This one’s for the biohackers looking to live forever.

We love cold plunges and supplements as much as you do, but the cheat codes to longevity aren’t found in the latest fads. They’re super f*cking simple—a return to timeless principles and practices.

Don’t just take our word for it—Dr. Myles Spar is breaking it all down at EVRYMAN Live next week.

If you can’t wait, we’ve done the hard work for you by compiling the science and research about longevity. Here are four insights:

1. Your lifespan is (partially) predetermined. A frequently cited Danish study from the 1990s found that around 25% of our lifespan is predetermined by our genes. The remaining 75% can be influenced by lifestyle choices.

2. The better your relationships, the longer you will live. Social connections have been found to help people live longer and healthier lives. Being socially disconnected, for example, is associated with higher risk of illnesses, including heart disease, stroke, anxiety, depression, and dementia.

3. The best predictor of how long you will live is your physical activity. A longitudinal study of 3,600 people between the ages of 50 and 80 found that physical activity was the best predictor for how long someone would live. In other words, “how much and how vigorously you move are more important than how old you are as a predictor of the years you’ve got left.” 

4. Don’t overthink it. For all the supplements, biohacks, and longevity coaching, the best ways to improve your longevity are surprisingly simple. A study of more than 350,000 people who were predisposed to an early death found that exercise and other healthy habits reduced the chance of early death by up to 62%. Another eight-year study of 700,000 U.S. veterans found that people who slept at least seven hours a night lived 18% longer.

But fixating only on lifespan and longevity risks missing everything that happens in between: the actual living of a life. Like an obsession on the ends over the means, longevity can’t be the only goal. Focus on maximizing your potential every day, and the odds are you will live a long time.

As Dr. Myles Spar will share in an EVRYMAN Live next week on February 19th, aligning our physical, mental, and emotional health unlocks our human potential for optimal performance.

Insights

Questions to Ask to Avoid Falling in Love With the Wrong Person. According to researchers at University College London, “feelings of love lead to a suppression of activity in the areas of the brain controlling critical thought.” So how do you ensure love doesn’t make you blind? According to relationship expert Dr. John Van Epp, there are five areas you should know about someone before making romantic commitments. Art of Manliness (8 minutes)

A Survivor’s Guide to Ultra-Processed Foods. Ulta-processed foods are cheap and convenient but also wrecking your health. Here’s how to spot them, what they’re doing to your body, and the smartest ways to cut back. Inside Hook (13 minutes)

The Guide to Men’s Poop. Your feces can tell you a lot about your health and what your body needs. This article outlines how to optimize your poop for maximum health and how to spot issues before they become problems. Ask Men (9 minutes)

New Research on Men, Women, and Social Connections. New findings from Pew Research found that roughly equal shares of U.S. men and women say they’re often lonely, but women are more likely than men to tap into a broader array of resources when needing support. Pew Research (18 minutes)

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