Drawing on work at the University of Sheffield’s Healthy Lifespan Institute and USC’s Longevity Institute, experts highlight the benefits of moderate evening resistance and cardio exercise finished 90 minutes before sleep, plant-forward meals timed three hours before bedtime, and a stable 10–11pm lights-out schedule to optimize metabolic health and longevity.

Key points

• Moderate evening resistance and aerobic exercise, finished ≥90 minutes before sleep, reduces premature mortality risk by 20–30% and enhances deep sleep stages.
• Plant-rich dinners high in fiber and lean protein, consumed three hours before bedtime, stabilize blood sugar and lower obesity and diabetes risk.
• Consistent 10–11 pm sleep onset, combined with dimmed lights and caffeine avoidance, aligns circadian rhythms to reduce cardiovascular disease rates.

Why it matters: Integrating circadian-aligned exercise, nutrition, and sleep routines offers a scalable strategy to prevent age-related disease and promote healthy aging.