The secret to living longer might be hiding in your morning routine. While billions of dollars fund research into anti-aging drugs and advanced therapies, some of the most powerful tools for longevity are surprisingly simple. Dr. Eric Verdin, president of the Buck Institute for Research on Aging, says that while continued research into aging and potential longevity therapies is necessary and exciting, researchers have already identified four simple factors that could help people live healthier, longer lives. “Most people today could expect to live to 95 in good health based on what we know about these four factors,” says Verdin, who is also a professor of medicine at the University of California, San Francisco.
Think about it this way: a significant portion of your life expectancy is determined by non-genetic factors, according to research. To me, that’s an incredibly powerful message, because it means you cannot be fatalistic about your own aging. Your decisions about whether to live healthily or not are going to have a huge effect on how long and how well you live. The most fascinating part? These life-changing habits take just minutes to implement, yet their impact can add years to your life. So let’s dive into what longevity experts actually do each morning.
Morning Sunlight Exposure: The Ultimate Circadian Reset
A recurring advice from Huberman is to soak in the morning sunlight. He believes that exposing yourself to sunlight shortly after waking can enhance your cortisol levels and set your circadian rhythm straight. This isn’t just wellness advice – it’s backed by serious science. The timing of sunlight exposure predicted next-night sleep quality. Specifically, morning sunlight exposure, relative to no sunlight, predicted better sleep quality based on responses to the brief Pittsburg Sleep Quality Index. Morning sunlight may regulate circadian rhythms, subsequently improving sleep.
Research also shows that early morning sunlight benefits your circadian rhythm, helping your body know when to wake up and when to wind down at night. Sunlight in the morning, preferably in the first 30 to 60 minutes after waking, has been shown to increase alertness, boost mood, lower stress, and improve sleep quality. On a sunny morning, get outside for 5-10 minutes. You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast or journal in the sunlight. Even on overcast days, there is still enough sunlight to trigger positive effects, but you’ll need to increase the time outside to at least 15-20 minutes.
The cardiovascular benefits are equally impressive. Researchers propose the hypothesis that the reduction of exposure to intense light in the morning is associated with a decrease in the amplitude of the nocturnal dip and, consequently, a greater risk of cardiovascular diseases. Research suggests that proper hydration may help reduce cardiovascular disease risk and blood clot formation. Exposure to natural light in the early morning hours has been associated with advancing circadian rhythms and regularity of the sleep-wake cycle in healthy adolescents and young adults in different urban contexts. This simple habit literally helps your heart while you watch the sunrise.
Strategic Hydration: The First Thing Your Body Craves
If you want to age gracefully, keep a glass of water by your bedside. Pandya says many centenarians will wake up and the first thing they will do is drink a couple of glasses of warm water or lemon water to hydrate. “They’re very keen on hydration,” she says. Older adults who stay well-hydrated tend to live longer and have fewer chronic conditions, such as heart and lung disease. This isn’t just about quenching thirst – it’s about giving your body what it desperately needs after hours without fluid intake.
After hours of sleep, the body is naturally dehydrated. Drinking water first thing in the morning helps kickstart the body’s metabolic processes and improves cognitive function. Studies have shown that even mild dehydration can impair concentration, mood, and memory. A 2020 study found that rehydrating immediately upon waking replenishes the fluids lost overnight, ensuring better mental clarity and focus throughout the day. Water makes up 80-85% of the brain and is critical for cognitive function. Even slight dehydration impaired cognition, attention, and other skills such as visual identification, physical movements, and memory.
The metabolic benefits are noteworthy too. Research by Michael Boschmann and colleagues found that drinking water before breakfast can reduce appetite during meals and increase metabolic rate in obese individuals. Dehydration is one of the leading causes of dry, dull skin and premature aging. Drinking water first thing in the morning enhances skin elasticity, reduces puffiness, and flushes out toxins, leading to a natural, healthy glow.
Morning Movement: Small Steps, Massive Returns
According to Morales-Palomo et al. (2024), aerobic exercise in the morning time decreased waist circumference and enhanced important insulin sensitivity, which are beneficial for weight loss and metabolic health. According to the study, exercising in the morning seems to control obesity and prevent cardiovascular disease better than exercising at different times of the day. You don’t need an intense workout – even gentle movement can transform your entire day.
Exercising for at least 150 minutes a week (2 hours and 30 minutes) can have a positive impact on your overall health, Longo says. This aligns with the U.S. Department of Health and Human Services’ 2018 physical activity guidelines. Having at least 50 minutes of that physical activity be strenuous exercise that challenges you, can lead to even more health benefits, he adds. Breaking this down means just over 20 minutes per day – easily achievable with a morning walk or light stretching routine.
Exercising in the morning has been linked with changes in the metabolism of the body. A study done by Moholdt et al. (2021) states that exercise timing improves the effect on its metabolic pathways. A morning workout, in particular, can entrain circadian rhythms which is important for the pharmaceutical efficacy of one’s metabolism. Think of morning movement as programming your body’s internal computer for optimal performance throughout the day.
Quality Coffee: The Longevity Elixir Done Right
Every morning, Topol drinks coffee, which is linked to a number of benefits. Research from Johns Hopkins University points out that moderate coffee consumption can be a guard against diabetes, aid in weight management, and promote heart health. Remember that adding too much cream and sugar might negate these advantages, so it’s best to enjoy your brew with minimal extras. The key word here is moderate – think quality over quantity.
Coffee becomes even more powerful when you time it strategically. Consider delaying caffeine intake for 90-120 minutes after waking as a strategy to support your body’s natural cortisol rhythm. This allows your natural cortisol awakening response to do its job first, then coffee enhances rather than replaces your body’s natural energy systems.
Opting for herbal teas and hot chocolate is a great choice due to their rich antioxidant polyphenol content. Polyphenols are brilliant at neutralising reactive oxygen species that trigger age-related diseases. For instance, the cocoa flavan-3-ols present in dark chocolate are linked to a reduced risk of heart attacks, strokes, and diabetes. Whether you choose coffee or alternatives, the morning warm beverage ritual appears to be a cornerstone of longevity practices.
Yoga Nidra and Mindful Recovery
“Each morning, I take a moment to assess if I feel rested, which, more often than not, is a no,” Dr. Huberman shares. “That’s why I start my day with a yoga nidra session, lasting anywhere from 10 to 30 minutes.” Dr. Huberman explains that yoga nidra brings on a state resembling sleep, providing him with the sensation of additional rest without needing more sleep. This practice essentially gives you a second chance at feeling rested.
Cleveland Clinic research underscores yoga nidra’s benefits, highlighting its role in stress and anxiety relief and its potential to increase melatonin production, promising a more restful night’s sleep. Think of it as depositing extra energy into your personal battery bank. Setting time aside to do things that bring you joy and practicing gratitude may all help increase your levels of optimism and happiness. Anxiety and stress may significantly decrease your lifespan. A 2024 review found that regularly experiencing stress and anxiety can increase your chance of developing conditions like heart disease.
Even five minutes of deep breathing or gentle stretching can reset your nervous system. The goal isn’t perfection – it’s creating a moment of calm before the day’s demands kick in.
