Longevity science tells us that how long we live is shaped partly by our genetics and partly by the way we live our lives.
But while this gives us considerable power to improve our chances of a long, healthy life - it's helpful to know which habits matter most.
According to board-certified oculoplastic surgeon Raymond Douglas, who focuses on inflammation, lifestyle, and biological ageing in his clinic, longevity is often shaped more by daily habits than genetics.
“Most people aren’t failing at longevity because of bad genes; they’re failing because bad sleep ages tissue faster than most diets can reverse,” he told GB News.
The importance of sleep for optimal health cannot be overstated
|GETTY
“The biggest mistake I see is treating sleep, blood sugar, and stress as lifestyle preferences rather than biological requirements.”
As more and more people race to secure the latest health treatments, Dr Douglas warned that they risk overlooking the habits that matter most.
“I've had patients pending thousands of peptires and IV drops while getting only five hours per night,” he said.
“The body repairs tissue, clears inflammatory waste from the brain and resets hormonal function during sleep.”
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“Ultra-processed food doesn’t just add empty calories, it disrupts the gut-brain axis and builds systemic inflammation that surfaces years later as metabolic disease and faster cognitive decline.
“Chronic low-grade stress does similar damage by keeping cortisol elevated around the clock, which cuts into the body’s overnight repair window.”
A consistent sleep schedule is paramount for the body because it runs on an internal clock that governs when you feel sleepy or alert.
More importantly, at least where longevity science is concerned, it triggers restorative processes that occur during the sleep cycle.
These steps play a critical role in memory storage, cell reparation and removing waste from the brain - all of which are key markers of healthy ageing.
Getting enough sleep, managing stress and recovering well will all help with results | GETTY“My top recommendation is always to get enough sleep first, before anything else,” Dr Douglas noted, recommending a goal of seven to nine hours.
“After that, whole foods that keep blood sugar steady throughout the day.”
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