I follow Peter Diamandis and attend Abundance 360 annually. Peter is my go-to for anything future-focused—and a trusted advisor when it comes to longevity. Below are his 11 resolutions to add decades to your life. I think it is worth your time. Here are my 3 favorites that I am working on:
— Prioritizing sleep: Getting enough sleep is a multi-decade work-in-progress for me, and the data keeps telling me to sleep more. Got it. Now, how do I execute? Working on that.
— Sugar = Poison: Eliminate it. Sugar is another multi-decade work in progress for me… 2026 is my year to radically cut down on sugar.
— VO2 max: This is the hot new metric for longevity and one I started working on weekly in 2025. I finally did my VO2 Max, and it was great, but not where I want/need to be for the amount of work I put in on the trail.
Keep reading below and pick your resolutions to work on this year.
The Fantastic Life Rule #10:
Take the Decision Out of the Moment
The people who win their health don’t rely on motivation—they set their rules in advance. Decide once how you sleep, train, and eat, then execute daily without debate.
11 Resolutions to Add Decades to Your Life
Metatrend #4: Longevity, Medicine & Biotechnology
Happy 2026!
Peter H. Diamandis
Jan 8
This is the most important year for your healthspan in human history.
The convergence of AI, genomics, CRISPR, and cellular medicine are transforming longevity science at a pace we’ve never witnessed. Companies like Insilico Medicine are now identifying longevity drug candidates 100x faster and 100x cheaper than traditional pharma. What once took 5,000 people now takes 50. What once took a decade now takes months. Billions are being invested into longevity therapies and AI is making unprecedented discoveries.
Your mission this year? Stay healthy enough to intercept these breakthroughs racing toward us.
Here are my 11 Longevity Resolutions for 2026 – what I’m personally doing to add decades to my healthspan:
1/ Prioritize Sleep Like Your Life Depends on It (Because It Does)
Dr. Matt Walker says it best: “Sleep is Mother Nature’s best effort yet at immortality.”
Close to 0% of the population can get away with less than six hours without harming their health.
My protocol: 8 hours nightly, cool room (63°F), dark environment, no food 2-3 hours before bed, and consistent bed time (for me @9pm) and wake times (for me 5:30am).
I’ve discovered that even 1 gram of sugar an hour before sleep can destroy the benefits of time-restricted eating.
Early morning light for circadian rhythm. Magnesium and blue-light blocking glasses in the evening.
Small changes. Massive impact.
2/ Muscle Mass: The Most Underrated Longevity Lever
Muscle mass is one of the most important predictors of longevity and speedy recovery from injury.
Recent research shows muscle-strengthening activities are associated with lower risk and mortality across all major non-communicable diseases.
My goal: resistance training (weights) 4 days per week, 1 gram of protein per pound of bodyweight, and 5 grams of creatine daily. In addition, I’ll add 4-6 hours per week of zone-2 training on my stationary bike while taking Zooms, or walking meetings whenever possible.
BTW, if you’re only doing cardio, you’re missing the biggest longevity lever available to you right now by not focusing on muscle mass as well.
3/ Get a Full-Body Health Upload (Know Your Numbers)
Most of us have no idea what’s going on inside our bodies unless we look.
On the lowest-cost end of your options, this might be using an Oura ring or Whoop, or signing up for Lifeforce to understand your blood chemistries and hormones.
If you have the means, join me on a deeper dive. Every year, I visit Fountain Life for a full-body MRI, AI-powered coronary CT, DEXA scan, 100+ blood biomarkers, toxin testing, food sensitivities, epigenetic age testing and more.
Nearly 14% of members discover a potentially life-threatening condition they didn’t know they had — and catch it in time to intervene.
Early detection is the difference between a minor intervention and a crisis.
Be the “CEO of your own health.” This year, resolve to find out what’s actually happening inside your body.
4/ Sugar = Poison. Eliminate It.
It’s simple… sugar = inflammation = cardiovascular disease = cancer fuel = accelerated aging.
It hijacks your dopamine system like cocaine.
A 10-day sugar fast can reset your palate and cravings.
Monitor your glucose with a CGM (continuous glucose monitor) and you’ll discover which foods spike you — often surprising ones.
When you change what you eat, you change which genes get expressed. That should be powerful for you.
5/ Fasting Isn’t Starvation, It’s Cellular Maintenance
When you fast, your body triggers autophagy, the process by which cells clear out damaged components and regenerate new ones.
My protocol: On non-workout days, I eat between noon and 6pm (18-hour fast). On weight-training days, I maintain a 12-hour eating window to support muscle protein synthesis.
Even a 12-14 hour overnight fast delivers significant metabolic benefits.
The key: no food 2-3 hours before bed. Period.
