For over 20 years, I’ve been researching epigenetics at Stanford, exploring how our diet and lifestyle choices influence our genetic makeup. I’ve shared my findings at medical conferences worldwide.
While I strongly advocate knowing your health numbers—think cholesterol and blood pressure—I’ve noticed a trend in the longevity movement. Many are now obsessing over sleep metrics, tracking biomarkers, and meticulously counting macronutrients, often neglecting the human elements that matter.
True longevity isn’t just about biology; it encompasses psychological and social aspects. Each of these dimensions interacts with the others, and no one exemplifies this better than my mother, Livia.
At 85 years old, she resides in a charming seaside town in Southern Italy. She doesn’t use any fitness trackers, hasn’t experimented with cold baths, and isn’t acquainted with the concept of biohacking. Still, she represents health and happiness in a way few others do.
Here are her five straightforward guidelines for a fulfilling and extended life.
1. Enjoy food that brings you joy, and savor it
Dinner is a treasured ritual for my mother. She never rushes the meal. Her dishes are rich with olive oil, garlic, greens, fish a few times a week, and she always indulges in a small piece of dark chocolate with her afternoon espresso.
Food serves as both energy and vital genetic information. My mother’s Mediterranean meals are packed with nutrients that help activate the genes that support health and longevity.
2. Move naturally, beyond the gym
Exercise influences the way over 800 genes express themselves in our muscles, improving cellular repair and metabolic function. Studies indicate that individuals who walk briskly often show signs of slower biological aging.
Recently, my mother has started working with a trainer to keep her strength up. But for the past eight decades, living has been her form of exercise—she strolls to the market, visits neighbors, and climbs the stairs since the elevator is slow.
3. Be present for your loved ones, and allow them to support you
Social isolation can trigger inflammatory genes, increasing risks for heart disease, cognitive problems, and premature aging. In contrast, close relationships can suppress these inflammatory genes and shield us from chronic illnesses.
My mother’s Southern Italian culture emphasizes community. It’s about sharing meals, engaging in lively debates, and finding reconciliation over coffee. Her life is woven together with small, joyous gatherings. She goes for a daily stroll, or “passeggiata,” with her neighbor, and maintains a long-standing phone chat with her sister that has lasted for decades.
In the kitchen, she often teaches her grandchildren recipes passed down from her mother, including crocchè, which are delightful potato and mozzarella croquettes.
4. Find purpose to get up each morning
After working as a civil servant for over 30 years, my mother retired at 58. Many would think that would mean slowing down, but she simply embraced a new role that kept her deeply embedded in her community.
She became the one who shares wisdom, teaches pasta-making, and tells stories to her grandchildren.
Studies suggest that individuals with a strong sense of purpose tend to have an epigenetic age that is about 2.4 years younger than those who lack it.
5. Let enjoyment guide you, rather than something to avoid
My mother possesses what I refer to as the “spark.” As a child, I thought it was just an Italian trait. But now, after years of studying longevity, I’ve come to see it differently.
This spark embodies her gift for finding true joy in the simple aspects of life. Contrary to popular belief, pleasure is not at odds with health; research indicates that positive emotions, robust relationships, and pleasurable experiences can bolster the biological systems that foster resilience and healthy aging.
She takes her time savoring her espresso. When heading to the market, she dresses as though it’s a special occasion, coordinating her accessories. Laughter shared with neighbors brings her joy.
Every morning, she delights in sending a photo of the sunrise over the ocean to her loved ones from her balcony—a daily greeting filled with warmth.
