The 6 rules you need for a long, healthy life and how to cut your risk of dementia, heart disease and cancer | Dr. Ezekiel Emanuel

16 July 2026 · 1h 2m

ZOE Science & Nutrition

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What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits?

In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer and early death.

Ezekiel explores the science of healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from what matters most.

By the end of the episode, you’ll have six practical habits that have the biggest impact on living well for longer. From building stronger relationships and staying mentally active to improving your diet, exercise and sleep, Ezekiel offers a simple framework designed to support health over decades, not weeks.

If you want to live a longer, healthier life, are you focusing on the habits that matter most?

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Timecodes

00:00 Why more exercise may not help you live longer
03:49 The book that made a leading doctor furious
08:11 Why wellness culture thrives when life feels out of control
10:52 What the wellness industry gets wrong about longevity
13:05 Are peptides and supplements dangerous?
16:28 How much alcohol is safe to drink?
18:52 How ultra-processed food affects your brain and body
23:49 Is vaping safer than smoking?
25:35 Which vitamins and supplements are actually worth taking?
28:09 Rule one: The risks that are never worth taking
30:12 Is climbing Everest more dangerous than you think?
31:27 The number one rule for a longer, healthier life
33:35 How loneliness increases your risk of early death
35:51 What loneliness does to your immune system and heart
37:03 How many close friends do you need for better health?
39:20 Is working from home harming your mental health?
40:08 How to rebuild your social life when you feel isolated
40:52 Four vaccines linked to a lower risk of dementia
44:21 Is retirement bad for your brain?
45:32 Four simple food rules for better gut health
47:56 The three types of exercise you need as you age
50:17 How many hours of sleep do you really need?
52:24 Is sleep less important than social connection?
54:02 Why sleeping pills may not improve your sleep
56:13 The one habit that combines all six longevity rules