Habits To Help You Live a Long Life

What would you say if someone told you that living to 100—and beyond—wasn’t just a lucky outcome, but something you could actively plan for? According to John Asher, founder of Asher Longevity Institute, the keys to a longer life are surprisingly clear. After sharing his research across three powerful presentations on the “Nine Steps to a Long Life,” Asher was asked: “What’s the one thing every emerging and early adult should take away from this?”

His answer was refreshingly simple: start with these three practices, and you’ll be miles ahead of the curve when it comes to living a long, healthy, and fulfilling life:

1. Maintain a Healthy Weight
   
   
2. Get 8 Hours of Sleep Per Night
   
   
3. Stay Active with Cardio and Strength Training
   
   

While there are over 50 action steps in Asher’s complete longevity framework, these three are foundational—and powerful. They’re the non-negotiables that form the base of what he calls the “Nine Step Pyramid to Longevity” (see slide 59 in his presentation).

Let’s unpack why each one matters.

1. Maintain a Healthy Weight

We often hear this advice, but what does it really mean? Maintaining a normal weight isn’t about aesthetics. It’s about preventing the cascade of chronic diseases—like Type 2 diabetes, heart disease, and joint degeneration—that are tied to excess body fat and inflammation.

According to the CDC, even modest weight loss can reduce the risk of major illnesses. For young adults especially, this is a powerful investment in a future that may last decades longer than expected. Keeping weight in check early in life lays the groundwork for sustained energy, mobility, and independence later on.

2. Prioritize Sleep

Sleep isn’t a luxury—it’s a biological requirement for a high-functioning brain and body. Asher recommends eight hours a night, and science backs him up. Long-term sleep deprivation has been linked to heart disease, reduced cognitive function, weakened immunity, and even shorter lifespans.

The Sleep Foundation notes that quality sleep enhances memory, supports emotional regulation, and helps your body repair itself daily. If you’re planning for a long, fulfilling life, this might be one of the simplest (and most enjoyable) habits to start prioritizing.

3. Stay Active—Cardio + Strength Training

Movement is medicine. Regular cardiovascular exercise keeps your heart, lungs, and circulatory system functioning smoothly. Strength training preserves muscle mass, boosts metabolism, improves balance, and helps prevent falls as we age. Together, they’re a powerful prescription for healthspan—that is, the number of years you live in good health, not just total years alive.

Asher’s approach aligns with findings from the American Heart Association which recommends 150 minutes of moderate aerobic activity per week plus muscle-strengthening activity on 2 or more days.

Living a Brilliant Life Starts Early

At Age Brilliantly, we believe that designing a fulfilling 100-year life starts with the decisions we make every day—not just in our 60s and 70s, but in our 20s, 30s, and 40s. Asher’s message isn’t just for retirees. It’s for anyone who wants to stay vibrant, curious, and capable through every decade of life.

And here’s the exciting part: according to his longevity pyramid, people who follow all nine steps can add decades to their life—potentially living to 112. That’s not science fiction. It’s science-informed possibility.

You can explore the full longevity model at AsherLongevity.com, where John shares his research, tools, and personal insights.

Join the Conversation

What are you already doing to support your long-term health? Which of these three habits do you want to start—or recommit to—this year? Share your thoughts, ideas, or longevity goals in the Age Brilliantly Forum and let’s inspire each other to build habits today that pay off for decades to come.