Ditch dubious anti-aging hacks: Longevity expert shares simple scientific habits for a long, healthy life you can follow too

Dr. Steven Austad, scientific director of the American Federation for Aging Research, has never obsessed over living longer. “I used to train lions for a living,” Austad told Business Insider. “It was not something that you would do if you were thinking about living a long time.” His journey from field biologist in Venezuela and East Africa to longevity researcher was driven by curiosity about why healthy cells age, not a quest for immortality.

Exercise Like You Mean It

Austad emphasizes the importance of serious daily exercise. “I am kind of a gym rat,” he said. Due to an old lion injury, he cycles for cardio and alternates strength training across different muscle groups, always including core exercises. Research now shows exercise benefits far beyond muscles and bones—it also boosts cognitive function and immune health. “I physically exhaust myself into submission,” Austad explained, noting that this helps him sleep better, which he considers equally vital.

Time-Restricted Eating and Balanced Diet

Austad also follows a simple eating pattern, consuming two meals a day aligned with his circadian rhythm. He combines intermittent fasting with a Mediterranean diet rich in fish, fruits, and vegetables while limiting red meat. “Even if certain extreme diets are healthy, they are just too much for me,” he said. He believes moderation and simplicity matter more than strict regimens or trendy supplements.

Skip the Supplements, Enjoy Life

Unlike many chasing anti-aging fads, Austad does not rely on supplements or exotic infusions. He enjoys a glass of wine occasionally and focuses on habits with strong scientific backing. “If you spend all your time thinking about how long you’re going to live, you forget to live,” he told Business Insider.

Simple Science-Backed Habits for Longevity

Austad’s approach emphasizes movement, balanced nutrition, sufficient sleep, and realistic lifestyle habits. His advice is accessible: prioritize consistent exercise, eat sensibly, respect rest and recovery, and avoid gimmicky hacks. For those seeking a long and healthy life, his decades of research and field experience show that longevity is less about secrets and more about sustainable daily practices.

Austad is the Protective Life Endowed Chair in Health Aging Research and a Distinguished Professor at the University of Alabama at Birmingham. He has authored over 200 scientific articles and several books, including Why We Age and Methuselah’s Zoo. His research focuses on understanding aging mechanisms across species and promoting healthy human aging.