1. Prioritize Sleep Quality Over Screen Time Before Bed
There's no denying that it's extremely tempting to scroll on your phone in bed. But when you succumb to this habit, you sacrifice deep, restorative sleep. Dr. Chen says this tradeoff could make a bigger difference than you realize. "Sleep is literally the number one thing individuals can do for longevity," he emphasizes. While we sleep, our brains activate the glymphatic system—a cellular waste removal process that clears out harmful toxins and proteins. Making restful sleep a priority could reduce the risk of Alzheimer’s and other age-related cognitive decline.
"Poor sleep accelerates every hallmark of aging, from cellular damage to immune dysfunction," Dr. Chen warns. On the flip side, prioritizing 7–9 hours of quality sleep supports DNA repair, hormone regulation, and cellular regeneration. He even treats his own sleep routine like a workout because "the longevity benefits are that significant."
2. Replace Sedentary Time With Daily Movement
We all have our lazy moments, and, as we emphasized above, rest is crucial. But so is exercise—so don't be a couch potato! It could take years off your life. "Building and maintaining muscle mass is one of the best indicators of overall health and longevity," Dr. Chen says. Regular movement—whether it's a 15-minute walk to strength training—improves intercellular communication, reduces inflammation, and supports mitochondria, the "powerhouses" of our cells.
As Dr. Chen puts it, "Movement is medicine at the cellular level." Every pound of muscle maintained after age 40 is linked to stronger metabolic health, better bone density, and greater independence as we age. In other words, consistent daily activity can literally add years of vitality to your life.
3. Shift From Processed Foods to Anti-Inflammatory Nutrition
It's no secret that your diet is one of the most important factors in your health. The foods you choose to nourish your body with have a direct effect on how our bodies age, and Dr. Chen emphasizes that nutrition is one of the most overlooked longevity tools. “Food is medicine, and chronic inflammation accelerates every aging process in your body,” he explains. Reaching for whole foods, antioxidants, and healthy fats not only protect against DNA damage but also fuel your body’s natural repair and regeneration systems.
By cutting back on processed foods and sugar while increasing nutrient-dense meals, you help reduce inflammation and protect your cells. "Nutritional interventions can literally slow cellular aging by supporting your body’s natural longevity pathways," Dr. Chen notes.
The Bottom Line
So, there you have it: Longevity doesn’t have to be complicated. By making small, intentional swaps like more sleep, more movement, and anti-inflammatory nutrition, you can address the root causes of aging at the cellular level. As Dr. Chen says, these aren’t just healthy lifestyle tweaks: "They’re longevity interventions that work at the cellular level." And when done consistently, they may add up to an extra decade of life.