10 rules for living longer, seeing your grandkids grow up and enjoying your retirement savings

As scientists increasingly investigate how everyday habits may influence , one longevity doctor says the keys to a longer, healthier life don't require expensive supplements, elaborate biohacks or cutting-edge treatments.

Dr. Michael Hall, a Miami Beach longevity physician and author of the new book, "Infinite Youth," has identified what he calls the "10 commandments of longevity," which he believes can help people extend their healthiest years.

Hall said the principles were shaped by nearly two decades in longevity medicine and by observing health and aging across cultures around the world.

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"These are core elements that are not , they're not NAD," Hall told Fox News Digital. "It's not that you've got to buy a fancy thing on Amazon." Instead, he said, "you start out with the basics and you maintain them consistently."

"If youre embracing some of these things, you are doing exactly what you need to do — and these dont cost anything."

The content that people repeatedly consume — particularly when its fear-based or negative — can shape their behavior, according to Hall. He sees protecting attention as part of protecting health, emphasizing the importance of being intentional about what people .

"What you put in your mind, you need to be very careful about," he said. "What you think, you become."

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A recent study identified a "sweet spot" of about six to eight hours of sleep per day, which researchers linked to healthier aging and lower risks of premature death and disease.

Sleep is when the body recovers and the brain "resets," yet technology and poor increasingly interfere with that process, according to Hall.

"Sleep is probably one of the most important things that we just dont talk about enough," he said.

The expert pointed out that the bodys circadian rhythm responds naturally to light and darkness, while screens, artificial light and late bedtimes can disrupt that cycle.

"The bed is really for sleep and sex," Hall added.

A September 2026 study found that highly active older adults maintained high levels of into their 60s, 70s and 80s, despite some normal age-related decline.

"Movement is life," Hall agreed. He recalled seeing older adults remain highly active during his time working in New Zealand and Sri Lanka, including women in their 90s who were still mobile and fit.

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Halls own routine includes walking, swimming, cycling and resistance work.

For everyday movement, he particularly recommends walking and squatting, which engage large muscle groups and help maintain strength and mobility.

Muscle strength helps support bones, posture and mobility, and may help reduce frailty and fall risk later in life, according to the longevity expert.

"You need to maintain that good, healthy posture and strength throughout your life," Hall said.

He connected loss of movement and strength with weakening muscles, bones, tendons and ligaments, potentially increasing fall risk as people age.

"If youre moving, youre preserving strength, youre maintaining yo