If you only remember 5 things:

1. Exercise regularly (especially strength training + walking).
2. Eat mostly plant-based whole foods.
3. Get lots of fibre every day.
4. Reduce excess animal protein and processed foods.
5. Avoid constant snacking—allow time for your body to repair itself.

One important caveat: some claims in this document (for example, exact supplement doses, "100 g+ fibre was ancestral norm," or specific lifespan extension percentages) are more speculative than others.

The strongest evidence for healthy aging remains regular exercise, maintaining a healthy weight, eating a plant-rich diet, not smoking, sleeping well, and staying socially connected.