Comment by nradov

That is way too complex a question to answer here. If you really want to dig into it including exercise, nutrition, sleep, and medications then the new book "Outlive: The Science & Art of Longevity" by Dr. Peter Attia is a pretty good summary of what we currently know.

https://peterattiamd.com/outlive/

I wouldn't think of this from a limited budget perspective. Much of what you can do is cheap or free. It doesn't cost anything to go to sleep earlier.