Thermal paste if of a high enough quality and applied in just the right amount should last longer than you will probably have your laptop.
If your laptop currently has the stock thermal paste from manufacturer and it's been 3+ years with decent daily usage then yeah, replace the paste with higher quality paste and then you don't need to touch it for a very long time.
If you need a recommendation for paste I would just say to go with Arctic Silver. There are others but you are just kinda splitting hairs when it comes to which is better. You can look up similar performing pastes and then see what might be on sale and go with what you can grab for less money.