20 Science-Backed (and Slightly Unconventional) Ways to Live Longer

Looking to add more quality years to your life? Here are some innovative, research-supported strategies that might just keep you around long enough to share in the everlasting memories of your grandchildren’s lives—and perhaps even become the subject of their funniest stories.


1. Embrace Temperature Variability

Modern life has turned us into thermally pampered creatures, floating from climate-controlled homes to heated cars to offices set at a constant 72°F. But our bodies were designed for change, and exposure to temperature extremes can improve metabolic health and resilience.

 Cold exposure activates brown fat, which increases metabolism and insulin sensitivity (*Cell Metabolism*, 2014). Brown fat burns more calories and helps regulate body weight.

 Heat exposure from saunas or hot baths boosts heat shock proteins, which protect cells from stress and help reduce inflammation.

 A JAMA Internal Medicine study (2015) found that frequent sauna use (4-7 times per week) was associated with a 40% lower risk of cardiovascular disease. So, step outside into the cold, try contrast showers, or sweat it out in a sauna—your mitochondria will adapt and thrive.

2. Prioritize Oral Hygiene

Flossing isn’t just about avoiding cavities—it’s an essential habit for heart health and longevity.

 A 2021 meta-analysis in Clinical Oral Investigations found that gum disease is linked to a 20% higher risk of cardiovascular disease.

 A Stroke (2019) study found that people who flossed less than once a week had an increased risk of stroke and atrial fibrillation.

 Why? Oral bacteria can enter the bloodstream, trigger inflammation, and contribute to arterial plaque buildup. So, floss like your life depends on it—because it just might.

3. Incorporate Sauna Sessions

Saunas offer far more than relaxation—they are a powerful tool for cardiovascular, neurological, and metabolic health.

 Frequent sauna use (4-7 times per week) was linked to a 65% lower risk of Alzheimer’s disease (*JAMA Internal Medicine*, 2015).

Men who used sauna 2-3 times a week had a 24% reduction in all cause mortality, and 4-7 sessions per week was associated with a 40% lower risk. Cardiovascular death was reduced by 27% and 50% for the same frequency categories, respectively. (ACC, Feb 2015)

 Saunas mimic moderate exercise, improving circulation, lowering blood pressure, and reducing inflammation.

 Sweating helps detoxify heavy metals, improving kidney function and supporting detoxification.

 If a sauna isn’t available, hot baths can provide somewhat similar benefits but the data is more limited. Just stay hydrated and work up your heat tolerance gradually.

4. Practice Intermittent Fasting

Fasting does more than just promote weight loss—it reboots your metabolism and enhances cellular longevity.

 Fasting triggers autophagy, a process where cells clean out damaged proteins, reduce oxidative stress, and recycle waste.

 A New England Journal of Medicine (2019) review found that intermittent fasting improves insulin sensitivity, reduces inflammation, and lowers the risk of metabolic diseases.

 Some research even suggests that fasting before chemotherapy may protect healthy cells while making cancer cells more vulnerable.

 Even a simple 12-hour overnight fast can promote better metabolic health.

5. Walk in Peace—Without Your Headphones (or Your Phone as a Sidekick)

Many people walk while scrolling their phones or listening to podcasts—but constant brain stimulation can actually hinder cognitive performance.

 Undistracted walks activate the Default Mode Network (DMN), a brain state associated with creativity, problem-solving, and self-reflection (*Nature Reviews Neuroscience*, 2021).

 Overuse of technology overstimulates the brain, leading to higher cortisol and stress hormone levels (*Trends in Cognitive Sciences*, 2019).

 Daydreaming, prayer and meditation activate the DMN, allowing for mental clarity and reducing cognitive overload. Ever had a great idea in the shower? That’s the DMN at work.

 Let your mind wander on your walks—you might just stumble upon your next great idea.

6. Optimize Your Sleep Environment

Better sleep starts with a cool, dark, and distraction-free environment.

 Cooler temperatures (~65°F or 18°C) improve sleep quality (*Current Biology*, 2018).

 Darkness enhances melatonin production, which helps regulate sleep cycles.

 Use blackout curtains, avoid screens before bed, and keep the bedroom cool for deep, restorative sleep.

