Today is the day you stop majoring in the minors. Peptides. Supplement stacks. A ring that grades your sleep. Cortisol panic. The hunt for a perfect diet nobody has ever eaten. It’s all margin. A lot of worry (and money) spent chasing the last 1% while the other 99 sits there, free, waiting for you. Here’s what the boring stuff looks like in real data. The basics, together: in two big US cohorts, women with four or five ordinary habits at age 50 (no smoking, 30 minutes of activity a day, a decent diet, that sort of thing) had about 34 more years free of diabetes, heart disease and cancer. Women with none had about 24. Men: 31 versus 23.5. (1) Lifting: the biggest drop in risk for all-cause mortality, cardiovascular disease, and cancer, roughly 10 to 20%, came from just 30 to 60 minutes of muscle-strengthening work a week. An hour. A week. (2) Sleep: in 60,977 people wearing accelerometers, more regular sleepers had a 20 to 48% lower risk of death than the least regular, and regula...