8 Longevity-Boosting Resolutions to Set in 2025

If 2025 is your year to prioritize longevity (and it should be!), we’ve tapped into the insights of four Hone ambassadors—each at the forefront of optimizing health and extending lifespan. From fitness routines to mindful eating, these strategies will set you on the path to a longer, healthier life.

Photo courtesy of Dan Churchill

Dan Churchill

Celebrity chef and host of The Epic Table podcast

Upgrade your morning routine

“I’m a big proponent of coffee, reading or writing, and red light therapy in the mornings,” Churchill says. “I combine these three practices and sit with my dog, Maverick. It’s a great time for me to chill and jot down what my day looks like to be successful. It also helps ensure I’ll achieve these small wins throughout the day, and this is something I’m excited to continue into 2025.”

Research suggests that a no-rush morning ritual can elevate mood, reduce stress, boost energy, and increase productivity (1), so make it count. Start small. Pick one thing that makes you feel good and build from there. Add sensory elements like lighting a scented candle or diffusing energizing essential oils—think zesty citrus or calming lavender. Pair that with a feel-good activity, like a quick stretch, jotting down three things you’re grateful for, or setting an intention for the day ahead. 

The result? A morning ritual that’s not just productive but leaves you feeling grounded and ready to crush whatever comes next.

Fine-tune intermittent fasting

Monthly intermittent fasting was a staple for Churchill in 2024. This year, he’s scaling back to four times a year.

Intermittent fasting can offer longevity benefits like weight maintenance, autophagy, improved heart health, and reduced inflammation. But restricting caloric intake during a fast can also negatively impact your performance during exercise (2). “Given my athletic direction over the next year and the volume of training and sports planned, I’ll need to minimize the amount of intermittent fasting I do,” Churchill explains. 

Instead of fasting, Churchill is focusing on meeting his daily caloric needs to keep up with the demands of his training. 

Photo courtesy of Louisa Nicola

Louisa Nicola

Neurophysiologist and human performance coach

Prioritize stability and hypertrophy training

Nicola wishes she had incorporated two types of exercise into her longevity routine sooner: stability and hypertrophy training, which may increase lifespan by reducing disease and injury risk (3, 4). 

“Prioritizing these two components amplifies my performance as an athlete and creates a stronger base for long-term health,” Nicola says. 

For hypertrophy specifically, incorporating compound lifts like squats and deadlifts can be a game-changer. These movements target multiple muscle groups, maximizing strength and muscle growth in one efficient workout. Nicola emphasizes that combining these with stability exercises not only supports muscle growth but also ensures proper alignment and injury prevention, creating a balanced fitness foundation.

Meditate with visualizations

Nicola describes visualization as a game-changer for stress management and goal alignment. “Not only has it helped me manage stress and stay grounded, but it’s also enhanced my focus and ability to align my actions with my long-term goals,” Nicola says.

How to do it: Create a mental image of a scene that makes you feel relaxed and content.  You might imagine that you’re lounging on a beach or even accepting an award. Then close your eyes and “go to your happy place.” A 2023 study found that this type of meditation greatly reduced stress levels, anxiety, and depression—as well as increased motivation—in nursing students (5).

Photo courtesy of Jonathan Leibson/Stringer via Getty Images

Brendan Fallis

DJ, entrepreneur, and lifestyle influencer.

Swap intermittent fasting for intuitive eating

“In 2024, I experimented with intermittent fasting,” says Fallis. “While it has undeniable benefits for many, it disrupted my energy levels and mood.” 

In 2025, he’ll switch to intuitive eating, a practice that involves eating the foods that make you (and your gut) feel your best and dialing into your body’s natural hunger cues to prevent starving or overeating.

Intuitive eating may pack many of the same benefits as intermittent fasting: One review linked it to weight maintenance, improved mental health, and healthier cholesterol levels (6). 

Make sleep non-negotiable

“Sleep is the foundation of physical and mental health. It impacts everything from hormone balance to cognitive function,” he says, “yet it’s often sacrificed in our hustle culture.” 

Around one-third of American adults don’t get enough sleep (7). And the effects go beyond dozing off in your 9am meeting: Consistent lack of sleep is linked to cognitive decline, diabetes, obesity, and even a shorter life (8, 9). 

If you’re struggling to get enough Zs, these 10 sleep hygiene tips can help you fall and stay asleep—no counting sheep necessary. 

Photo courtesy of Rick Kern/Stringer via Getty Images

Aubrey Marcus

Founder of ONNIT and host of The Aubrey Marcus Podcast

Incorporate blood-flow restriction into workouts

Marcus spends hours in the gym, so he’s adopting a trick for maximizing gains in less time: blood flow restriction training.

“Blood flow restriction band training allows you to get an incredibly intense workout in under 10 minutes,” Marcus says. That’s because the practice significantly increases hypertrophy, the rate at which your muscles rebuild and grow (10).

To try it, place a BFR cuff around the muscle you’re working out. So, if you’re doing bicep curls, you’d place the band near your armpit. Here’s how to get the most out of blood flow restriction training.  

Swap seed oils for olive oil

In 2025, Marcus is replacing seed oils with olive oil for its anti-inflammatory properties and longevity benefits.

“If I could go back 10 to 20 years, I would have liked to know the difference between types of oils and what the healthier oils are, like olive oil,” he says. Beyond tasting great, olive oil lowers inflammation, reduces heart disease risk, and may protect against certain cancers (11). No wonder it’s a major ingredient in several Blue Zones diets. 

Marcus is also eating fewer seed oils—such as canola, soybean, and corn oils—which some research suggests could be pro-inflammatory.

Ready to make 2025 your healthiest year yet? Take inspiration from these longevity-boosting resolutions and craft your own game plan. An easy place to start? Order a Hone biomarker assessment to gain personalized insights into your health.