7. Incorporate High-Intensity Interval Training (HIIT)

Short bursts of high-intensity training deliver powerful health benefits:

 HIIT improves cardiovascular health, VO₂ max, and fat loss (*Mayo Clinic Proceedings*, 2022).

 The Norwegian 4x4 protocol (4-minute intense bursts, 4-minute recovery) is one of the most effective training methods for longevity.

Even just one or two HIIT sessions per week can significantly boost metabolic function and muscle efficiency.

8. Seek Morning Sunlight

Morning sunlight is essential for circadian rhythm regulation and mental health.

 Sunlight triggers serotonin production, which later converts to melatonin, improving sleep.

 Exposure to UV light helps regulate Vitamin D levels, supporting bone health and immunity.

 Spending 10–20 minutes outside in the early morning when the UV index is lower—without sunglasses—can help set your body clock and improve energy levels. This habit helps to reset the circadian rhythm, optimizes metabolism and helps to lower blood pressure. It may also improve insulin sensitivity.

9. Strengthen Your Handgrip

Handgrip strength is a surprisingly accurate predictor of overall health and longevity.

 A Lancet (2015) study found that weak grip strength was a stronger predictor of cardiovascular mortality than high blood pressure.

 A JAMA Neurology (2023) study linked stronger handgrips to slower cognitive decline.

 Using an isometric handgrip tool for a few minutes daily can even lower blood pressure over 20 weeks (*Hypertension*, 2018).

10. Reduce Chemical Exposure on Your Skin

Many everyday skincare products contain endocrine-disrupting chemicals that may interfere with hormone balance and metabolic health.

 Parabens, phthalates, and oxybenzone (found in sunscreens, lotions, and cosmetics) have been linked to hormonal imbalances and increased cancer risk (*Environmental Health Perspectives*, 2021).

 A JAMA Network Open (2023) study found traces of benzophenones (from sunscreen) in human blood, raising concerns about long-term exposure.

 If you wouldn’t eat it, think twice before putting it on your skin. Look for natural, fragrance-free products with minimal ingredients.

11. Use Stainless Steel Instead of Plastic for Beverages

Microplastics have now been detected in human blood, lungs, and even brain tissue, raising concerns about their long-term effects (*Science*, 2022).

 Plastics leach harmful chemicals like bisphenol A (BPA) and phthalates, which are known endocrine disruptors.

 Exposure to these compounds has been linked to obesity, diabetes, and reproductive issues.

 Switching to stainless steel or glass containers can reduce your exposure to these harmful substances.

12. Try Grounding (Walking Barefoot on Natural Surfaces)

The concept of 'grounding' (direct skin contact with the Earth) is gaining traction for its potential anti-inflammatory benefits.

 Walking barefoot on grass or sand may help reduce cortisol and improve sleep quality (*Journal of Inflammation Research*, 2015). It may also reduce inflammation.

 Earthing techniques have been linked to improved circulation and reduced muscle soreness (*Alternative Therapies in Health and Medicine*, 2020).

 Next time you’re outside, kick off your shoes and reconnect with nature—it’s free therapy.

13. Eat Organic and Support Regenerative Farming

Organic food isn’t just about avoiding pesticides—it’s about nutrient density and environmental sustainability.

 A British Journal of Nutrition (2014) study found that organic produce contains up to 60% more antioxidants than conventionally grown crops.

 Pesticides like glyphosate have been linked to hormone disruption and microbiome damage.

 Regenerative farming methods restore soil fertility, increase biodiversity, and produce healthier food, potentially making organic more affordable in the long run.

14. Limit Screen Time (Especially Before Bed)

Excessive screen time isn’t just bad for posture—it can impair sleep, mental health, and cognitive function.

 Blue light from screens suppresses melatonin production, leading to sleep disturbances (*Proceedings of the National Academy of Sciences*, 2015).

 High screen time is linked to reduced gray matter in the brain, impacting memory and attention (*JAMA Neurology*, 2023).

 Use blue light blockers, limit late-night scrolling, and set device-free hours to protect your brain.

15. Reduce Alcohol and Cannabis Consumption

While moderate alcohol consumption was once thought to be heart-healthy, recent studies debunk that myth.

