Everything you need to know cut down to the basics based on evidence in the literature.

 Nutrition

Eat anti-inflammatory diet. Eat many veggies and fruit, uncooked as much as possible. Nuts and olive products. High quality protein, wild, grass-fed, range-fed red meat, fish. Avoid caffeine and refined sugars.

Exercise

At least 4 days a week. Interval training in 20 minutes. bursts of 30-60 seconds of maximum heart rate, followed by 60% rate for a couple minutes, then repeat. Could be biking, swimming, treadmill, rowing, running. Faster workout, better health benefits and fat burns much faster. Trainers use this technique frequently. Use resistance exercise almost daily if you can, up to one hour. Does not have to be super intense, just make sure you keep muscles strong, which improves insulin resistance. Too much exercise at high intensity over a lifetime is actually proven to shorten lifespan. Moderation is good here, but most exercising at their max are really only in the moderate level.

Vitamins and Supplements

trans-Resveratrol 250mg or more a day - mimics biological effects of starvation, which works at DNA level on rejuvenation of cells. One of the best anti-aging effects known so far, extending the life of yeast cells by up to 80%.

 Use ginger, turmeric, curcumin in both cooking and as supplements. Major anti-inflammatory. Curcumin is so good big pharma tried to patent it as an anti-inflammatory medication.

Vitamin D at least 2000 IU a day both men and women. Selenium, B vitamins, Coenzyme Q10, Omega-3 fatty acids.

 These have all been shown to increase life expectancy in rat and animal studies.