Keys to Longevity: It’s Not That Complicated

By Nancy A. Palermo, MD

Edited by: Thrive Carolinas

In today’s world of biohacking, cold plunges, IV drips, and influencer-endorsed supplements, it’s easy to assume the path to longevity is complex and out of reach. But the truth may be much simpler, and far more accessible than we think.

What Is Longevity, Really?

Longevity isn’t just about living longer. The focus has shifted to health span, how well we live during those extra years. Influential voices like Dr. Peter Attia and Dr. Andrew Huberman have helped spark widespread interest in optimizing the aging process. But if we want answers rooted in real life, we may need to look beyond Silicon Valley and turn our attention to the world’s centenarians already living long, healthy lives.

The Real Longevity Experts: Centenarians

From Sardinia to Okinawa, centenarians, those living 100 years or more, offer valuable insights. These individuals aren’t relying on wearables or pharmaceutical shortcuts. Instead, they practice foundational lifestyle habits: simple, consistent routines that support health and vitality well into old age.

What sets them apart? It’s not just their lifespan, it’s their quality of life. Many remain active and disease-free, and researchers have taken note.

What Science Tells Us About Aging Well

Longevity is closely tied to cellular health. Researchers have identified several key biological factors:

• Mitochondria, the cell’s powerhouses, support energy production and longevity
• Telomeres, protective caps on chromosomes, help regulate the lifespan of our cells
• Longevity genes, like sirtuins, AMPK, and mTOR, play critical roles in slowing cellular aging

Lifestyle can influence these elements, mainly how we eat, move, and manage stress.

The Gut-Longevity Connection

Perhaps one of the most fascinating recent discoveries involves the gut microbiome. Scientists studying the microbiomes of centenarians and supercentenarians (those 110+) have found:

• Greater microbial diversity, which supports immune health and metabolic flexibility
• Higher levels of beneficial strains like Akkermansia muciniphila, Christensenellaceae, Prevotella, and Bifidobacterium
• Lower levels of pro-inflammatory bacteria like E. coli and Shigella

These findings suggest that gut health may be a major driver of immune resilience, disease prevention, and ultimately, longevity.

Mitochondria and Microbes: A Symbiotic Story

Our gut microbes and mitochondria have something in common. They both rely on us, and we rely on them. Mitochondria, once free-living bacteria, now power our cells. Likewise, a balanced microbiome helps regulate inflammation, optimize digestion, and even support nutrient absorption.

When we protect them, they protect us.

It’s a partnership that directly impacts how well and how long we live.

So, What Can You Do Today?

The best news? Supporting your mitochondria and gut doesn’t require expensive treatments or fancy gadgets. It comes down to a few simple, science-backed habits:

• Eat a plant-rich diet high in fiber, fermented foods, and colorful phytonutrients
• Avoid excess sugar and processed foods
• Stay active with daily movement
• Cultivate strong social connections
• Manage stress through mindfulness, rest, and routine

Turns out, the most powerful longevity “hack” may be consistency, not complexity.

Want to Learn More About Aging Well?

Join us for Yoga & Learn – Longevity Tactics 
Monday, May 20th at 6 PM
Get a deeper dive into the science and strategies that support longevity, no cold plunge required.