The dream of living a long, healthy life isn’t just about adding years—it’s about adding good years. We all want not just longevity but “healthspan”—those quality years where we remain active, sharp, and disease-free.

Living to 100 years in perfect health is my personal aspirational goal. It’s what gets me excited about the research and lifestyle choices I’m about to share with you.

While reaching 100 in perfect health might sound like a tall order, research shows it’s not just luck of the draw. Scientists who study centenarians (folks who’ve hit the big 1-0-0) have identified patterns that significantly boost your odds of joining this exclusive club.

Here’s what experts says about how to potentially reach that century mark with your health intact.

10 Expert-Backed Keys to Unlocking a Century of Health

How To Live to 100 years old infographic

1. Eat for Longevity

The evidence is crystal clear – what you put on your plate affects how long you’ll stick around. Research consistently shows that plant-rich diets are associated with longer lifespans and reduced disease risk.

According to Dr. Valter Longo, director of the Longevity Institute at USC, “The optimal diet for longevity mimics aspects of fasting while providing nutrients.” His ProLon diet includes plant-based foods high in unsaturated fats and low in proteins, especially animal proteins.

Blue Zone researchers (who study areas with the highest concentration of centenarians) found that most long-lived populations follow diets that are about 95% plant-based. They eat beans, greens, whole grains, nuts, and only occasional small portions of meat.

But what about the carnivore diet some influencers “push”? While some short-term benefits might exist, Dr. Frank Hu of Harvard T.H. Chan School of Public Health notes, “The lack of fiber and prebiotics in an all-meat diet can negatively impact gut microbiome diversity,” which is linked to shorter lifespans and increased disease risk.

The best approach? Fill your plate with:

Colorful veggies and fruits (antioxidant powerhouses)
Beans and legumes (protein without the downsides of excessive meat)
Nuts and seeds (for healthy fats)
Whole grains or pseudo cereals like buckwheat (skip the processed stuff)
Fatty fish like salmon and sardines (for those omega-3s)

And seriously, nix the ultra-processed foods. A 2024 study found that each 10% increase in ultra-processed food consumption was associated with a 7% increase in risk of all-cause mortality.

These fake foods mess with your gut microbiome, trigger inflammation, and contain additives with unknown long-term effects.

“But doesn’t everything cause cancer these days?”

Not really. The strongest evidence points to a pattern of eating, not specific superfoods. Consistency trumps perfection here.

2. Move Every Day

Want to hit 100? Get moving—but not necessarily in the way you might think.

Dr. Luigi Ferrucci, Scientific Director of the National Institute on Aging, explains: “Regular physical activity remains one of the strongest predictors of longevity and compression of disability in later life.” The evidence suggests that even moderate exercise reduces mortality risk by 30-40%.

The science backs a mix of:

Aerobic exercise (gets your heart pumping)
Strength training (keeps muscle mass you’d otherwise lose)
Flexibility work (prevents injuries)
Balance training (critical as you age)

But here’s the kicker—it’s not just about formal exercise. Dr. James Levine, who coined the term NEAT (Non-Exercise Activity Thermogenesis), found that “the amount of casual movement you do throughout your day—standing, walking, even fidgeting—may be more important for longevity than dedicated workout sessions.”

Although I own a car, I try to walk everywhere I can go to. Plus, I take the stairs not the elevator. Plus, I see the fact of grabbing my 1-year-old son from the floor as a challenge rather than a chore.

What’s the minimum effective dose? The CDC recommends 150 minutes of moderate activity weekly, plus strength training twice weekly. But honestly, any movement beats none.

Learn more about exercise and longevity

3. Prioritize Deep Sleep

Sleep isn’t just downtime – it’s when your body repairs itself at the cellular level.

According to Dr. Matthew Walker, neuroscientist and sleep expert, “Sleep is the single most effective thing we can do to reset our brain and body health each day.” Research shows that consistently sleeping less than 6 hours per night increases mortality risk by 13%.

