How to live longer: Ways to Increase your Life Expectancy

Listen, I’m going to level with you. Most advice about living longer is complete garbage. It’s either so complicated you need a PhD to understand it, or it’s trying to sell you something. After watching my 94-year-old grandmother outpace people half her age (while eating bacon daily, mind you), I realized we’ve been overthinking this whole longevity thing.

Here’s the shocking truth: You probably already know what you need to do to live longer. The problem? Nobody’s explaining it in a way that actually makes sense for real life. So let’s fix that.

Key Takeaways

• Move like a kid, not a gym rat — 10 minutes of daily movement beats a weekly 2-hour gym massacre every single time
• Eat food your great-grandma would recognize — If it has a commercial, you probably shouldn’t eat it daily
• Sleep like your life depends on it — Because it literally does (7-8 hours, same time every night, cool room)
• Have at least 3 people you’d help bury a body — Deep friendships add more years than any supplement
• Find something worth waking up for — Purpose adds 7 years to life (yes, really)
• Stop stressing about living longer — The stress of “optimizing” your health might be killing you faster

The Movement Secret That Fitness Influencers Won’t Tell You

Okay, let’s start with exercise because that’s where everyone gets it wrong. You know what the longest-lived people in the world DON’T do? CrossFit. They don’t track their steps. They don’t have gym memberships.

Instead, they move ALL. DAY. LONG.

I spent years destroying myself with HIIT workouts thinking I was being healthy. Meanwhile, my neighbor — a 78-year-old Italian woman — was outliving me by gardening, walking to the market, and dancing at family gatherings. Guess who had better blood work? (Spoiler: not me.)

Here’s what actually works:

The 10-Minute Rule: Every hour, move for 10 minutes. Walk to the water cooler. Do some squats. Dance to one song. Whatever. Just MOVE. This adds up to over 2 hours of movement daily without ever “exercising.”

Strength Over Everything: Forget what you’ve heard about cardio. Muscle mass is your retirement account. After 30, you lose 3-8% of muscle per decade. That’s not just about looking good — it’s about being able to get off the toilet when you’re 80. Start with resistance bands or bodyweight exercises. Two 20-minute sessions per week can literally save your life.

Walk Like Your Life Depends On It: Because it does. A 2023 study showed that 8,000 steps daily reduces mortality risk by 51%. Not 10,000. Not with a weighted vest. Just regular walking. I do my calls walking now. Best decision ever.

Play More, Exercise Less: The healthiest old people I know play tennis, dance, garden, or swim. They’re not counting reps — they’re having fun. Find movement you actually enjoy. Yes, running with your dog counts.

My Personal Take: I think the fitness industry is literally killing us with complexity. You don’t need a heart rate monitor or a personal trainer. You need to move more than you sit. Period. Everything else is just noise.

The Food Truth That’ll Piss Off Every Diet Guru

Can we please stop making eating so complicated? The longest-lived people on Earth don’t count macros, avoid gluten, or drink celery juice. They eat REAL FOOD and enjoy it.

Here’s my controversial opinion: Most modern nutrition advice is making us sicker, not healthier. We’ve turned eating into a stressful math problem when it should be one of life’s greatest pleasures.

The 90-Year-Old Test: Before eating something, ask yourself: “Would a healthy 90-year-old from 1950 recognize this as food?” If no, it’s probably not helping your longevity. This eliminates 90% of supermarket items. You’re welcome.

Eat Like You Give a Damn: Sit down. Use real plates. Chew your food. The French live longer than Americans despite eating butter and drinking wine. Why? They treat meals as sacred, not something to inhale while scrolling Instagram.

The Magic Plate Formula:

• Half your plate: Vegetables (the more colors, the better)
• Quarter plate: Quality protein (fish, chicken, beans, eggs)
• Quarter plate: Whole grains or starchy vegetables
• Add some fat: Olive oil, nuts, avocado

That’s it. No counting. No measuring. Just common sense.

Stop Eating When You’re 80% Full: The Okinawans call this “hara hachi bu.” It’s brilliant. You’re satisfied but not stuffed. Try it for a week and watch your energy soar.

Fasting Isn’t Magic, But…: Look, intermittent fasting works, but not for the reasons you think. It’s not about autophagy or ketosis. It’s about not eating crap at 11 PM. I stop eating by 7 PM simply because late-night eating makes me feel terrible. Find what works for you.

Water Is Still Undefeated: Drink it. Lots of it. Before coffee. Before meals. When you’re tired. Half your body weight in ounces daily. Yes, you’ll pee more. Your kidneys will thank you in 30 years.

My Hot Take: The diet industry is a $ 72 billion scam. You don’t need their products. Eat food your great-grandmother would recognize, stop when you’re satisfied, and enjoy your meals with people you love. That’s the whole secret.

Sleep: The Most Underrated Longevity Hack

I’m going to say something that might shock you: Sleep is more important than exercise and diet combined. There. I said it.

You can’t out-exercise or out-eat bad sleep. Trust me, I tried for years. I was the guy bragging about functioning on 5 hours while crushing workouts and eating perfectly. Then I hit 35 and my body basically gave me the middle finger.