 A Nature Communications (2022) study found that even small amounts of alcohol contribute to brain shrinkage.

 Chronic cannabis use has been linked to memory impairment and increased schizophrenia risk in younger men (*Lancet Psychiatry*, 2020).

 If you drink, keep it to occasional, low doses—and don’t assume cannabis is harmless just because it’s natural.

16. Enjoy Caffeine in Moderation

Coffee lovers, rejoice—caffeine is a powerful cognitive enhancer when used wisely.

 Caffeine improves reaction time, mood, and alertness (*Journal of Applied Physiology*, 2019).

 Regular coffee consumption is associated with a lower risk of Parkinson’s and Alzheimer’s disease (*Frontiers in Aging Neuroscience*, 2020).

 Just don’t overdo it—excessive caffeine can disrupt sleep and increase cortisol levels.

17. Avoid Long-Term Sleeping Pill Use

Sleeping pills may seem like an easy fix, but they can be harmful when used long-term.

 Most sleep medications lose effectiveness after just 3–5 nights, as the body adapts (*Journal of Clinical Sleep Medicine*, 2020).

 A Alzheimer’s & Dementia (2019) study linked long-term sedative use to a higher risk of dementia. 

Instead, focus on natural sleep aids, such as magnesium, melatonin, and cognitive behavioral therapy for insomnia (CBT-I).

18. Improve Balance with Daily Exercises

Balance training isn’t just for athletes—it’s a key predictor of longevity.

 A British Journal of Sports Medicine (2022) study found that people who couldn’t balance on one leg for 10 seconds were twice as likely to die within the next decade.

 Tai chi, yoga, and simple balance exercises improve coordination and reduce fall risk.

 Try balancing on one leg while brushing your teeth—a simple but effective habit.

19. Explore Red Light Therapy

Red light therapy is an emerging biohack with promising effects on mitochondria, inflammation, and recovery.

 Red light enhances ATP (energy) production in cells, supporting muscle recovery and skin health (*Journal of Photochemistry & Photobiology*, 2020).

 Studies suggest red light therapy may slow neurodegeneration and support cognitive function (*Aging & Disease*, 2021).

 NASA even uses red light therapy for astronaut recovery—if it’s good enough for space, it’s good enough for us.

20. Maintain Strong Social Connections

One of the most overlooked longevity secrets? Human connection.

 Social isolation is linked to a 50% higher risk of premature death (*PLOS Medicine*, 2021). 

Frequent social interactions lower stress, improve brain function, and reduce dementia risk.

 Prioritize relationships—call a friend, join a club, or simply chat with your neighbor. Your health depends on it.

Final Thoughts: The Road to a Longer, Better Life

It has been long said that longevity is not about simply adding years to your life—rather, it is adding life to your years. What’s the point of sticking around if you’re just going to be too tired, too sick, or too grumpy to enjoy it?

Sure, some of these tips might require a little effort—like balancing on one leg while brushing your teeth without face-planting into the sink or trading in your plastic water bottle for a stainless steel one that doubles as a personal weapon if dropped on your foot. But the science-backed rewards are undeniable.

Adopting even a handful of these habits can help you stay sharp, energetic, and healthy well into your later years. Imagine being the grandparent who can still hike, dance at weddings, and have meaningful conversations— Instead of the one whose biggest adventure is trying to remember why they walked into the kitchen in the first place.

More importantly, you’re investing in a future where your body works for you—not against you. Your heart will keep pumping efficiently, your brain will stay quick-witted, and your muscles won’t stage a rebellion every time you bend down to pick something up.

And hey, if none of these options work, at least you’ll have a fantastic excuse for walking barefoot in the park, taking sauna sessions like a Scandinavian warrior, and telling your friends that your newfound caffeine addiction is part of a well-researched longevity protocol.

Remember: longevity isn’t about perfection. It’s about consistency, smart choices, and a little humor along the way. So, pick a few of these strategies and start now—because the best time to plant the tree of longevity was 20 years ago… but the second-best time is today.

Here’s to living longer, stronger, and with enough energy to keep surprising your family with how much life you’ve still got left in you. Enjoy the ride!