As a longevity researcher and doctor of functional medicine, I practice daily habits for a long, healthy life.

Throughout his 35-year career in functional medicine, Dr. Frank Lipman has consistently viewed researching longevity as an integral part of his work.

Danielle Claro and Lipman are the co-authors of "The New Rules of Aging Well," one of Lipman's seven books.

Lipman advises his patients to follow his own advice when it comes to longevity, as he shares this with CNBC Make It.

These are his daily practices for a long, healthy life.

This interview has been edited and condensed for clarity.

'Almost everything I recommend to my patients, I do myself'

CNBC Make It: How do you maintain a healthy body?

I engage in strength training, aerobic exercise, and high-intensity interval training a few times a week as part of my exercise routine.

I strive to do it daily.

In addition to taking a multitude of supplements, including vitamin D and fish oil, I also undergo hormone replacement therapy.

I am very proactive about my health and often practice what I recommend to my patients.

Do you have any specific activities that you engage in to maintain brain health?

I've had my brain mapped and use a red light helmet at least five times a week for 15 minutes to treat any issues found.

I measure under active and over active areas in the brain and target those areas with specific red light frequencies.

I use a red light helmet in addition to exercising, managing stress, and ensuring adequate sleep.

What is your social fitness like?

My grandson and I spend a lot of time together, and I'm really enjoying it.

He'll likely want to spend less time with his grandparents as he gets older, so I'm making the most of it while he's still young and enjoys their company. He's almost five, but he's still at an age where he values their presence.

We spend time with both family and friends.

What are some foods you strive to consume regularly, whether daily or weekly?

I am highly focused on consuming a diet that is low in sugar and carbohydrates, while being high in protein. My protein intake is a top priority, and I obtain it through various sources such as eggs, red meat, chicken, and fish.

I consume a lot of green leafy vegetables and non-starchy vegetables. Although I enjoy fruit, I make an effort not to consume too much of it. However, I will indulge in berries.

My diet consists of protein, fatty fish, non-starchy vegetables, and berries, following a Mediterranean pattern without bread or pasta.

I typically follow a time-restricted eating schedule, which means I fast for 16 hours and eat all of my food within an eight-hour window.

What are you reading right now?

Recently, I've been delving deeper into rapamycin. That's what I've been reading. I've been just exploring rapamycin.

A longevity expert's 5 daily practices for a long, healthy life

Dr. Lipman's longevity practices include staying happy and healthy.

• For his body: Exercise, a consistent sleep-wake time, meditation and supplements
• To promote brain health: Implement brain mapping and red light therapy, while reducing stress and increasing sleep.
• For social fitness: Getting quality time with loved ones, especially his grandson
• His daily diet consists of protein and vegetables, including fatty fish, non-starchy vegetables, and berries.
• For his media diet: Reading up on rapamycin

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