The Non-Negotiable Sleep Rules:

Same bedtime, every night: Yes, even weekends. Your body doesn’t know it’s Saturday. Pick a bedtime and defend it like your life depends on it. Because it does.

Your bedroom is a cave: Dark, cold (65-68°F), and quiet. Blackout curtains were the best $ 40 I ever spent. Your room should be so dark you can’t see your hand.

The 3-2-1 Rule:

• 3 hours before bed: No more big meals
• 2 hours before bed: No more work
• 1 hour before bed: No more screens

Create a Sleep Ritual: Mine is embarrassingly simple. Shower, read fiction (not self-help!), write in a gratitude journal. Same order, every night. My brain now knows: ritual = sleep time.

Stop Lying to Yourself: “I’m fine on 6 hours” is like saying “I’m fine driving drunk.” You’re not. Studies show that people who sleep less than 7 hours have the reaction time of someone who’s legally intoxicated.

Naps Are Superpower: 20 minutes max, before 3 PM. Any longer and you’ll feel worse. The Spanish and Greeks have been doing this forever. They also live longer than us. Coincidence? I think not.

My Unpopular Opinion: Sleep tracking apps are making sleep worse for most people. You don’t need data — you need consistent habits. If you wake up without an alarm feeling refreshed, you’re doing it right. Everything else is just expensive anxiety.

The Relationship Reality Nobody Wants to Hear

Here’s something that’ll make you uncomfortable: You could have perfect health habits, but if you’re lonely, you’re screwed. Loneliness increases your risk of premature death by 26%. That’s like smoking 15 cigarettes a day.

But here’s the thing — I’m not talking about having 1,000 Facebook friends or being an extrovert. I’m talking about real, deep connections with a few people who actually give a damn about you.

The Friend Audit: List everyone you’d call if you got terrible news at 2 AM. If that list has fewer than 3 people, you’ve got work to do. This isn’t about popularity — it’s about survival.

Scheduled Spontaneity: I know it sounds like an oxymoron, but hear me out. My buddies and I have a standing monthly dinner. First Thursday, same restaurant, no excuses. It’s been 5 years. These dinners have saved my sanity more times than I can count.

The Generation Gap Is Killing Us: In Blue Zones, young and old people actually talk to each other. Here? We segregate by age like it’s contagious. Find someone 20 years older or younger and actually listen to them. You’ll both live longer.

Toxic People Are Literally Toxic: That “friend” who always has drama? The family member who makes you feel like crap? They’re not just annoying — they’re shortening your life. Setting boundaries isn’t mean. It’s self-defense.

Vulnerability Is a Superpower: The deepest connections come from sharing your struggles, not your successes. My closest friendships were forged in moments of mutual “holy crap, life is hard.” Stop pretending you have it all together.

My Controversial Take: Social media is making us lonelier, not more connected. Real relationships require awkward silences, inside jokes, and showing up when it’s inconvenient. You can’t emoji your way to longevity.

Stress: The Silent Killer We’re All Ignoring

Let’s talk about the elephant in the room. We’re all stressed out of our minds, pretending we’re fine, and wondering why we feel like garbage despite doing everything “right.”

Here’s the truth: Chronic stress will kill you faster than bacon, faster than skipping the gym, faster than almost anything else. It literally ages your cells. But here’s where it gets interesting…

Not All Stress Is Bad: Short bursts of stress (cold showers, hard workouts, public speaking) actually make you stronger. It’s the chronic, low-grade stress that’s killing us. The difference? Recovery.

The Stress Audit: Write down everything that stresses you out. Now circle the ones you can actually control. Focus only on those. The rest? You’re literally worrying yourself to death over things you can’t change.

Breathing Isn’t Woo-Woo: When stressed, your breathing gets shallow. This tells your body you’re in danger. Try this: Breathe in for 4, hold for 4, out for 6. Do it 5 times. Your nervous system will literally calm down. It’s free and it works in 2 minutes.

Nature Is Medicine: Japanese forest bathing, hiking, gardening — it all works. Two hours in nature per week reduces cortisol, blood pressure, and inflammation. No phone. Just you and trees. Try it before you mock it.

Say No Like Your Life Depends On It: Every yes to something stupid is a no to something important. That committee you hate? Quit. That “friend” who only calls when they need something? Block them. Your time is literally your life. Spend it wisely.

The Phone Is Not Your Friend: Turn off notifications. All of them. The world won’t end. Check email twice a day. Social media once. Your stress will drop 50% in a week. I promise.

My Honest Opinion: We’re addicted to stress. We wear busy-ness like a badge of honor. It’s killing us. The healthiest people I know are also the most boring by modern standards. They have routines, boundaries, and they don’t care what you think. Be boring. Live longer.

Purpose: The Secret Weapon Nobody Talks About

This is going to sound cheesy, but stick with me. Having a reason to get up in the morning adds up to 7 years to your life. SEVEN YEARS. That’s more than any supplement, diet, or exercise program.

But here’s what everyone gets wrong about purpose…

Purpose Isn’t Passion: You don’t need to find your “calling” or “follow your bliss.” That’s Instagram BS. Purpose can be as simple as being the best grandparent, keeping your street clean, or making the world’s best lasagna.

