12 Science-Backed Habits to Help You Live Past 100
5. Practice Time-Restricted Eating with Care
Time-restricted eating—limiting food intake to a daily window—has gained attention for metabolic and longevity benefits. Some research suggests that windows like 16:8 (16 hours fasting, 8 hours eating) can improve markers of metabolic health. Studies note that men and women may respond differently, so personalization matters. Intermittent fasting is not a guaranteed route to extreme longevity, but when done safely it can reduce insulin spikes, support weight management, and simplify meal patterns. If you try time-restricted eating, start gradually. Move breakfast or dinner by an hour or two first, then narrow the window if it feels sustainable. Stay hydrated and focus on nutrient-rich meals during eating hours. Avoid using fasting to justify poor food choices; the quality of what you eat still matters. People with diabetes, those taking certain medications, pregnant or breastfeeding people, and others should consult a clinician before starting a fasting plan. Thoughtful experimentation, under guidance when needed, is the safest path.
6. Prioritize Consistent, Restorative Sleep
Quality sleep is as crucial as diet and movement. Studies link both too little and too much sleep to poorer health outcomes, while recent research highlights that sleep regularity—going to bed and waking at similar times—may be especially important for longevity. Good sleep supports recovery, immune function, and memory. It also helps regulate appetite and mood, which makes sticking to healthy habits easier. Practical sleep steps are simple and effective. Keep a consistent sleep schedule, dim lights in the hour before bed, and create a calm bedtime routine that signals your body it’s time to rest. Limit caffeine in the afternoon and reduce screen time before bed. If you struggle with sleep, check with a clinician to rule out conditions like sleep apnea. Improving sleep bit by bit restores energy and resilience, which helps you stay active and engaged over the long term.
