To promote longevity, adopt a routine that includes 8,700 steps per day, 7-8 hours of sleep, 3 exercise sessions per week, 80% whole foods, a controlled body fat percentage, and the avoidance of harmful substances.

noli's read

These recommendations align closely with current consensus in public health and the biology of aging. Research, notably via meta-analyses published in The Lancet Public Health, confirms that regular physical activity (even moderate) and 7 to 8 hours of sleep are robust pillars for reducing all-cause mortality. The emphasis on whole foods (minimally processed) is supported by numerous observational studies on Blue Zones and Mediterranean diets. Regarding body fat percentage, it is a recognized indicator of metabolic health, although the precision of percentages may vary according to individual genetics, as suggested by cohort studies on obesity and metabolism. Siim Land offers a pragmatic and cumulative approach here: none of these points are revolutionary, but their combination is scientifically coherent. There is no notable exaggeration here, as the suggested thresholds remain within standard physiological safety margins without advocating for extremism.

the sources

1. 1Ding M et al. 2025
2. 2Paluch AE et al. (Steps for Health Collaborative) 2022
3. 3Watson NF et al. (AASM & Sleep Research Society) 2015
4. 4Hirshkowitz M et al. (National Sleep Foundation) 2015
5. 5Stewart TM, Williamson DA, White MA 2002
6. 6Neumark-Sztainer D et al. 2007