“Longevity” is having a moment. Authors, podcasters, influencers, and seemingly the entire health club industry are promoting longevity hacks and investing in longevity protocols.
We’re increasingly concerned with both how long we live (lifespan) and how well we live (healthspan). This is a good thing.
For the first time, the Health & Fitness Association’s Global Report, which includes data from 27,000 fitness facilities worldwide, shows consumers are prioritizing health outcomes and longevity over weight loss and appearance—the goals that have dominated for decades.
We want to live longer and live healthier. But most people aren’t always going about it wisely.
A review of the scientific literature reveals a troubling disconnect: many practices marketed as longevity interventions have little or no evidence that they extend lifespan or improve healthspan.
What makes this even more confusing is that many of these recommendations come from well-intentioned people (I’m making a charitable assumption), including individuals with advanced degrees. My observation is that many people are interested in longevity—and interested in profiting from it—but few are true experts in the science of aging well.
Here are five practices marketed for longevity that have little evidence supporting their ability to extend lifespan or healthspan. Put them on your “stop doing” list if you’re doing them specifically for longevity. To be clear, you can continue these practices. Just don’t assume you’re extending your life by doing so.
Cold plunges
Intermittent fasting
Walking with a weighted vest
Red-light therapy
Collagen supplements
So, what should we focus on?
The authors of a recent meta-analysis, Evidence-Based Pathways to Healthy Aging: A Systematic Review and Meta-analysis of Lifestyle Interventions for Longevity and Well-Being, provide a useful overview of evidence-based approaches to healthy aging.
Their key takeaways include:
Perform regular resistance and aerobic exercise (walking with a weighted vest does not count as resistance training).
Eat a high-quality diet with adequate protein.
Prioritize sleep. Aim for seven to eight hours per night.
Maintain strong social connections. Invest in friendships, peer groups, and community activities.
Avoid harmful behaviors, especially smoking.
Stay on top of preventive healthcare. Monitor and appropriately manage risk factors such as high blood pressure, elevated cholesterol, and diabetes.
Take-home message: We should focus less on fashionable hacks for longevity and more on the fundamentals supported by scientific evidence.
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