As fairly typical twenty-somethings, my friends and I were all obsessed over the so-called “fountain of youth,” getting into anti-aging skincare, nutrition, and any/every light therapy our entry-level jobs could afford us. But as we all aged and experienced the ups and downs of life, our purely aesthetic focus began to shift. In our thirties, we were striving not just to look younger (though admittedly, there will always be some of that) but to protect our health — for our loved ones, our relationships and, of course, ourselves. 

“We didn’t know it then, but discussions, product buys, and lifestyle changes around our youthfulness and vitality had a name: Preserving longevity.”

We didn’t know it then, but discussions, product buys, and lifestyle changes around our youthfulness and vitality had a name: Preserving longevity. Back then, it was a powerful way for us to get more in touch with better health practices by tapping into the science of what keeps us strong, well, and — for lack of a better term — living our best life. 

Nowadays, my friends and I are hardly alone in our pursuit of a longer, healthier life. Longevity discourse is everywhere: most popularly surrounding the waxy-skinned tech entrepreneur Bryan Johnson and his extreme means of securing his own biological longevity. It’s true, Bryan Johnson and your favorite TikTok gurus have given longevity a kind of inaccessible “luxury vibe,” but it doesn’t have to be that way. While headline-worthy longevity practices (think, plasma-based algorithms and penis shockwave therapy) might be associated with an economically open-minded 1%, the longevity trend is for the rest of us, too. And guess what? It’s also here to stay.

I talked to the incredibly insightful Dr. Jihane Farrell, a cancer researcher-turned-executive longevity coach who had a similar journey to myself and my peers. In her mid-30s, she discovered that the choices she made while aging were not serving her health. She details her longevity origin story and the impactful (but completely doable) shifts she made in her life that brought her into longevity practice in her podcast, “40s Fitness Reset,” while also answering some questions about longevity and suggesting simple, cost-effective ways to see the benefits of this profound wellness movement. 

What is the longevity movement exactly?

First, let’s break down what the longevity movement actually is. The longevity movement, according to Dr. Farrell, is “an effort to extend our lifespan (years to our life) and healthspan (years we live free of disease or impairment).” Through scientific research, modern medicine, lifestyle interventions, and new technologies, the goal of the longevity movement is to enable people to live longer, healthier lives with the highest quality of life. 

“The goal of the longevity movement is to enable people to live longer, healthier lives with the highest quality of life.”

The longevity movement began as a response to some of the failings of Western preventative health and medicine. Referencing a study by Washington University in St. Louis’ Harvey A. Friedman Center for Aging, Dr. Farrell says that on average, people in the United States live the last 16 years of their lives grappling with disease and relying on medication. This end-of-life strain impacts the aging individual, of course, but also their families, doctors, caregivers, and society at large — far more communities than we might initially think about. These impacted spheres have created a need to explore why we age and what we can do about it. 

“Dr. Farrell says that on average, people in the United States live the last 16 years of their lives grappling with disease and relying on medication.”

While many have a stake in longevity research, Farrell explains that work in this sphere begins with empowering the individual to seek out a longevity-friendly lifestyle, a kind of down payment on one’s physiological future. “For most of us, the longevity movement is about increasing health span: maximizing the number of years we can spend free of chronic disease. That is what I personally focus on, helping ordinary people create a lifestyle that is life-giving.” 

Farrell says that the decline we attribute to a “natural” aging process is in part due to physical neglect, and can be curbed with thoughtful lifestyle changes that work for the individual. Recognizing what works and making those changes is, of course, the challenge — but also the essential first steps in avoiding dependence, medical intervention, and various medications down life’s (hopefully very long) road. 

The longevity movement adheres to several core principles. They are: 

  1. Aging is seen as a treatable condition.
  2. This condition can be profoundly mitigated through proactive health optimization —  including preventative measures, lifestyle shifts, diets, supplements, biohacking, experimentations, and medical intervention, to name a few!
  3. You can be empowered to take control of your own pace of aging by making thoughtful and informed choices. 

While these tenets are pretty general, Dr. Farrell says there are levels to how deep someone might go to really explore these principles. There are more everyday and actionable longevity choices — like changing diet, exercise, sleep, and stress management — or more experimental longevity practices (think senolytics, peptides, and stem cell procedures). Between these two poles are things like custom blood panels, supplement stacking, and my personal favorite: red light therapies.

Simple, affordable ways to introduce longevity into your daily life:

While Dr. Farrell believes experimental and moderate longevity measures might be worthwhile and beneficial, her work focuses on everyday longevity, which can have just as profound an impact as some of the more extreme activities, and directly relates to autonomy and financial impact as one ages. For example, preparing a meal using slightly more expensive, high-quality ingredients now might mean avoiding even higher medical costs in the longer term.

“Preparing a meal using slightly more expensive, high-quality ingredients now might mean avoiding even higher medical costs in the longer term.”

“For me, it’s about spending a little extra at the farmer’s market, or to get organic, purchasing the healthier option, not buying the cheap fast food, so that I don’t end up spending money on managing health care costs for a chronic disease.”

So what are some basic ways to get in on the longevity movement that are doable and financially viable, keeping in mind that a lot of the benefits (and cost-effectiveness) might not be seen until later in our lives? These suggestions by Dr. Farrell might not surprise you (or maybe they will), and most of them are reasonably priced, free of charge…or may even save you money. 

