The longevity triad: Small daily changes in sleep, exercise and diet can add years to your life Minor daily improvements (e.g., +15 min sleep, +2 min exercise, +½ serving vegetables) can collectively extend lifespan by 1+ year, while larger optimizations (e.g., +75 min sleep, +12.5 min exercise, +25-point diet score) may halve mortality risk. The “sweet spot” includes 7.2–8 hours of sleep, 42–103 minutes of daily exercise and a high-quality diet (whole foods, minimal processed sugars/seed oils), potentially adding up to nine extra years of life. Combined, these habits reduce inflammation, enhance immunity, support cellular repair and delay chronic conditions…
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