During deep sleep, your body:

Clears toxic waste from your brain (including proteins linked to Alzheimer’s)
Releases growth hormone for tissue repair
Regulates metabolism and appetite hormones
Strengthens immune function

The sweet spot? 7-9 hours of quality sleep. Quality beats quantity – and that means:

A cool (65-68°F), dark, quiet room
Consistent sleep and wake times
No screens 1-2 hours before bed (blue light messes with melatonin)
Limited caffeine after noon and alcohol before bed

(Ed. note: While individual sleep needs vary slightly, research consistently shows cognitive decline with chronic sleep under 6 hours, regardless of how “fine” people claim to feel.)

4. Manage Stress

Chronic stress isn’t just unpleasant – it’s literally killing you faster.

Dr. Robert Sapolsky, Stanford neurobiologist and stress researcher, explains: “Chronic stress damages your telomeres—the protective caps on your chromosomes that predict longevity.” Research shows that prolonged stress exposure accelerates cellular aging by 9-17 years.

When stress becomes your default state, it:

Increases inflammation (root of most age-related diseases)
Raises cortisol (which damages tissues over time)
Weakens immune function
Disrupts sleep quality

The good news? Stress management techniques work. Research published in JAMA Internal Medicine found that mindfulness meditation programs showed moderate evidence of improved anxiety, depression, and pain.

What works best?

Daily mindfulness practice (even 10 minutes counts)
Time in nature (proven to lower cortisol)
Regular exercise (burns stress hormones)
Deep breathing techniques (activates your parasympathetic system)

Some supplements may help too. Adaptogens like ashwagandha have been shown to significantly reduce cortisol levels and perceived stress.

This study found that participants taking ashwagandha extract experienced a 44% reduction in perceived stress scores compared to just 5.5% in the placebo group.

One of the best Ashwagandha supplements comes from our partner Daily Nutra – one of the most ethical supplement companies in the world. You can shop directly on their website (ships worldwide) and use this Daily Nutra discount code (FDN25) to get 25% OFF on your entire order.

5. Build Strong Relationships

Got strong friendships? You might just live longer because of them.

Dr. Julianne Holt-Lunstad‘s research found that social isolation increases mortality risk by 29% – comparable to smoking 15 cigarettes daily. Conversely, strong social ties showed a 50% increased likelihood of survival.

The data is straight-up shocking – loneliness is as dangerous as obesity or heavy smoking.

Why do relationships keep us alive longer?

They buffer against stress (lowering inflammation)
Give us purpose and meaning
Encourage healthier behaviors
Provide practical support during illness

Centenarians in Blue Zones maintain strong community connections throughout life. They prioritize family, maintain lifelong friendships, and often remain socially engaged through religious or community groups.

The prescription? Make connecting with others as non-negotiable as exercise:

Schedule regular friend and family time
Join groups based on interests
Volunteer (helps others while helping yourself)
Prioritize quality over quantity in relationships

6. Find Your Purpose

Wanna hit 100? Have a reason to get out of bed every morning.

Research from Rush University Medical Center found that people with a high sense of purpose were about 2.4 times less likely to develop Alzheimer’s disease than those with a low sense of purpose.

The Japanese concept of “ikigai” – your reason for being – has been linked to longer lifespans in Okinawa, where many residents remain active into their 90s and beyond. [1]

Personally, I’m a strong believer in finding your why and purpose in life.

Having purpose:

Reduces stress hormones
Strengthens immune function
Motivates healthier choices
Creates resilience during challenges

How to find it?

Identify what absorbs you completely (flow states)
Consider what you’d do if money weren’t an issue
Ask what problems you feel drawn to solve
Look for ways to contribute your unique skills

Purpose doesn’t have to be grand – it can be family, creative work, community service, or any meaningful contribution.

7. Keep a Growth Mindset

Your brain needs exercise just as much as your body to reach 100 healthy years.

Dr. Carol Dweck’s research on mindset shows that people who believe abilities can be developed (growth mindset) versus fixed traits (fixed mindset) achieve more throughout life and show greater resilience. Studies also show that optimistic people live 11-15% longer and have 50-70% greater odds of reaching 85+ years.

