NEWYou can now listen to Fox News articles!
As scientists increasingly study how daily habits can influence health and aging, a longevity doctor says the keys to a longer, healthier life don’t require expensive supplements, elaborate biohacks or cutting-edge treatments.
Dr. Michael Hall, a longevity physician in Miami Beach and author of the new book “Infinite Youth,” has identified what he calls the “10 Commandments of Longevity,” which he says can help people extend their healthiest years.
Hall said the principles were shaped by nearly two decades of longevity medicine and observing health and aging in cultures around the world.
LONGEVITY DOCTOR REVEALS WHAT MATTERS MOST TO AGING WELL, BEYOND COST BIOHACKS
“These are core elements that are not peptides, they are not NAD,” Hall told Fox News Digital. “It’s not that you have to buy something fancy on Amazon.” Instead, he said, “you start with the basics and maintain them consistently.”
The keys to a longer, healthier life don’t require expensive supplements, elaborate biohacks or cutting-edge treatments, says a longevity doctor. (iStock)
“If you adopt some of these things, you’re doing exactly what you need to do – and it doesn’t cost anything.”
#1: Keep your attention
The content people repeatedly consume — especially when it’s fear-based or negative — can shape their behavior, according to Hall. He considers protecting attention to be part of protecting health, emphasizing the importance of being intentional about what people consume mentally.
“What you think, you have to be very careful about,” he said. “What you think, you become.”
A SIMPLE LIFESTYLE CHOICE COULD HELP YOU LIVE LONGER, SAYS LONGEVITY EXPERT
No. 2: Honor sleep
A recent study identified a “sweet spot” of around six to eight hours of sleep per day, which researchers linked to healthier aging and lower risks of premature death and disease.
Sleep is the time when the body recovers and the brain “resets,” but technology and poor sleep habits are increasingly interfering with this process, according to Hall.
Dr. Michael Hall, a longevity physician in Miami Beach and author of the new book “Infinite Youth,” has identified what he calls the “10 Commandments of Longevity,” which he says can help people extend their healthiest years. (Dr. Michael Hall)
“Sleep is probably one of the most important things that we don’t talk about enough,” he said.
The expert pointed out that the body’s circadian rhythm naturally responds to light and darkness, while screens, artificial light and late bedtimes can disrupt this cycle.
“The bed is really for sleep and sex,” Hall added.
#3: Move daily
A September 2026 study found that very active older adults maintained high levels of aerobic fitness into their 60s, 70s, and 80s, despite some normal age-related decline.
“Movement is life,” Hall agreed. He recalls seeing older people staying very active while he worked in New Zealand and Sri Lanka, including women in their 90s who were still mobile and fit.
3 COMMON FACTORS CAN SECRETLY ACCELERATE THE AGING PROCESS, SAYS EXPERT
Hall’s routine includes walking, swimming, cycling and resistance work.
For everyday movement, he particularly recommends walking and squatting, which work large muscle groups and help maintain strength and mobility.
No. 4: Preserve strength
Muscle strength helps support bones, posture and mobility, and can help reduce frailty and the risk of falls later in life, according to the longevity expert.
“You need to maintain this good posture and healthy strength throughout your life,” Hall said.
Muscle strength helps support bones, posture and mobility and can help reduce frailty and the risk of falls later in life. (iStock)
It linked loss of movement and strength to weakening of muscles, bones, tendons and ligaments, potentially increasing the risk of falls as people age.
“If you move, you preserve your strength, you maintain your bones, because they belong together,” Hall said.
#5: Eat real food
For optimal longevity nutrition, Hall recommends choosing minimally processed foods, with an emphasis on simple preparation, portion control and knowing what goes into meals.
“Food is medicine, food is fuel, food is life,” Hall said.
CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER
While Hall says he prepares his own meals, chooses mostly fresh foods, and largely avoids foods that come “out of a bag or a box,” he emphasizes portion control rather than total deprivation.
“I don’t care what you like, you can have a bite,” he says.
#6: Adopt a goal
According to Hall, having a mission gives people something beyond themselves to invest in, contributing to emotional well-being and a meaningful life.
“It’s the most important part of being human,” he said. “Our mission…is our purpose.”
Hall recommends choosing minimally processed foods, emphasizing simple preparation, portion control and being aware of what goes into meals. (iStock)
That purpose doesn’t have to come from an extraordinary calling, Hall suggested. Whether someone is a doctor, firefighter, baker, or coffee shop owner, serving others can provide meaning.
“If you’re just serving yourself, you’re not going to be a happy person,” he added.
#7: Cultivate Meaningful Relationships
“No one ages well alone,” Hall said. “You can’t live alone. You’re not designed to be atomized and live alone in a box.”
Research published in October 2026 in PLOS One found that loneliness was associated with a higher risk of death at one, three and five years.
CLICK HERE FOR MORE HEALTH STORIES
Hall also emphasized companionship, family and meaningful relationships as important elements of his own life.
“Having people around you who appreciate you, who you can relate to, to have a conversation with, to laugh with, is so important,” he said.
No. 8: Welcome challenge
A 2025 study of more than 10,000 older adults with cognitive impairment found that greater participation in cognitively stimulating activities was associated with a lower risk of death over time.
“We need to be challenged… as individuals, as a community and as a society,” Hall said.
#9: Stay curious
Continuing to learn, explore, and seek out new experiences may play a role in healthy aging, research suggests.
“No one ages well alone,” the expert said. “You can’t live alone. You’re not designed to be atomized and live alone in a box.” (iStock)
Hall also believes that curiosity helps people stay engaged in the world as they age.
“Curiosity allows us to explore and always be aware that there is something more,” he told Fox News Digital. “You will never know everything. So you are always searching.”
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
Curiosity has driven much of Hall’s travels and work around the world, he said, emphasizing that getting older shouldn’t mean stopping the pursuit of new experiences.
“We were kids and we never really grew up, besides, we just age in our bodies.”
#10: Keep the Funnel Wide
In his book, Hall describes healthy aging as keeping the body’s metaphorical “funnel” as wide as possible for as long as possible.
He views aging as a progressive narrowing of this funnel, accompanied by increasing physiological stress as the body loses some of its ability to maintain optimal function.
“We were kids and we never really grew up – we just grew old in our bodies.”
Keeping the funnel wide, he said, means supporting overall health and resilience through the foundational habits outlined in his other commandments.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
Ultimately, Hall said her goal isn’t just to help people rack up more birthdays, but to make those extra years healthier and more meaningful.
“I’m selling Healthspan as much as I can,” he said. “Your best years of your life, the best life possible, sharing with others and improving society.”
Gn Health
