Longevity doctor reveals what matters most for aging well, beyond pricey biohacks

As "biohacks" like peptides, cold plunges and high-tech wearables grow in popularity, some advocates promote the idea of dramatically extending human life — but others say its better to focus on more healthy years rather than living forever.

Dr. Annu Navani — chief medical officer at Le Reve Wellness in San Jose, California, where she leads advanced regenerative and longevity medicine programs — said the biggest myth is that people will be able to live for a "very, very long period of time."

"I do feel we have extended the to some extent," Navani, who is also founder of the World Institute of Regenerative Medicine, told Fox News Digital. "So yes, we are making progress, but I think it would be a false promise if we said people would live beyond 120 or 130 years of life."

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Instead, Navani said the goal should be to improve the quality of the years people have.

"Longevity medicine is all about adding life to those years, not so much years to life," she said.

Longevity medicine does not necessarily have to mean costly procedures, or biohacks, according to Navani.

For those who have limited time or money, the doctor recommends "starting from within the daily routines of smart practices."

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Navani shared the following four pillars of health that form the foundation of longevity, all of which "don't cost much money at all."

"I think sleep is really understated in terms of its importance for overall health and longevity," she said.

"Studies have shown that at least seven hours of sleep is [generally recommended] for a human being to be able to perform optimally, and has been linked to a good life and a decent health lifespan."

The CDC's guidance recommends seven or more hours for adults, but individual sleep needs vary.

Navani recommends eating at least three or four hours before bed, avoiding stimulating activities such as laptop use, and practicing calming routines like meditation, gratitude or journaling.

Health agencies recommend managing stress through a combination of physical activity, , relaxation techniques, proper nutrition and social connections.

Navani said she begins her day with 20 minutes of meditation and gratitude, which helps calm her mind and relieve stress.

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She also recommends meditating in the evening as a way to unwind before bed.

General recommends building meals around a variety of vegetables, fruits, whole grains, lean proteins, and low-fat or fat-free dairy, while limiting added sugars, saturated fat and sodium.

A balanced eating pattern should also be tailored to a persons age, health needs and preferences, according to the U.S. Department of Agricultures guidance.

The CDC recommends at least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous activity —