A new documentary about Bryan Johnson, a multimillionaire tech entrepreneur, has sparked debates around extreme longevity regimens. Johnson’s “Project Blueprint,” which involves taking 100+ pills daily, following a strict diet, and using advanced technology, is aimed at living until 150. However, this isn’t a feasible option for everyone. Fortunately, several easy and affordable lifestyle changes can promote longevity and healthier living. Here are five simple strategies for improving your well-being in 2025.
1. Stand Up More, Sit Less
One of the simplest and most effective ways to combat the negative effects of aging is to reduce the amount of time spent sitting. Research indicates that millennials, who tend to sit for long periods—often over eight hours a day—are aging faster due to their sedentary habits. A study in 2016 revealed that excessive sitting contributes to approximately 433,000 extra deaths each year globally. A simple fix is to switch to a standing desk. Many employers are willing to provide one if requested. While standing might take some getting used to, it’s a small change that can improve your health over time. To add comfort, consider investing in cushioned shoes or insoles.
2. Ditch the Junk Food
Studies show that ultraprocessed foods (UPF) accelerate the aging process. A study conducted in Italy found that people whose diets are high in UPF tend to age faster. Foods such as cookies, soda, frozen pizzas, and packaged meats can negatively affect your health, regardless of their nutritional content. Replacing these unhealthy options with whole, unprocessed foods can help slow the aging process. Incorporating more fruits, vegetables, whole grains, and healthy fats, such as olive oil, will improve overall health and may prevent age-related diseases.
3. Reduce Calorie Intake for Longevity
Reducing your daily calorie intake can have significant health benefits. A study published two years ago revealed that cutting calories by 25% could extend your life and improve your overall health, making it as effective as quitting smoking. Unfortunately, society is moving in the opposite direction, with obesity becoming a growing problem. Adopting healthier eating habits—such as consuming fewer processed foods and more fresh produce—can naturally lower calorie intake. By making small adjustments to your diet, such as choosing healthier snacks and meals, you will find yourself consuming fewer calories without sacrificing taste or satisfaction.
4. Switch to Healthier, Whole Foods
Simply eliminating junk food from your diet is not enough—you must replace it with healthier options. According to Diana Guevara, a dietitian, it’s essential to eat a variety of nutritious foods, including fruits, vegetables, whole grains, and lean proteins. The Mediterranean diet, which focuses on these types of foods, has been linked to improved longevity and overall health. In addition to broccoli, olive oil, and whole grains, adding foods like fish, apples, spinach, and tea can provide the necessary nutrients for healthy aging.
5. Choose a Walkable Neighborhood
Even if you’re not interested in going to the gym or doing intense workouts, simply walking more can make a difference. Moving to a walkable neighborhood where you can easily walk to local shops, cafes, or parks encourages regular physical activity. Walking is a simple yet effective way to stay active and improve cardiovascular health. Urban areas that prioritize walkability help build strong social connections and reduce isolation, which can contribute to a longer, healthier life.
Healthy Aging Tips: Conclusion
While Bryan Johnson’s extreme regimen may not be accessible for everyone, adopting these five healthy aging tips can have a significant impact on your well-being in 2025. By incorporating small changes—like standing more, cutting back on junk food, and walking more—you can live a longer, healthier life. Healthy aging doesn’t require extreme measures, just consistent, thoughtful choices that support your body and mind.s within reach.