Small Purpose, Big Impact: My neighbor’s purpose? She feeds stray cats. That’s it. She’s 89, sharp as a tack, and gets up every day excited to check on “her” cats. Don’t overthink it.

Purpose Changes: What drives you at 30 won’t at 60. That’s normal. The key is staying engaged. Retirement without purpose is basically a slow death sentence. Have a plan for what’s next.

Daily Purpose Beats Life Purpose: Wake up with ONE thing you’re looking forward to. Could be coffee with a friend, working on a puzzle, or watching birds. Small daily purposes add up to a meaningful life.

Contribution Is Key: The happiest old people are still contributing. Volunteering, mentoring, creating. Find a way to give back. It’s not charity — it’s life insurance.

My Take: The self-help industry has made purpose too complicated. You don’t need a vision board or a life coach. You need something that gets you out of bed that isn’t just obligation. Start small. Build from there.

The Environmental Factors Everyone Ignores

Your environment might matter more than your genetics. But nobody wants to talk about this because you can’t sell it in a bottle.

Your Zip Code Predicts Your Lifespan: Live near parks? You’ll live longer. High pollution? Shorter life. Lots of fast food joints? You’re screwed. Environment shapes behavior more than willpower.

Design Your Default: Make healthy choices easier than unhealthy ones. Keep fruit on the counter, hide the cookies. Park far away. Take the stairs. Design your environment to make the right choice the easy choice.

Light Matters More Than You Think: Morning sunlight sets your circadian rhythm. Bright lights at night destroy it. Get outside within 30 minutes of waking. Dim everything 2 hours before bed.

Temperature Hacking: Mild cold exposure (cold showers, swimming) and heat (saunas, hot baths) stress your body in good ways. Start small. End your shower with 30 seconds of cold. Work up from there.

Clutter Is Stress: A messy environment creates a messy mind. You don’t need to Marie Kondo everything, but clear spaces lead to clear thinking. Start with your bedroom and kitchen.

My Opinion: We spend thousands on supplements while living in environments that are literally killing us. Fix your environment first. It’s usually free and always more effective.

The Daily Routine That Actually Works

Forget the 5 AM club and 47-step morning routines. Here’s what actually moves the needle:

Morning (10 minutes):

• Wake up at the same time (yes, weekends too)
• Drink a big glass of water
• Get sunlight (even cloudy counts)
• Move your body (stretching, walking, whatever)

Throughout the Day:

• Stand up every hour
• Eat lunch away from your desk
• Take walking breaks
• Call a friend instead of texting

Evening (30 minutes):

• Stop eating 3 hours before bed
• Dim the lights
• Do something relaxing (not TV)
• Same bedtime, every night

Weekly Non-Negotiables:

• 2 strength training sessions
• 1 long walk in nature
• 1 meal with people you love
• 1 day of doing absolutely nothing productive

That’s it. No apps. No tracking. Just simple habits done consistently.

The Mistakes That Are Literally Killing Us

Optimization Obsession: Tracking every metric, optimizing every meal, hacking every workout. The stress of perfection is worse than being imperfect. Chill out. Your cortisol will thank you.

Supplement Insanity: Americans spend $ 50 billion on supplements yearly. Most create expensive pee. Eat real food. Get blood work. Supplement only what’s actually deficient.

Exercise Extremism: Training like a 20-year-old athlete when you’re 40 with a desk job. Your body needs recovery more than another workout. Less can be more.

Social Isolation for Health: Skipping dinner with friends to meal prep. Missing family events to hit the gym. Health without connection is just delayed death.

Waiting for Monday: “I’ll start Monday” has killed more people than cigarettes. Start now. Start small. But START.

Information Overload: Reading about health instead of doing health. You don’t need more information. You need more action.

The Bottom Line on Living Longer

Increasing life expectancy isn’t about biohacking or optimization. It’s about consistently doing the simple things that humans have done for millennia: moving our bodies, eating real food, sleeping well, connecting with others, managing stress, and finding purpose.

The research is clear. The path is simple. The challenge is execution.

Start with one change. Maybe it’s a daily walk. Maybe it’s calling an old friend. Maybe it’s going to bed 30 minutes earlier. Pick one thing and do it for 30 days. Then add another.

Remember: the goal isn’t just to add years to your life—it’s to add life to your years. What good is living to 100 if you’re miserable and alone? Focus on healthspan, not just lifespan.

Your future self will thank you for starting today. And if you need accountability, find a friend who wants to live longer too. Make it a journey you take together. After all, social connections might be the most powerful longevity tool we have.

The clock is ticking. But with the right choices, you can slow it down.

References

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491121/
• https://www.bluezones.com/exploration/okinawa-japan/
• https://www.health.harvard.edu/blog/exercise-is-still-the-best-medicine-2021072223168
• https://www.nia.nih.gov/news/calorie-restriction-and-fasting-diets-what-do-we-know
• https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
• https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241349/
• https://pubmed.ncbi.nlm.nih.gov/23985810/

Alexios Papaioannou

As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.