She recommends focusing on four inexpensive pillars: sleep, nutrition, stress management, and exercise.

Sleep is the first pillar. Navani says at least seven hours of sleep each night is linked to better health and a longer lifespan. The CDC advises adults to aim for seven or more hours, though individual needs can differ.

Nutrition is the second pillar. A balanced diet built around vegetables, fruits, whole grains, lean protein and low‑fat dairy, while limiting added sugars, saturated fat and sodium, supports the body’s repair systems.

Stress management forms the third pillar. Daily meditation, gratitude practice or journaling can calm the mind. Navani starts her day with 20 minutes of meditation and gratitude, and she also suggests an evening meditation to unwind.

Exercise is the fourth pillar. Navani identifies high‑intensity resistance training as especially important for people in their 50s and older because it strengthens bone, muscle and cardiovascular health. She also highlights VO₂ max – the maximum amount of oxygen the body can use during intense activity – as a key health marker, she said.

To make these habits easier, Navani proposes a 20‑minute morning routine split into three parts: the first 20 minutes for meditation and gratitude, the second 20 minutes for movement such as stretching or resistance work, and the final 20 minutes for reading something that interests you.

Navani stresses that it’s never too late to begin. She often tells patients who are 55 or 60 that today is the best time to start improving their health span.