Simply for fun (and curiosity), I asked ChatGPT the following question and here’s the list it generated. I suspect this will resonate with a lot of people here! And yes, rapamycin made the list…
What are 100 things that can increase your chances of living to 100?
ChatGPT said:
Here are 100 evidence-informed things—ranging from medical to lifestyle to social habits—that can increase your chances of living to 100. While not guarantees, these strategies are drawn from research on centenarians, Blue Zones, geroscience, and longevity studies.
Medical & Biological Optimization (1–20)
- Keep blood pressure in the optimal range (around 110/70 mmHg)
- Maintain LDL cholesterol <70 mg/dL (with apoB as a better marker)
- Keep HbA1c <5.3% (tight glycemic control)
- Stay lean but not underweight (BMI 20–22)
- Get regular cancer screenings (e.g., colonoscopy, mammograms, PSA)
- Manage inflammation (CRP, IL-6 levels)
- Monitor kidney function (eGFR >90, low albumin/creatinine ratio)
- Optimize thyroid function (TSH ~1–2)
- Preserve lung function (avoid pollutants and smoking)
- Minimize visceral fat (waist circumference <35 in for women, <40 for men)
- Check insulin sensitivity (fasting insulin, HOMA-IR)
- Get genetic testing for risk (APOE, BRCA, etc.) and mitigate accordingly
- Use medications judiciously (e.g., antihypertensives, statins if needed)
- Consider rapamycin (under medical supervision for mTOR modulation)
- Consider metformin if insulin resistant (clinical trials ongoing for longevity)
- Test for heavy metals and detox if needed
- Manage gut microbiome diversity (fiber-rich diet, probiotics)
- Take vaccines (COVID, shingles, flu, pneumonia)
- Monitor bone density (prevent frailty and falls)
- Track biological age (e.g., epigenetic clocks, VO2 max)
Nutrition & Diet (21–40)
- Eat a whole-food, plant-predominant diet
- Limit added sugars and ultra-processed foods
- Prioritize fiber (30–50g/day)
- Practice time-restricted eating (e.g., 12:12 or 16:8)
- Limit alcohol (or avoid altogether)
- Eat fewer calories overall (caloric restriction with adequate nutrition)
- Include omega-3 fats (flax, walnuts, or fish)
- Favor mono- and polyunsaturated fats over saturated ones
- Avoid trans fats
- Drink plenty of water
- Include fermented foods (kimchi, sauerkraut, yogurt)
- Eat cruciferous vegetables daily (broccoli, kale)
- Follow a Mediterranean or Blue Zone–style diet
- Avoid frequent snacking—give insulin time to rest
- Limit red and processed meats
- Eat nuts and seeds regularly (especially walnuts, almonds)
- Prioritize colorful fruits and vegetables (antioxidants)
- Cook more meals at home
- Avoid eating 2–3 hours before bed
- Occasionally fast (24-hour fasts or fasting-mimicking diets)
Exercise & Physical Activity (41–60)
- Walk at least 8,000 steps a day
- Do resistance training 2–3x/week
- Incorporate HIIT or Zone 2 cardio
- Practice balance exercises (yoga, tai chi, single-leg stands)
- Stay active throughout the day (avoid long sitting)
- Take the stairs when possible
- Build and maintain muscle mass
- Stay physically independent into old age
- Dance or do recreational movement
- Garden or do active hobbies
- Play sports you enjoy
- Stretch or foam roll regularly
- Maintain good posture
- Track your VO2 max (key longevity marker)
- Do isometric strength work (planks, wall sits)
- Swim or cycle (low-impact joint preservation)
- Keep a strong grip (grip strength correlates with mortality)
- Train with others for accountability
- Avoid injury—don’t overtrain
- Take walks in nature (reduces stress, improves mood)
Sleep & Stress Management (61–75)
- Get 7–9 hours of high-quality sleep
- Maintain a consistent sleep-wake schedule
- Avoid screens 1–2 hours before bed
- Practice mindfulness or meditation
- Limit blue light exposure at night
- Keep bedroom cool, dark, and quiet
- Treat sleep apnea or snoring
- Avoid caffeine after noon
- Use breathwork or yoga nidra to relax
- Manage chronic stress (key driver of disease)
- Journal or reflect daily
- Take regular rest breaks during the day
- Laugh often and deeply
- Limit news/social media exposure
- Foster emotional resilience (CBT, therapy if needed)
Cognitive Health (76–85)
- Read books and learn new skills
- Play brain games (crosswords, puzzles)
- Learn another language
- Limit multitasking—practice focus
- Take omega-3s (especially DHA)
- Challenge your memory (recall names, numbers)
- Stay curious and ask questions
- Engage in lifelong learning
- Avoid chronic benzodiazepine use
- Listen to music or play an instrument
Relationships & Mental Health (86–95)
- Prioritize close friendships
- Stay connected to family
- Volunteer or help others
- Have a sense of purpose
- Be part of a community (church, club, etc.)
- Have someone you can call at 2 a.m.
- Practice gratitude daily
- Forgive quickly—don’t hold grudges
- Surround yourself with positive, healthy people
- Love and be loved (companionship adds years)
Environment & Lifestyle (96–100)
- Avoid tobacco and second-hand smoke
- Limit air pollution exposure (filters, green spaces)
- Wear seatbelts and helmets
- Use sunscreen and avoid excessive UV exposure
- Live in a walkable, low-stress environment (location matters)
