Ask the Experts: How Do I Live Longer?

Written by Dr. Chris Smith, Updated on November 12th, 2023
Reading Time: 4 minutes

While there are some people that are dedicated to “having a good time, but not for a long time,” most people are interested in living long, healthy, and productive lives. Longevity and Anti-Aging researchers are dedicated to revealing and highlighting the best path to a long life. While Covid has led to a slight, temporary reduction in life expectancy, the average American was expected to make it to nearly 79 in 2019. Are you interested in making it to your 80s, 90s, or beyond? Longevity specialist Sergey Young outlines some crucial factors that can help you keep the good times rolling past the average.

Go to the Doctor For Your Regular Checkups!

Some of the biggest roadblocks to longevity can be dealt with easily if caught early. Cancer and many other illnesses become more and more dangerous the longer that they go unnoticed. Annual checkups with your general practitioner could end up adding decades to your life. Furthermore, you should be tested for nutrition deficiency, along with thyroid testing and metabolic testing, to make sure that your body is functioning ideally. Magnesium, iron, Vitamin B, and Vitamin D deficiency are fairly common, and the likelihood of deficiency increases with age.

As you get older, your odds of experiencing Hormone Imbalance increase. HGH Deficiency and Low-T can both severely impact your overall wellness. Luckily, both can be measured very easily via Insulin-Like Growth Factor-1 Test (for Growth Hormone) and Free/Total Testosterone Testing.

Eat Smart to Reduce Mortality and Extend Life

A proper diet is pivotal to good health. Diseases like Diabetes and Atherosclerosis vastly increase mortality risk. Consuming a healthy and well-rounded diet wards off insulin resistance and strengthens the heart. Here are some tips:

Drink Plenty of Water - Most people don't get nearly enough water. Dehydration hinders your body's optimal function and impairs filtration, leaving you more vulnerable to environmental and dietary toxins. Men should drink around three liters of fluid daily; women that aren't pregnant or breastfeeding should shoot for approximately two liters.

Limit Exposure to Processed Foods – Food should be as natural as possible. Processed foods contain refined carbohydrates and sugars that can wreak havoc on your blood sugar and body composition, especially if you overindulge. Processed meats like bacon and sausage contain nitrates and high levels of salt that are also incredibly unhealthy. Carbohydrates should be consumed as complex carbs.

Eat Lots of Healthy Fruits, Veggies, and Nuts – Low-Glycemic plant-based foods are some of the best things that you can put in your body. They are packed with nutrition and fill you up without overloading you with empty carbs. Limit intake of super-starchy foods and opt for their healthier cousins (like Sweet potato over regular potato)

Healthy Fats Rule – A good diet has a healthy balance of HDL vs. LDL cholesterol. You should also make sure you get ample Omega-3/Omega-6 Fatty Acids.

Exercise Regularly for Good Health

No matter how old that you are, it's important to stay active. You don't have to have some sort of insane workout regimen either. Great results come from just 15-25 minutes of manageable exertion. A good regimen that combines cardio and resistance training will provide the best results, but even moderate activity can boost life expectancy by 3-7 years, depending on your body composition and overall fitness. There is immense evidence that even walking every day is great for you in lieu of a more advanced exercise program.

Consider Intermittent Fasting and Don't Eat Late

When you choose to eat can have a big impact on your odds of living longer. Studies have shown that Intermittent Fasting strategy provides excellent results associated with a longer life, including improved Growth Hormone balance, cholesterol, energy, cognition, and pancreatic function. The goal of Intermittent Fasting is to only eat during specific hours of the day, or in some cases, fasting for the entire day occasionally.

For beginners, a sixteen-hour fast is a very achievable goal. Eat whatever you want during the selected eight-hour period, and abstain for sixteen hours. You should also focus on eating earlier in the day. Late-night meals are harder to burn off and can mess with your sleep quality and digestion.

Always Try to Get Rid of Bad Habits

We all know how tough it is to quit drinking or smoking—or to avoid sodas or junk food. You should always be working to break habits that you know are bad for your health. Don't be afraid of backstepping and be prepared for setbacks, the best route to overcome behaviors that can harm your longevity is to take baby steps and keep pushing forward and tracking progress.

Sleep Well to Live Long

Getting a good night's sleep is critical to longevity. It is during sleep that the body sets to the task of repair and rejuvenation. If you aren't getting enough sleep, your body's healing processes become inefficient, and you put your health at risk. Poor sleep is associated with weak immune system, diabetes, obesity, and hypertension, just to name a few. Avoid artificial light at night, and shoot for 7-9 hours a night of quality rest.

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