The doctor shared the “10 commandments of longevity”

Dr. Michael Hall, a Miami Beach longevity specialist and author of a new book, Infinite Youth, has identified what he calls the “10 Commandments of Longevity,” which he believes can help people prolong their healthiest years.

As Fox News notes, Hall said these principles were formed over nearly two decades in longevity medicine and based on observations of health and aging across cultures around the world: “If you stick to some of these principles, you do exactly what you need to do, and it costs nothing.”.

No 1. Be careful

The content people consistently consume, especially if it's fear-based or negative, can influence their behavior, Hall said. The doctor views attention as part of health protection, emphasizing the importance of being mindful of what people consume in their minds. “You have to be very careful with what you put into your mind,” he said. “What you think, you become.”.

No 2. Keep up your sleep schedule

A recent study found a “positive effect” of six to eight hours of sleep per night, which researchers have linked to healthier aging and a reduced risk of premature death and disease. During sleep, the body recovers and the brain “reboots,” however, according to Hall, technology and poor sleep habits increasingly interfere with this process. “Sleep is probably one of the most important things we just don’t talk about enough,” he said.

The body’s circadian rhythm naturally responds to light and darkness, while screens, artificial lighting and late bedtime can disrupt this cycle. “The bed is really designed for sleep and sex,” Hall added.

#3: Move daily

A study conducted in September 2026 found that highly active older adults maintained high levels of aerobic fitness until age 60, 70 and 80, despite some age-related decline. “Movement is life,” Hall agreed. He recalled how during his work in New Zealand and Sri Lanka, older people remained very active, including women in their 90s who were still agile and fit. Hall himself is engaged in walking, swimming, cycling and strength exercises. For everyday movement, he especially recommends walking and squats, which involve large muscle groups and help maintain strength and mobility.

No 4. Stay strong

According to the longevity expert, muscle strength helps maintain bones, posture and mobility, and may also help reduce the risk of fragility and falls later in life. “You need to maintain good, healthy posture and strength throughout your life,” Hall recommends. He linked loss of mobility and strength to weakening of muscles, bones, tendons and ligaments, potentially increasing the risk of falling with age. “If you move, you retain strength, you maintain your bones because they are strong,” Hall said.

No 5. Eat real food

For optimal nutrition for longevity, Hall recommends choosing foods with minimal processing, paying special attention to ease of preparation, portion control and awareness of what is included in dishes. “Food is medicine, food is fuel, food is life,” Hall said. Hall says he cooks his own meals, mostly chooses fresh produce and largely avoids foods “out of the bag or box,” but he prefers to control portions rather than abandon them altogether. “I don’t care what you love, you can try it,” he said.

No 6. Set a target

Having a mission gives people the opportunity to invest in something bigger than themselves, contributing to emotional well-being and fulfilling life with meaning, Hall said. “It’s the most important part of being human,” he said. “Our mission is our mission.”.

In Hall's view, that goal doesn't necessarily have to be tied to some outstanding calling. Whether a person is a doctor, a firefighter, a baker, or a coffee shop owner, serving others can fill them with meaning. “If you just serve yourself, you’re not going to be a happy person,” he added.

7. Develop meaningful relationships

“No one ages alone,” Hall said. “You cannot live alone. You are not made to be isolated living alone in a box. A study published in October 2026 in PLOS One found that loneliness is associated with a higher risk of death at ages one, three and five. Hall also noted that communication, family and meaningful relationships are important parts of his own life. “Having people around you who value you, who you can connect with, who you can talk to, laugh with, is so important,” he said.

No. 8: The long-awaited challenge

A 2025 study of more than 10,000 older adults with cognitive impairment found that more active participation in cognitive-enhancing activities led to a lower risk of death over time. “We need to be challenged – as individuals, as a community, and as a society as a whole,” Hall said.

No. 9: Keep your curiosity

Research has shown that constantly learning and finding new experiences can promote healthy aging. Hall also believes curiosity helps people stay engaged as they get older. “Curiosity allows us to explore and always know that there’s more to it,” he told Fox News Digital. “You will never know everything. Therefore, you are always on the lookout.” Curiosity in many ways prompted Hall to travel and work around the world, he said, noting that getting older shouldn't mean stopping looking for new experiences. “We were kids and by the way, we never really grew up – we just get old physically.”.

#10: Keep the funnel wider

In his book, Hall describes healthy aging as keeping the body’s metaphorical funnel as wide as possible for as long as possible. He sees aging as a gradual narrowing of this funnel with increasing physiological stress as the body loses some of its ability to maintain optimal functions. “We were kids and never really grew up – we just get old physically.”.

Maintaining the happiness funnel, he said, means maintaining overall health and resilience through basic habits outlined in his other precepts. Ultimately, Hall said his goal is not just to help people celebrate more birthdays, but to make those extra years healthier and more meaningful: “The best years of your life, the best lifestyle you can have, is to share and make society better.”.