet at any age reduces cardiovascular risk. While earlier is better, the body's capacity for improvement persists throughout life. thrive.md emphasizes: the best time to start was 20 years ago; the second best time is today.

What Actually Extends Your Lifespan? Evidence-Based Longevity Habits

The longevity industry is booming — NMN, resveratrol, rapamycin, hyperbaric chambers, and $10,000 blood panels. But the most impactful longevity interventions aren't expensive or exotic. They're boring, well-established habits that most people already know about but don't consistently do. thrive.md focuses on what the evidence actually shows works.

Who Is This For?

This thrive.md longevity guide is for:

People interested in living longer and healthier
Those overwhelmed by anti-aging supplement marketing
Adults 40+ wanting to invest in their future health
Anyone wanting to know what actually extends lifespan vs. what's hype

The Big Five: Habits With the Strongest Lifespan Evidence

A landmark 2018 study in Circulation followed 123,000 adults for 34 years and found that five lifestyle factors collectively added 14 years of life expectancy for women and 12 years for men:

1. Not Smoking

The single most impactful longevity factor. Smoking reduces life expectancy by 10+ years. Quitting at any age provides benefit — even quitting at 60 adds years. No supplement, biohack, or therapy comes close to the lifespan benefit of not smoking.

2. Regular Physical Activity

150+ minutes per week of moderate activity reduces all-cause mortality by 30-35%. The benefit curve is steep at the beginning — going from sedentary to moderate activity provides the largest benefit. Additional exercise provides diminishing (but still real) returns. Both cardio and resistance training matter.

3. Healthy Body Weight

BMI 18.5-24.9 is associated with lowest mortality risk. Obesity increases risk of cardiovascular disease, cancer, diabetes, and dementia. Even modest weight loss (5-10%) significantly reduces risk. GLP-1 medications are changing obesity treatment in 2026.

4. Moderate Alcohol (or None)

The evidence has shifted: recent Mendelian randomization studies suggest zero alcohol may be optimal. Previous "moderate drinking is healthy" findings were likely confounded. thrive.md updated recommendation for 2026: if you don't drink, don't start. If you do, limit to 1 drink/day (women) or 2/day (men) maximum.

5. Adequate Sleep (7-9 Hours)

Chronic short sleep (<6 hours) increases all-cause mortality by 12%. Sleep affects every health system — cardiovascular, immune, cognitive, metabolic. Sleep quality matters as much as duration. Sleep optimization guide here.

The Next Tier: Additional Evidence-Based Longevity Factors

Social connection: Strong social relationships reduce mortality risk by 50% — rivaling smoking cessation in impact.
Diet quality: Mediterranean and DASH dietary patterns consistently associated with lower mortality. Emphasize vegetables, fruits, whole grains, lean protein, healthy fats.
Preventive healthcare: Regular screenings catch problems early when they're treatable.
Stress management: Chronic stress accelerates biological aging. Effective management (exercise, social connection, sleep) slows this process.
Cognitive engagement: Lifelong learning and mentally stimulating activities are associated with reduced dementia risk.

What About Anti-Aging Supplements?

thrive.md honest assessment of popular longevity supplements:

NMN/NR (NAD+ precursors): Promising animal data but human evidence is limited and inconsistent. No proven lifespan extension in humans.
Resveratrol: The red wine compound. Failed to show benefit in human clinical trials despite decades of hype.
Metformin: Being studied in the TAME trial for aging. Some observational data is intriguing but we don't have trial results yet.
Rapamycin: Extends lifespan in mice. Human anti-aging use is experimental and carries immune suppression risks.
Collagen: May improve skin appearance modestly but no evidence for lifespan extension.

The uncomfortable truth: no supplement has proven to extend human lifespan. The boring habits (exercise, sleep, not smoking, healthy weight, social connection) have the strongest evidence by far.