We all want to live a long life — but what really matters is how we feel while living it. Longevity isn’t just about your DNA. It’s about your daily choices.

Science is clear: the biggest impact on how we age comes from the small things we do consistently. From how we eat and move to how we sleep and manage stress — it all adds up.

Here are 10 simple, science-backed habits that support a longer, healthier life:

1. Move Your Body Daily

You don’t need an intense workout to reap the benefits. Walking, yoga, stretching, strength training — all movement counts. Regular activity helps keep your metabolism humming, joints fluid, and inflammation in check — all key to healthy ageing.

2. Focus on Gut Health

Your gut is at the core of it all, from immunity and mood to energy, skin, and inflammation. A healthy microbiome supports every major system. Feed it well with prebiotic fibre, fermented foods, and products like FEED and CLEANSE.

3. Eat the Rainbow

Plants are powerful. They’re packed with the antioxidants and phytonutrients your body needs to fight oxidative stress and inflammation, two key drivers of ageing. Think: colourful veg, leafy greens, whole grains, healthy fats, and plenty of fibre to support digestion and overall health.

4. Get Consistent, Quality Sleep

Sleep is where repair happens. Consistent, quality sleep helps balance hormones, lower inflammation, and support brain function. Aim for 7–9 hours a night, and support your circadian rhythm by getting light during the day and winding down tech-free at night.

5. Lower Daily Stress

Long-term stress ages the body, fast. It increases inflammation, impacts digestion, and depletes your energy. Small, daily rituals like a walk, breathwork, journaling, even five minutes of stillness — make a real difference. Herbs and adaptogens can also help your body adapt and stay balanced.

6. Nurture Meaningful Connection

Strong social ties are more than feel-good — they’re longevity boosters. Studies show people with close connections live longer and feel better. Make time for the people who lift you up. Even a quick check-in or shared laugh helps regulate your nervous system and reduce cortisol levels.

7. Stay Well Hydrated

Every cell in your body relies on water to function. Hydration helps with detoxification, digestion, mental clarity, and energy. Aim for 2–3L a day, and add in herbal teas or a pinch of sea salt if you’re sweating or feeling depleted.

8. Supplement Smart

Even the best diets can leave gaps. Daily support from targeted supplements helps fill in the blanks. Our go-to?

• CLEANSE: detox support with medicinal mushrooms and greens
• REPAIR: gut and skin support with collagen + superfoods
• MULTI-TASKER: daily essentials for energy, clarity, and immune strength

9. Support Your Circadian Rhythm

Get outside in the morning light. Ditch screens after dark. Your body’s internal clock plays a huge role in how well you sleep, how well you digest, and how well you age.

10. Keep It Simple + Consistent

The best health habits aren’t extreme; they’re consistent. Tune into what your body needs, and focus on the foundations: whole foods, rest, movement, connection, and quality support.

Longevity is a lifestyle — not a quick fix.

It’s not about doing everything perfectly. It’s about showing up every day with small, supportive choices. Because what you do daily shapes how you feel long term.

A longer, more vibrant life starts now — one habit at a time.

Want to dive deeper into longevity and ageing well?
Keep reading for more insights:

→ Ageing Well with PROTEIN
→ Pernille’s Longevity Routine
→ How Gut Health Impacts Ageing