  1. Eating a nutrient-dense, organic diet 

This means exactly what you think it means: Whole foods, preferably locally sourced, and committing to organic purchases based on the Dirty Dozen and Clean Fifteen (lists from the Environmental Working Group that identify the fruits and vegetables with the highest pesticide residues). Fueling yourself with a variety of healthy foods sets your body up for success and is a better baseline for nutrient absorption than vitamins, according to one Harvard study. While marginally more expensive, you’ll save money with a healthier body in the long term. 

  1. More specifically, get your vitamin D and omega-3 fatty acids 

According to Dr. Farrell, research shows that most people are not getting adequate vitamin D. “Checking your levels and making sure you have adequate levels, at any age, can make a huge difference for your health,” she says. Similarly, eating fish 2–3 times per week or keeping high levels of omega-3 fatty acids has also been shown to promote longevity.

  1. Making food yourself

Making your own food seems like a pain — but in the long run, nearly anything you make at home is healthier than buying it elsewhere. It lets you be in control of nutrients, portion control, and your dining pace. Cooking might even give you the ability to de-stress, while you’re at it!

  1. Focusing on purpose

For many, a sense of life’s meaning inspires a longer life. According to Dr. Farrell, “Finding what brings meaning to your life and a sense of working for something greater than you or that benefits most is key to longevity.” So if you don’t have a passion or motivator to keep you going — it’s something definitely worth exploring, and can be low-cost — like volunteering or getting involved in a hobby that you were always curious about. 

  1. Investing in a gym membership (and going)

Rain or shine, having a place to move one’s body is key to longevity, and puts you on the track for creating healthy habits around movement — a key to living healthier and longer. An average gym cost ranges greatly, but some gyms won’t break the bank at $10–$20 per month. 

  1. The power of walking 

Not into the gym? According to Dr. Farrell, 7000 steps per day is the sweet spot (sorry 10,000-steps-a-day evangelists!), and you can get amazing benefits from getting that many steps per day, every day.

  1. Slowing down with mindful actions

Though it might seem mundane and time-consuming in the hustle and bustle of life, Dr. Farrell asserts that using one’s time to build habits pays off. “Others would argue that they don’t have the time to take care of themselves. But for me it’s about deciding to use my time to cook a whole foods meal and move my body, instead of my life being cut short by a debilitating illness, or losing days to poor health, low energy, and what could have been prevented.”

  1. Quitting smoking and/or drinking

A no-brainer, right? But to a longevity coach, it bears repeating. Though it’s tough to cut down on smoking and drinking, it brings your body a plethora of benefits and saves anywhere from $2,000–$5,000 annually.

  1. Spend time with people you love 

Finally, surround yourself with supportive friends, join a community, volunteer — whatever makes you feel part of a larger whole. “We thrive when we are social, and we wither away when we are lonely. Investing in relationships is very important, at any age,” Dr. Farrell emphasizes. 

And if you have more resources to explore…

Ferrell says, you might want to try a couple of things in the longevity world that have a slightly higher price point, including:

  1. Getting custom blood panels

Custom blood panels offer a more personalized approach to understanding blood work, and allow individuals to focus on specific health areas they’re looking to improve upon (think allergies, nutrient deficiencies, and genetic markers that might cause concern in the future). These panels don’t require a doctor’s visit and average $100–$200 per test, depending on what the panel is testing for. 

  1. Red light therapy

Costing anywhere from $25–$200 a session and with many at-home versions, red light therapy stimulates the production of mitochondria, a main energy source in cells, to help promote cell growth and function for pain management, skin conditions, and more.

  1. Supplement stacking 

No nutrient works in isolation, nor does any system in our bodies. If you’re already taking a supplement or two, with the right research, you can use certain supplements to optimize certain bodily functions, or use a couple of supplements in combination to help the performance of one more of the supplements. This is called “supplement stacking,” and it can be done in simple and inexpensive ways. A simple example of a supplement stack is the combination of vitamin D and magnesium. Magnesium strengthens vitamin D levels, and together, they promote immunity and better sleep. 

Being a woman might also be a secret key to success in the longevity world. Women in particular thrive when embracing the longevity movement, Dr. Farrell says, both because women live longer and because they are better at support outreach than men. Women are also better able to create social bonds — holding them more accountable to their community in making positive changes, tools that set longevity seekers up for success. 

But for people of any gender, age, or means, the longevity movement isn’t going anywhere and it could be the key to profound life changes. 

“You should absolutely pay attention to the longevity movement. It’s not all for and about millionaires, and you don’t have to become a vampire or get into every and any device so you could live forever,” Dr. Farrell concludes. “There is a possibility for everyone to get an incredible return on the time and effort you invest in a longevity lifestyle…it will put your life on a completely different trajectory.” 

To learn more about Dr. Farrell, you can check out her website, sign up for her weekly newsletter, or listen to her podcast.

Rebecca Leib is a writer, podcaster, and comedian who’s appeared in the AV Club, Bustle, and Marie Clare. Her writing is in VICE, Reductress, LAist, Los Angelino, LA WEEKLY, Art Etc. and on NatGeo, NBC + NBC Digital, Disney, Investigation Discovery, and CBS. Most recently, she worked as a writer/producer on National Geographic’s “Brain Games” reboot with Keegan Michael Key. Check out her comedy/history podcast, “Ghost Town,” and find her on Instagram and X at @RebeccaLeib.