Aging is a natural and inevitable part of life. While the passage of time can’t be stopped, it is possible to grow older in a way that supports health, vitality, and a high quality of life. Dr. Eric Topol, a leading cardiologist and longevity researcher, has dedicated much of his career to understanding how people can age well. In his new book, Super Agers: An Evidence-Based Approach to Longevity, Topol outlines several science-backed strategies for healthy aging — many of which are simple and easy to integrate into daily life.
1. Exercise Is Essential
For Topol, physical activity isn’t optional — it’s a cornerstone of healthy aging. A fan of aerobic workouts, he also places strong emphasis on resistance or strength training. Numerous studies support this, including a 2011 study that examined the effects of strength training in older adults. The study concluded that progressive resistance training — even at higher intensities — is effective in combating sarcopenia (age-related muscle loss) and preserving motor function.
Topol includes resistance exercises in his own routine regularly and encourages others to do the same. He notes that even inexpensive resistance bands can offer excellent strength-training benefits, making it accessible to almost everyone.
2. Prioritize Sleep
In today’s busy world, sleep often gets sidelined, but Topol emphasizes its importance for long-term health. While many people aim for eight hours, emerging research suggests that seven hours of sleep may be optimal. A 2024 systematic review of 14 studies found that healthy aging is closely linked to sleep quality and moderate sleep duration.
Topol recommends sticking to a consistent early bedtime and tracking sleep using smart devices to monitor sleep quality. Good sleep hygiene, he stresses, is key to supporting physical and cognitive health as we age.
3. Eat the Mediterranean Way
Topol is a strong advocate of the Mediterranean diet, which consistently ranks among the healthiest eating patterns in scientific literature. A 2025 study that followed 105,000 people over 30 years found that 9% of them reached the age of 70 without developing major age-related diseases. The common factor? A Mediterranean-style diet.
This diet emphasizes fruits, vegetables, legumes, whole grains, olive oil, fish, and nuts, while limiting red meat and processed foods. It’s naturally high in fiber and has been associated with a reduced risk of colon cancer and other chronic diseases. Topol adheres to this diet in his own life and encourages others to adopt it for better aging outcomes.
4. Avoid Ultra-Processed Foods
While eating healthy foods is important, avoiding harmful ones is just as critical. Topol is vigilant about reading food labels and steering clear of ultra-processed ingredients. These foods, which include many packaged snacks, sugary drinks, and frozen meals, have been linked to a wide array of chronic illnesses, including heart disease and diabetes.
Cutting back on ultra-processed foods is a straightforward and impactful way to support long-term health. Topol’s message is clear: Be mindful of what goes into your body.
5. Nurture Mental Health
Healthy aging isn’t just about the body — the mind matters just as much. Topol underscores the importance of mental wellness and suggests spending more time in nature. “I have started spending more time in nature. I take that seriously,” he shared.
Spending time outdoors has been shown to reduce stress, elevate mood, and enhance overall mental well-being. Topol also advocates for mindfulness practices like yoga and meditation, which are proven to help manage stress, improve focus, and promote emotional balance.
Dr. Eric Topol’s approach to longevity isn’t about radical interventions or miracle cures. Instead, it’s rooted in science and built around consistent, healthy habits. By prioritizing movement, sleep, nutrition, mindfulness, and avoiding harmful foods, anyone can take meaningful steps toward aging well — and living better for longer.