6/ VO2 Max: The Metric That Predicts How Long You’ll Live
VO2 max measures how efficiently your mitochondria convert oxygen and fuel into energy.
It’s directly correlated with all-cause mortality.
“The relationship between VO2 max and all-cause mortality is quite good,” says Dr. Michael Joyner of Mayo Clinic. “The odds of dying in the next ten years are markedly low if your VO2 max is high.”
My protocol: High-intensity interval training (HIIT) 3 days per week on my stationary bike: warm up for 5 minutes, then alternate 1-minute sprints (full output) with 1-minute recovery for 1 minute… repeat for as much as possible.
Simple. Brutal. Effective.
7/ Your Community Is Your Blue Zone
The people you spend time with shape who you are, what you think, and what you do.
Blue Zones—regions where people live measurably longer—share one common trait: strong community and social connection.
It’s been said you are the average of the five people you spend the most time with.
My resolution: maximize time with young-minded, health-conscious individuals who actively pursue longevity, share best practices, and encourage one another.
If you want to lose weight, hang out with people who exercise. If you want to live longer, hang out with people who are obsessed with healthspan.
This is one of the reasons I created the Abundance Longevity Trip: to bring together a global community of entrepreneurs and leaders who create what I call a “personal Blue Zone.” When you’re surrounded by people obsessed with longevity, sharing knowledge, and collectively funding the future of healthspan science, it changes everything.
8/ What You Let into Your Mind Shapes How Long You Live
Stop watching CNN, Fox, endless social media doomscrolling.
The constant stream of negativity shapes your neural networks just like food shapes your body.
Our minds are neural nets, similar to today’s large language models, constantly shaped by what we see, hear and the conversations we have.
Carefully choose what you let into your mind in the same way you’re careful about the foods you eat.
My resolution: consume longevity-positive content, books like Life Force, Lifespan, and Growing Young. Podcasts that educate and inspire.
Your mindset is a longevity intervention.
9/ Adopt a Longevity Mindset (Optimists Live 15% Longer)
One of the most important—and most underestimated—impacts on your healthspan is your mindset.
A Longevity Mindset is believing in the ability of science to extend your healthspan by 10 or 20 years. It’s understanding that health technologies are accelerating exponentially driven by AI, genome sequencing, epigenetic reprogramming, and gene therapy. And it’s a desire to keep yourself as healthy as possible to intercept these technologies when they arrive.
Ultimately, a Longevity Mindset means becoming the CEO of your health and recognizing that “Life is short until you extend it.”
As Dan Sullivan puts it: “Always make your future bigger than your past.”
Tony Robbins says: “Having a bigger purpose to live for is absolutely key to longevity.”
Here’s the data: In a study of 69,744 women and 1,429 men published in the Proceedings of the National Academy of Science, optimistic people lived as much as 15% longer than pessimists. The study was conducted over three decades, controlling for health conditions, behaviors like diet and exercise, and other demographic information.
Ask yourself: What would you do with an extra 30 years of healthspan? Having a clear vision and emotionally connecting with why you want those extra decades makes all the difference.
10/ The 70% Rule: Your Lifestyle Trumps Your Genes
Here’s the revolutionary truth most people don’t know.
Scientists analyzed a 54-million-person ancestry database and found that genetics account for only 7% – 30% of your longevity.
That means at minimum, 70% of your healthspan is determined by your choices.
Diet. Sleep. Exercise. Mindset. Community. Stress management.
You have far more control than you’ve been led to believe.
This is not wishful thinking, it’s data. Own it.
11/ Stay Healthy Long Enough to Intercept the Breakthroughs
We are approaching what Ray Kurzweil calls “Longevity Escape Velocity (LEV)”: the moment when science adds more than one year to your lifespan for every year that passes.
Kurzweil predicts we’ll reach LEV by 2033… in seven years.
Dario Amodei, CEO of Anthropic, suggests that AI could lead to breakthroughs that could double the human lifespan in as little as a decade.
Billions of dollars are flowing into epigenetic reprogramming companies: Altos Labs ($3B from Jeff Bezos), NewLimit ($280M+ from Brian Armstrong), Retro Biosciences ($180M from Sam Altman).
The $101M XPRIZE Healthspan now has 730+ teams competing to add 20 healthy years to your life.
The breakthroughs are real. Your job is to be healthy enough to intercept them.
The Bottom Line
Every year you add to your healthspan now is a year closer to the age-reversal therapies already in development.
Every resolution you adopt increases your odds of intercepting the most significant medical breakthroughs in human history.
2026 isn’t just another New Year.
It’s the year your longevity journey either accelerates… or falls behind.
Choose wisely.
To your health,
Peter