Five longevity beliefs that millions have followed for decades have just been overturned by the latest research. Some of these will surprise you.

In this explainer, Robert Lufkin MD walks through five of the most widely believed longevity myths — and what the most recent science actually says about each one. From genetics and middle age to antioxidants, alcohol, and caloric restriction, the evidence has shifted dramatically.

CHAPTERS:
00:00 — Introduction
00:32 — Myth 1: Your Genes Determine How Long You Live
01:51 — Myth 2: It's Too Late to Change After Middle Age
03:24 — Myth 3: Antioxidant Supplements Prevent Disease
05:22 — Myth 4: Moderate Alcohol Is Good for You
07:04 — Myth 5: Caloric Restriction Is King
08:50 — The Real Framework: Quality Beats Quantity
09:18 — Final Takeaway

KEY TAKEAWAYS:
• Genetics accounts for at most 25–50% of how long you live
• Quitting smoking before 40 eliminates ~90% of excess mortality risk
• Antioxidant supplements have no benefit and may increase mortality
• The protective J-curve for moderate alcohol disappears once you correct for the "sick quitter" effect
• Caloric restriction's primate magic was rescuing animals from a high-sugar control diet
• Diet quality matters more than diet quantity

STUDIES & SOURCES MENTIONED:
• Herskind et al., Human Genetics 1996 — 2,872 Danish twin pairs heritability of longevity
• Jha et al., NEJM 2013 — 21st-century smoking cessation and life expectancy
• Saint-Maurice et al., JAMA Network Open 2019 — Adult life-course physical activity and mortality
• Bjelakovic et al., Cochrane 2012 — Antioxidant supplements for prevention of mortality
• Zhao et al., JAMA Network Open 2023 — Daily alcohol intake and all-cause mortality meta-analysis
• Mattison et al., Nature Communications 2017 — Caloric restriction in rhesus monkeys (NIA / Wisconsin reconciliation)

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