Five Pillars of Longevity: Science-Backed Habits for a Healthier, Longer Life
A longevity scientist with over 20 years of experience, Dr. Joseph Antoun shares his five key pillars for improved longevity
In the wellness world, longevity is gaining more attention than ever. People want to live not only longer, but better, lives. Dr. Joseph Antoun, a longevity scientist who currently leads L-Nutra, a nutri-tech company, believes that longevity is built on a foundation of consistent, science-backed habits.
“The path to a longer, healthier life isn’t about quick fixes or miracle cures,” Antoun told ATN. “Instead, it’s about embracing small but significant changes that lead to a healthier life over time.”
From his research, Antoun identified five key pillars of longevity: nutrition, social capital, exercise, stress management and sleep.
“What we eat and when we eat are equally crucial for longevity,” he explained. Antoun recommended following Dr. Valter Longo’s Longevity Diet. “It’s primarily plant-based, with some fish and occasional meat, focusing on legumes, vegetables and nuts,” he said. “Centenarians often practice circadian eating—essentially a 12-hour intermittent fasting window daily.”
Prioritizing friends and family can also go a long way. “Your relationships are a powerful longevity tool!” Antoun said. “Feeling a sense of happiness and purpose in your day-to-day life plays a huge role in life expectancy. Nurture meaningful connections, prioritize giving and receiving love, and build a strong sense of community.”
Stress & Physical Activity
Good news for those who love “zone 2” workouts: Dr. Antoun also noted that moving consistently is more important than intensity.
“Exercise is not just about working out for hours on end, but about moving consistently,” he said. Antoun recommends aiming for five 30-minute workouts per week, with three of those being more vigorous. “The key is consistency,” he stressed. “Even short bursts of activity throughout the day can benefit both your physical and mental well-being.”
Chronic stress can accelerate aging. “Stress is unavoidable, but how you manage it is key,” said Antoun. Meditation, mindfulness and self-care practices are crucial for longevity. “Also, don’t underestimate the importance of setting boundaries and prioritizing self-care.”
“Quality sleep is your body’s nightly longevity treatment,” Antoun continued. He advises aiming for 7-8 hours of uninterrupted sleep each night. Establishing a consistent sleep routine and creating a restful environment are essential. “Your sleep is just as important as your diet and exercise when it comes to increasing your lifespan.”
Dr. Antoun has also observed several misconceptions about longevity.
“Many people think longevity is about reactive measures—waiting until we get sick to address our health,” he explained. In reality, longevity is driven by preventive lifestyle choices that positively impact our aging process.
Another misconception is the belief in “miracle” supplements or pills for age reversal.
“There are no proven cure-all age-reversal pills,” Antoun warned. However, he points to scientifically backed interventions such as fasting and calorie restriction as effective methods for enhancing healthy longevity.
“A new study in Nature showed that the Prolon Fasting Mimicking Diet can reverse biological age by 2.5 years through plant-based nutrition that activates cellular rejuvenation.”
The Future of Longevity
Longevity science is growing, and so is the need to rethink healthcare. “We currently spend over $3 trillion per year on healthcare, but life expectancy in the U.S. actually shrank last year,” Antoun notes. He believes that a trillion dollars or more per year should be spent on promoting longevity and preventing health conditions through nutrition and lifestyle changes.
“Healthcare should be about preventing diseases, not just treating them after they develop,” he says.
Dr. Antoun highlighted certain foods as key to longevity, particularly those included in the Longevity Diet. “Nuts, legumes, vegetables, fish and olive oil are all crucial,” he said. “An interesting study published in the New England Journal of Medicine showed a significant decrease in cardiovascular deaths associated with regular nut consumption.”
The positive role of nuts is also reflected in the development of L-Nutra’s products. “Prolon’s Fasting Bars, for instance, are made with key longevity ingredients such as almonds, pecans and macadamias,” Antoun added. These foods help maintain health without interrupting fasting states, making them ideal for those following fasting regimens.
Looking ahead, L-Nutra is continuing to grow as a leader in longevity nutrition. “We’ve evolved into the number one brand consumers turn to when it comes to nutrition for longevity,” said Antoun. L-Nutra’s plant-based biotechnology focuses on ethical science, clean food sourcing, and patented longevity formulations.
“Longevity is within reach,” Antoun concluded. “It’s about making small but impactful changes that add up over time.”