Reprogramming Your Body's Aging Software

If you only remember 5 things: Exercise regularly (especially strength training + walking). Eat mostly plant-based whole foods. Get lots of fibre every day. Reduce excess animal protein and processed foods. Avoid constant snacking—allow time for your body to repair itself. One important caveat: some claims in this document (for example, exact supplement doses, "100 g+ fibre was ancestral norm," or specific lifespan extension percentages) are more speculative than others. The strongest evidence for healthy aging remains regular exercise, maintaining a healthy weight, eating a plant-rich diet, not smoking, sleeping well, and staying socially connected.