If you smoke, stop immediately ... The biggest risk you can inflict on your body in the COVID-19 era is to be a smoker.

The average lifespan of a human that looks after themselves but doesn't pay attention is about 80 ... If you do the right things in your life—which is eat healthy food, don't overeat, don't become obese, do a bit of exercise, get good sleep, and don't stress—that gives you, on average, 14 extra years. That gets you to 94. So, getting to 100, if you just focus on what I'm talking about, it's not a big deal.

I think the most important thing for anybody to live healthier for longer, if there was just one thing I could say, it would be eat less often. Don't eat three meals a day.

While many people are interested/obsessed with what they eat, the data that's come out of animal studies, at least, is it's far more important when you eat than what you. There was a fantastic study a few years ago by my friend... He had 10,000 mice on different diets hoping to find the perfect mix of carbs, protein, and fat. And it turns out that the only ones that lived longer were the ones that only ate once a day.

The bottom line is you've got to get out of your comfort zone, get your body out of its comfort zone—hormesis is what we call it. The problem with today's world is... we just want to be relaxed; we just want to be fed. We don't want to feel discomfort, and that's leading to a whole bunch of problems. If we're not always telling our body things could be problematic, our bodies don't care—they don't fight against disease; they don't fight against aging.

Exercise isn't just beneficial for your fitness and for your vitality; it actually can stop diseases in their tracks. Exercise can slow down cancer. In fact, it can prevent up to 23% of all cancers from occurring.

There are a lot of studies that have shown that deficiencies in B12 accelerate a variety of diseases. Heart disease is the major one but also dementia ... I think what's going on is that aging is being accelerated when you don't have enough of these B vitamins.

The byproducts of what we call lipolysis—the breakdown of fat when you're hungry—produce monounsaturated fatty acids, the kind you can get from olive oil. Those molecules circulating in the blood are about a thousand times more potent than resveratrol at activating a longevity enzyme.

If I was to put a number on it, I would say if eating a high-sugar meal or drinking a sugar-filled soda—what is that, 30 grams of sugar—let's say that's a 10/10 bad for you, a Diet Coke might be a 1.

Why can't we just take vitamin B3 which is a precursor to NR? You can, but it doesn't raise NAD levels anywhere near the level that NR does. NR doesn't seem to be as effective as NMN. So, the closer you get to NAD with your molecule, the better, it seems.

If there was one thing I would recommend to anybody to slow down aging, it would be to skip a meal or two a day.

80% of our health in old age is due to our lifestyle and how we live; only 20% is genetic ... Your genes are not your destiny.

Excess iron will increase the number of senescent cells in the body. And senescent cells are these zombie cells that accumulate as you get older, and they sit there, and they cause inflammation mainly and also can cause cancer.

When I'm stressed... I can see it in my body—heart rate, hormones. It's clear ... So, you got to work on your brain first and foremost. If you are totally freaked out, agitated all the time, you will live shorter. I'm certain of it.

Our friend Peter Attia brought to my attention recently a new study that I think definitively said that dietary cholesterol has almost zero impact on blood cholesterol levels.

I'm skipping one to two meals a day, and it's changed my life. I feel great. A lot of people say 'it makes me feel queasy' or 'my stomach's burning.' I've found I get used to it. If you find that it's too hard, try [drinking] a cup of hot water. I think coffee is great ... That gets me through the morning.

I know from measuring dozens of human beings that if you take NMN... for about two weeks, you'll double, on average, your NAD levels in the blood.

We, finally, as a species, understand how to control our biology, how to optimize our bodies, during early-life, midlife, and certainly late-life to lead lives that can be decades longer and healthier.

Now it's become a myth that metformin greatly inhibits your ability to exercise, which is not true. But, in an abundance of caution, I skip my metformin on days I'm going to exercise.

There are a lot of people selling resveratrol. If it's not light gray or white in color, throw it away. The brown stuff has gone bad or is contaminated.

Compared to type 2 diabetics who don't take metformin, those who do have a much lower risk of Alzheimer's disease, cancer, and heart disease over the next five years.