Forget anti-ageing hacks. Scientist shares 4 simple tips on how to live past 100 years

Living to 100 might seem like a distant dream, but for behavioral neuroscientist Stacy Andersen, it’s a life goal backed by science. As co-director of the New England Centenarian Study, she’s spent decades studying people who not only live long but also thrive well into their 90s and 100s. From chatting with sprightly centenarians over breakfast to observing their day-to-day routines, Andersen has found that living long isn’t about chasing the fountain of youth — it’s about making consistent, intentional choices.

In an interview with Business Insider, she shared four daily habits Andersen personally follows, inspired by her years of research into the world’s healthiest elders:

Eat five different colors every day

Andersen makes it a point to eat fruits and vegetables in at least five different colors daily. This ensures she gets a wide variety of nutrients while keeping meals visually fun and balanced. Her diet consists of legumes, lean meats, nuts, and olive oil which is linked to better heart health, reduced inflammation, and longer life spans.

Move every single day and mix it up

Daily movement is a non-negotiable for Andersen. Whether she’s hiking with her dog or running on a treadmill, staying active is key. Many of the centenarians she’s studied walk daily, garden, or keep busy with household chores, simple forms of exercise that keep the body and mind sharp.

Prioritize sleep

Getting a solid eight hours of sleep is another habit Andersen sticks to. But more than the number of hours, she believes consistency is crucial. Waking up refreshed and ready for the day is the real indicator of good sleep quality. She also shared that there's a deeper benefit — during sleep, the brain clears away harmful proteins linked to neurodegenerative diseases like Alzheimer’s, essentially giving your mind a nightly cleanse.

Always learn something new

Andersen recently took up sailing, not just for fun, but to challenge her brain and body. She encourages everyone to pursue a new skill, whether it’s painting, music, or a new sport. It’s about engaging your brain in unfamiliar ways, which helps strengthen neural pathways and promotes long-term brain health.