Longevity without hype: What really works if you want to stay old and healthy

Some drink green juices, others seek out the cold or optimize their sleep with high-tech tracking. #Longevity is trending on TikTok, while podcasts philosophize about blueberries, autophagy, and cell aging. The desire to live as long as possible—and as healthily as possible—is more relevant than ever. And yet it's anything but new.

"Longevity" literally means longevity . But it means more than just a long life. It's about healthy aging , about a maximum quality of life into old age. It's about energy, mobility, mental clarity. And ultimately: about freedom. Freedom from illness, from limitations—and above all, from the feeling of being "at the mercy of"

Dr. Michèl Gleich combines his expertise in sports, military service, and leadership to inspire people around the world. As a sports scientist, former elite infantryman, and leadership expert, he helps individuals achieve peak physical and mental performance. His Christian faith and values ​​such as discipline, respect, and team spirit are at the core of his work. Dr. Gleich accompanies his clients on their path to personal excellence and sustainable development.

The reasons for this boom are manifold: an aging society, increasing chronic diseases, and a loss of orientation in a rapidly changing world. Longevity gives people hope – and control. In a time when so much seems uncertain, the longing for a long, stable, and self-determined life is growing.

But despite all the enthusiasm, it is also important to remain honest: The desire to “extend” one’s own lifespan only makes sense if it is accompanied by the question: What for?

I firmly believe that it is not in our hands how much time we are given in this world – but it is certainly our responsibility to fill that time with joy, love, and health . Longevity is not an ego project. It is not a self-optimization competition. It is an invitation to treat ourselves mindfully and consciously – physically, mentally, and emotionally.

As a trainer, coach, and officer, I've met many people who appeared healthy on the outside but were empty on the inside. And others who lived with limitations but were full of meaning, hope, and strength. For me, longevity means quality of life over quantity.

Science now provides clear evidence of what the healthiest people on the planet have in common—whether in Okinawa, Sardinia, or Costa Rica. It's not expensive supplements or DNA analysis that make the difference. It's:

1. Daily exercise – moderate but regular
2. Social connectedness – real closeness and meaning in relationships
3. A clear why – meaning of life, task, faith
4. Balanced diet – natural, nutritious, moderate
5. Good sleep – at the right time, in harmony with the body
6. Stress regulation – breathing, prayer, silence, structure

These are not fads, but timeless principles – and everyone can live them, regardless of budget, background or age.

In a world where our life expectancy is increasing, but not necessarily our healthy years, we as a society are facing a silent but enormous challenge. What is the point of growing older if we become lonely, immobile, or absorbed into the care system? Longevity must therefore never be thought of solely in individual terms – it is also a social responsibility. We need cities that encourage movement. Communities that enable closeness. Systems that take prevention seriously – not just treatment. If we want to redefine the concept of longevity, then it begins with each individual – but does not end with them.

I remember an elderly client I cared for a few years ago. He was 78, had suffered two heart attacks, and was physically challenged. Yet he radiated a zest for life that was contagious. His morning routine consisted of a short walk, a cup of coffee with his wife—and a prayer. "I don't want to live here forever," he once told me, "but I want to leave this world upright and grateful and go to the Lord."

This attitude still touches me today. It sums up what it's really about: not avoiding death, but shaping life .

As a person of faith, I see responsibility for my body not only as a health-related but also a spiritual one. The body is a gift – and how we treat it reflects our attitude toward life itself. I don't believe we can control our destiny with numbers. But I do believe that through discipline, gratitude, and healthy habits, we can pave a path – toward greater dignity, depth, and connection.

Longevity is more than a trend. It's a conscious decision for a life that 's not just longer , but better . Not through hype or perfection, but through consistency, meaning, and love. The question isn't, "How do I live to be 100?" The question is, "How can I live today as if my life were precious?" Because that's exactly what it is. Every single day!

This article is from the EXPERTS Circle – a network of selected experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.