The 7 rules for living longer according to renowned scientist Eric Topol

Innovative and controversial strategies seek to extend life, while experts warn about the lack of solid evidence behind these booming practices. 

                                                                                            

For decades, humanity has attempted to halt the advance of aging and prolong life. In this context, a multi-billion-dollar longevity industry emerged, filled with unfounded promises, dubious products, and increasingly extravagant biohacking strategies.

Faced with this situation, physician and scientist Eric Topol, founder of the Scripps Research Translational Institute and one of the world's most cited researchers, proposes a different approach: a scientifically backed guide that identifies effective practices for extending healthy lifespans. In conversation with National Geographic, Topol outlined seven key rules for achieving this goal.

 1. Sleep as a restorative for the body

                                                                                   

Nighttime rest plays a critical role in the recovery of the body and brain. “Sleeping too much or too little can lead to side effects, including an increased risk of premature death,” Topol said. Associated diseases include cancer, stroke, hypertension, obesity, type 2 diabetes, and Alzheimer's.

 During sleep, the brain's glymphatic system eliminates metabolic waste. If this process is not completed, toxic substances accumulate, potentially impairing neurological health. To achieve restful sleep, Topol recommended sleeping at least seven hours a night, maintaining consistent schedules, exercising regularly, and avoiding heavy meals close to bedtime.

2. Physical exercise as the most powerful intervention

                                                                                              

Of all known scientific interventions, regular exercise ranks first in effectiveness. Far from being a luxury, Topol calls it “the most powerful ‘biohack’ known to mankind.” “Being active, walking briskly for at least 150 minutes per week, is associated with living 4.5 years longer,” he stated. In the case of high-intensity interval training (HIIT), it is estimated that each minute can translate into seven additional minutes of healthy living.

Exercise does not act in a localized manner. It improves the health of the heart, brain, pancreas, liver, gut, body fat, peripheral blood vessels, and microbiome. Furthermore, it significantly reduces chronic inflammation and all-cause mortality.

Topol recommends incorporating both aerobic activities and strength training, which helps preserve muscle mass, prevent bone loss, reduce joint pain, and maintain balance. For those who don't have access to a gym, she suggests snacking on exercise throughout the day: squats, push-ups, or lunges, for example.

3- Eliminate toxicity and avoid pseudoscience

                                                                                        

Beyond incorporating healthy practices, Topol emphasizes the need to eliminate harmful practices: smoking, excessive drinking, and exposure to pollutants. The most common environmental risks include air pollution, pesticides, microplastics, and persistent chemicals (or "forever chemicals").

To reduce exposure, she suggests replacing kitchen plastics with glass or wood, using water and air filters, and opting for organic foods.

She also warns against products and treatments without scientific backing. "Longevity companies are very good at promotion, marketing, and using social media to deny the truth, evidence, and data," she says. With a market projected to reach $44.2 billion by 2030, many commercial offerings capitalize on the fear of death without offering real solutions.

Topol recommends cautiously evaluating any wellness strategy whose effectiveness is not proven. “The medical community has lost the public's trust, and the only way to regain it over time is to have compelling evidence that refutes pseudoscience.”

 4- Genetics is not the determining factor  

                                                                                        

Contrary to popular belief, genetics does not completely define life expectancy. According to Topol, genetics only explains about 20% of human longevity; the remaining is 80% due to lifestyle, environmental, and social factors. Therefore, she argued that genetics is not essential for healthy aging and warns that many people maintain unhealthy habits under the false idea that their family heritage is unchangeable.

Longitudinal studies cited by Topol suggest that adopting sustained changes in daily life can add five to seven years of health free from age-related diseases such as cancer, heart disease, or dementia.

5. Social connection as preventive medicine

                                                                                           

Chronic loneliness can be as harmful as smoking. “Social isolation is associated with an increased risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death,” Topol stated. The quality of personal relationships has a direct impact on emotional health, motivation, and adherence to beneficial habits.

According to the scientist, maintaining strong bonds with one or two people is enough. Activities such as sharing hobbies, going for walks in a group, or attending musical performances also act as psychosocial stimulation. “Humans depend on social connection,” he maintained.

6- Mediterranean diet and rejection of ultra-processed foods

                                                                                                  

The most consistent findings in nutrition pointed to the Mediterranean diet as the most beneficial for longevity. This dietary pattern, based on fruits, vegetables, legumes, whole grains, healthy fats, and lean proteins, is associated with less systemic inflammation, better glucose control, reduced cholesterol, and lower blood pressure.

An article published in Nature in March 2025 confirms that following this diet significantly reduces the risk of cardiovascular disease, cancer, type 2 diabetes, and Alzheimer's. Regarding protein intake, Topol suggests an intake of 1.2 grams per kilogram of body weight, lower than that promoted in biohacking circles.

On the other side of the spectrum are ultra-processed foods, which account for 60% of daily caloric intake in the United States. According to Topol, these products displace essential nutrients and are linked to at least 30 adverse conditions, including mental, heart, and metabolic diseases. Microbiome alterations, blood sugar spikes, and widespread inflammation are some of its physiological consequences.

7- Cutting-edge technology at the service of health

                                                                                              

Precision medicine, powered by artificial intelligence and massive data analysis, promises unprecedented advances. Among the innovations underway are biological clocks capable of early disease detection, drugs that eliminate senescent (or "zombie") cells, personalized immunotherapies, and epigenetic reprogramming to rejuvenate tissues.

Alternative uses of GLP-1 drugs initially designed to treat obesity are also being explored as tools to curb age-related diseases. Given these promises, "We are going to make unprecedented advances against age-related diseases," said the specialist.

However, he clarified that lifestyle changes remain the most accessible and effective path. "We don't have to reverse aging. We just need to identify people at risk, monitor them, and anticipate the target disease," he concluded. Many pathologies take decades to develop, so it is never too early, nor too late, to act.