What does healthy aging really look like? It’s more than avoiding illness or chasing youth—it’s about optimizing vitality, strength, and joy at every stage of life.
We asked top experts in functional medicine, nutrition, fitness, and wellness to share their most impactful, practical tips for aging well. The result? A curated collection of bite-sized, science-backed insights you can start applying today.
Whether you’re a health coach, wellness enthusiast, or just thinking about your future self, these tips will help you support your body, mind, and spirit for the long haul.
Scroll through the categories below—from fitness and nutrition to hormone health and mindset—and find the strategies that resonate with your personal path to longevity.
Fitness
1. Strength training is non-negotiable.
“Muscle is the organ of longevity. Resistance training helps preserve strength, function, and metabolic health as we age.”
Dr. Gabrielle Lyon
2. Retain muscle mass through resistance.
“Focus on strength training to maintain muscle mass and functional independence.”
Dr. Sandra Scheinbaum
3. Lower body strength is key.
“Leg strength is the top physical attribute linked to longevity. Measure it regularly and adjust your training accordingly.”
Debra Atkinson
4. Use “exercise snacks” to boost longevity.
“Short bursts of activity—1–2 minutes after meals—can reduce mortality risk by up to 50%. It’s a powerful way to eliminate the ‘no time to exercise’ excuse.”
JJ Virgin
5. Lift heavy within your capacity.
“Train with the heaviest weight you can manage in your safe range of motion. Building strength grows both muscle and mental resilience.”
Dr. Stephanie Estima
6. Build adaptability through strength.
“Training to build muscle protects against injury and enhances stamina, mobility, and long-term independence.”
Dr. Tyna Moore
7. Move and strengthen your body daily.
“Regular physical activity—including strength training, cardio, and flexibility—preserves muscle and joint health, reduces inflammation, and enhances mental clarity.”
Dr. Jill Carnahan
Nutrition
8. Prioritize high-quality protein.
“Focus on protein sources with a high concentration of essential amino acids and minimal calories to preserve muscle mass and minimize fat gain.”
Angelo Keely
9. Limit or eliminate alcohol.
“Alcohol—even in small amounts—can reduce brain matter and increase dementia risk. Replace it with omega-3 rich foods to support brain health.”
Dr. Brooke Scheller
10. Avoid seed oils that promote oxidative stress.
“Steer clear of the “Hateful Eight” oils: corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed.”
Dr. Cate Shanahan
11. Follow the Four Pillars of Deep Nutrition.
“Support your cells with fresh foods, fermented and sprouted items, meat on the bone, and organ meats.”
Dr. Cate Shanahan
12. Ditch sugar and train your mindset.
“Quitting sugar starts with mental strength. Cultivate a resilient mindset to overcome food addiction.”
Laura Eiman
13. Tune into digestion regularly.
“Optimal digestion is the foundation of healthy aging. Assess your gut health often and respond to its signals.”
Ashley Koff, RD
14. Make fiber your daily ally.
“Aim for at least 35 grams of fiber per day from vegetables, fruits, legumes, and whole grains to nurture your microbiome.”
Samantha Harris
15. Eat without overthinking.
“Nourish your body with a variety of whole foods. Avoid extremes and eat simply—like your grandparents did.”
Dr. Tyna Moore
16. Include antioxidants in every meal.
“Add berries, dark chocolate, or walnuts to protect cells from damage and enhance energy production.”
Dr. Adeel Khan
17. Meet protein needs consistently.
“Consume at least 1g of protein per pound of ideal body weight, spread across meals, to prevent muscle loss.”
Dr. Gabrielle Lyon
18. Nourish your body with intentional nutrition.
“Prioritize an anti-inflammatory, nutrient-dense diet to support cellular repair and detoxification. Whole foods, healthy fats, lean proteins, and phytonutrient-rich vegetables fuel longevity and vitality.”
Dr. Jill Carnahan
Mental Health & Wellness
19. Adopt a mindset of joy and abundance.
“When you’re at peace with yourself, everything becomes easier—including making healthy decisions and fostering connection.”
Nathalie Niddam
20. Train your mind, not just your body.
“A strong mindset powers a strong body. Staying engaged, setting standards, and building resilience are all essential to aging well.”
Dr. Gabrielle Lyon
21. Foster emotional well-being and stress resilience.
“Mindfulness, meditation, and spiritual practices can help protect against telomere shortening and oxidative stress. Cultivating joy is just as vital as physical health.”
Dr. Jill Carnahan
22. Practice deep listening.
“Connection is one of the most powerful anti-aging tools. Truly listening builds empathy, engagement, and emotional health.”
Jonny Bowden
Longevity Science
23. Track the right metrics.
“Use continuous health tracking to monitor your progress and stay on course.”
Boris Berjan
24. Support the whole person.
“Your longevity depends on lifestyle pillars: sleep, personalized nutrition, mindset, exercise, and brain health.”
Dr. Beth McDougall
25. Boost mitochondrial health.
“Support energy production and cell repair by enhancing mitochondrial function with tools like antioxidants, NAD+ boosters, and peptides.”
Dr. Adeel Khan
26. Start with adrenal support.
“Balanced adrenals help smooth hormonal transitions. Adaptogens like maca can reduce stress and support hormone health.”
Dr. Anna Cabeca
27. Master the basics.
“Prioritize sleep, quality nutrition, regular movement, and meaningful social connection. These are your longevity foundation.”
Kayla Barnes-Lentz
28. Measure skeletal muscle and fat—not just weight.
“These are the metrics that truly matter for aging well. Ditch the ‘dumb’ scale.”
Debra Atkinson
29. Support mitochondrial and cellular resilience.
“Maintain hormonal balance, mitochondrial health, and detox pathways with restorative sleep, targeted nutrients, intermittent fasting, and sauna therapy.”
Dr. Jill Carnahan
Lifestyle & Hormones
30. Avoid toxins in personal care.
“What you put on your body matters. Choose clean skincare to reduce your toxic load and support long-term health.”
Samantha Harris
31. Advocate for comprehensive hormone testing.
“Standard labs often miss key imbalances. Push for detailed panels to optimize midlife health.”
Cynthia Thurlow
32. Keep hormones in balance.
“Hormonal health affects memory, muscle, bone density, sexual function, and vitality. Pursuing comprehensive, balanced hormone support is crucial.”
Dr. Beth McDougall
33. Embrace your feminine side.
“Slow down, connect, and release oxytocin with practices like eye-gazing, nature time, and mindful cooking.”
Aumatma Simmons
34. Redefine aging for yourself.
“Don’t buy into societal norms about age. Your value and vitality are defined by you—not your birthdate.”
Laura Eiman
35. Support the body—don’t overcorrect it.
“Symptoms are often adaptations, not dysfunctions. Trust your body’s wisdom and avoid micromanaging every number.”
Dr. Alan Christianson
36. Touch, sleep, and epinutrients matter.
“Cuddling, mindfulness, and foods that influence gene expression all support biological youth.”
Dr. Kara Fitzgerald
37. Prioritize restorative sleep and skin health.
“Sleep supports anti-aging by aligning with your circadian rhythm. Pair it with internal and external skin nourishment for a youthful glow.”
Dr. Jill Carnahan
The path to longevity isn’t paved with perfection—it’s built on consistent, sustainable habits that support your whole self. These expert tips are more than just advice; they’re stepping stones toward a vibrant, fulfilling future.
As a health coach or wellness advocate, you have the power to not only apply these practices to your own life but also to guide others on their aging journey with clarity and confidence.
Keep exploring. Keep learning. And most importantly, keep choosing habits that honor your body, nourish your mind, and align with your values—at every age.