The evidence suggests keeping your brain active:

Creates cognitive reserve (extra brain capacity that protects against dementia)
Maintains neural connections
Generates new brain cells even in old age
Provides resilience against age-related changes

Brain-boosting habits of centenarians:

Learning new skills (especially complex ones like languages or instruments)
Regular reading and discussion
Puzzles and games that challenge memory and reasoning
Maintaining curiosity and openness to new experiences

Optimism matters too – it’s not just positive thinking but a practical approach to challenges that sees setbacks as temporary and specific rather than permanent and pervasive. [2]

8. Don’t Smoke

Some advice doesn’t need fancy packaging – this is one of those cases.

The evidence is overwhelming: smoking reduces lifespan by 10+ years on average. A study in the New England Journal of Medicine found that people who quit smoking before age 40 reduced their risk of smoking-related death by about 90%.

Beyond smoking, other key health detractors to minimize:

Excessive alcohol (stick to 1 drink daily for women, 2 for men – max)
Air pollution (HEPA filters help indoors; check air quality for outdoor activities)
Excessive sun exposure (yes to vitamin D, no to sunburns)
Toxic household products (choose natural alternatives when possible)

The good news? Your body has amazing regenerative capacity. Within just 24 hours of quitting smoking, your risk of heart attack begins to decrease. After 10 years smoke-free, your lung cancer risk drops to half that of a current smoker.

What happens to your body when you quit smoking

9. Understand Your Genes (But Not Being Defined By It)

Got centenarians in your family tree? Lucky you – but don’t think genetics determines everything.

Research from the Danish Twin Registry suggests only about 20-30% of longevity is determined by genetics. The remaining 70-80% depends on environmental factors and lifestyle choices.

Epigenetics – how behaviors and environment influence gene expression – explains how identical twins often have vastly different health outcomes despite identical DNA.

Even with “bad” genes, you can:

Trigger positive gene expression through diet, exercise, stress management
Get personalized insights through genetic testing
Work with healthcare providers on preventative approaches for genetic risks
Focus on the lifestyle factors that modify genetic expression

No matter what genes you inherited, the habits in this article and your personal choices will help maximize your genetic potential.

10. Use “Smart” Supplements

Before we dive into this point let me tell you clear that supplements don’t replace healthy basics, but some show promise as add-ons.

According to research, certain supplements have shown evidence for potential lifespan extension. For example, a meta-analysis of 18 randomized clinical trials found that Vitamin D supplementation was associated with a 11% reduction in mortality in older adults.

Science-backed supplements for healthy aging:

Vitamin D3 (most people are deficient; supports immune function and bone health)
Omega-3 fatty acids (reduce inflammation and support brain health)
Magnesium (involved in 300+ biochemical processes; often deficient)
CoQ10 (declines with age; supports cellular energy production)
NMN/NR (precursors to NAD+, which declines with age and is critical for cellular repair)

Emerging research on spermidine, a compound that activates autophagy (cellular cleanup), shows promise for extending lifespan. A 2018 study published in Nature Medicine found that higher dietary spermidine intake was associated with lower mortality risk and increased longevity in humans.

But remember – quality matters. Many supplements don’t contain what they claim or include fillers and contaminants.

If you are looking for an all-round longevity supplement, I suggest checking AEON by Perpetua Life – another partner of us. I personally take it daily and it’s on of the best choices I’ve made.

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The Century Club: Your Invitation Awaits

Living to 100 in perfect health isn’t guaranteed, but the science is clear—the choices you make daily stack the odds in your favor.

The beauty? These aren’t complex medical interventions. They’re accessible habits that improve quality of life regardless of how many years you ultimately get.

Start where you are. Pick one area to focus on. Small, consistent changes compound over decades—that’s how centenarians are made, one day at a time.

Your vibrant century begins with the next choice you make. What will it be?

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How to Live 100 Years in Perfect Health According To Experts
Forget wishful thinking – we're diving into the science-backed strategies and real-world habits that could unlock your vibrant century.