How to extend lifespan? 9 Actionable Steps To Live Longer And Healthier

How to Expand Lifespan featured image

Are you tired of feeling like time is running out? Do you fear the thought of not being able to experience all that life has to offer? It’s time to take control of your life and start extending your lifespan today.

The harsh reality is that the average life span is only around 72 years. This means that if you are already in your thirties, you have already lived half your life.

What if you could add an extra 10, 20 or even 30 years to your life? Think about all the amazing experiences you could have, the people you could meet and the memories you could create. Don’t let a limited lifespan hold you back.

The sad truth is that most people don’t take action until it’s too late. They wait until they are already experiencing health problems or until they receive a scary diagnosis before they start making changes.

But why wait until then? Why not start taking action now and increase your chances of living a longer, healthier life?

So, what can you do to extend your lifespan? The good news is that there are many things you can do. Here are some actionable steps you can take today:

How to extend lifespan

  1. Eat a healthy diet
  2. Exercise Regularly
  3. Get enough sleep
  4. Reduce stress
  5. Avoid harmful substances
  6. Get a longevity supplement
  7. Intermittent Fasting
  8. Hyperbaric Oxygen Therapy
  9. Don’t stop learning

Eat a healthy diet

Eating a healthy diet is one of the most important steps you can take to extend your lifespan.


A diet that is rich in fruits, vegetables, whole grains, lean proteins and healthy fats can help you maintain a healthy weight, reduce your risk of chronic diseases such as heart disease, diabetes and certain cancers, and improve your overall health and wellbeing.

On the other hand, a diet that is high in processed foods, sugar, unhealthy fats and excessive calories can increase your risk of chronic diseases, obesity and a shorter lifespan.

In fact, according to the scientific Journal The Lancet, unhealthy diets are one of the leading causes of death and disease worldwide.

So, it’s crucial to make healthy eating a priority in your life. This can include making small changes, such as swapping processed snacks for fresh fruit or adding more vegetables to your meals, or making bigger changes, such as transitioning to a plant-based diet or reducing your intake of sugary and fatty foods.

Plan your meals in advance. This can help you make healthier choices, avoid unhealthy impulse purchases, and save time and money. Start by setting aside time each week to plan your meals for the upcoming days or week. Look for healthy recipes and make a shopping list of the ingredients you will need. When you go grocery shopping, stick to your list and avoid buying unhealthy snacks or processed foods.

Exercise regularly

Regular exercise is essential for extending lifespan and maintaining overall health.

image of a man running

Exercise can help you maintain a healthy weight, reduce your risk of chronic diseases such as heart disease, stroke, and certain cancers, improve your mood and cognitive function, and increase your lifespan.

According to UK’s NHS, adults should aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

This can include activities such as brisk walking, jogging, cycling, swimming, or strength training.

Find an activity that you enjoy and can fit into your schedule. It could be a brisk walk during your lunch break, a yoga class before work, or a bike ride on the weekends. Start small and gradually increase your activity level over time.

Get enough sleep

Lack of sleep has been linked to a shorter lifespan, so make sure you are getting enough rest.

Sleep plays a vital role in maintaining your physical and mental health, including regulating your immune system, managing your mood, and improving your cognitive function.

According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night.

However, many people struggle to get enough sleep due to various factors, including stress, busy schedules, and sleep disorders.

Here’s a short from our YouTube channel that talks about how sleep helps us live longer.

Establish a regular sleep routine. This involves going to bed and waking up at the same time every day, even on weekends. You can also create a relaxing bedtime routine that includes activities such as taking a warm bath, reading a book, or meditating.

Reduce stress

Chronic stress can have a negative impact on your health and lifespan, so find ways to reduce stress in your life.

stressed couple

Stress is a normal part of life, but chronic stress can have a negative impact on your health and lifespan. Prolonged stress can cause physical and emotional health problems such as high blood pressure, heart disease, anxiety, depression, and a weakened immune system. That’s why it’s important to find ways to reduce stress in your life.

One effective way to reduce stress is to practice relaxation techniques such as deep breathing, meditation, or yoga. These techniques can help you relax and reduce anxiety and stress levels. Physical exercise is also an effective way to manage stress, as it releases endorphins that can improve your mood and reduce stress levels.

Another way to reduce stress is to identify and manage the sources of stress in your life. This may include learning time management techniques, setting realistic goals, delegating tasks, or seeking support from family or friends.

It’s also important to make time for self-care activities that you enjoy, such as reading a book, taking a bath, or spending time in nature. Self-care activities can help you relax, recharge, and reduce stress levels.

Take a few minutes to practice deep breathing. Find a quiet and comfortable place to sit or lie down, and take slow, deep breaths in through your nose and out through your mouth. Focus on your breath and try to clear your mind of any distractions. This simple technique can help you relax, reduce stress levels, and improve your overall wellbeing. You can also try incorporating deep breathing into your daily routine, such as taking a few deep breaths before a meeting or when feeling overwhelmed.

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how to extend lifespan

Avoid harmful substances

Avoid smoking, excessive alcohol consumption and other harmful substances that can shorten your lifespan.

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Smoking, excessive alcohol consumption, and other harmful substances can have a detrimental effect on your health and can significantly shorten your lifespan.

These substances can cause various health problems such as heart disease, cancer, and liver disease, among others.

In addition, they can weaken your immune system and increase your risk of accidents or injuries.

If you consume alcohol, it’s important to do so in moderation.

An article published in the journal Alcohol Research & Health defines moderate drinking as up to one drink per day for women and up to two drinks per day for men.

Make a commitment to quit smoking or using tobacco products. If you are drinking to much, set aside one day per week for drinking. That’s the first step. Sit alone and talk to yourself. If that doesn’t work, seek support from your healthcare provider, join a support group, or use nicotine replacement patches to help you quit.

Get a longevity supplement

Some supplements may have ingredients that can support a healthy lifespan.

One such supplement is AEON, which is scientifically backed to aid in longevity.

AEON contains a proprietary blend of 11 plant-based compounds, including – among others – the much praised by Dr. David Sinclair NMN, Resveratrol, fisetin and quercetin, that have been shown to have anti-aging and anti-inflammatory effects.

– Dr. David Sinclair talks about his anti-aging routine

These compounds help to protect your cells from oxidative stress, which is a major contributor to aging and age-related diseases.

An actionable step you can take today is to just go and purchase AEON and incorporate it in your daily supplement routine. AEON is available for purchase on from this website and can be easily added to your daily routine by taking one capsule per day.

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how to extend lifespan
how to extend lifespan
how to extend lifespan

Intermittent Fasting

Intermittent fasting is a popular dieting method that involves alternating periods of eating and fasting.

While its benefits for weight loss and metabolic health have been widely studied, recent research has also shown that intermittent fasting can help extend lifespan by reducing the risk of age-related diseases.

Intermittent fasting works by triggering a cellular response that promotes cellular repair and rejuvenation.

During the fasting periods, the body enters a state of autophagy, which is a natural process of cellular cleanup and recycling.

This helps to remove damaged cells and promote the growth of new cells, which can help to reduce the risk of chronic diseases.

Choose a fasting protocol that works best for you. The most common methods include the 16/8 method, which involves fasting for 16 hours and eating during an 8-hour window, and the 5:2 method, which involves eating normally for five days and restricting calorie intake to 500-600 calories for two non-consecutive days. You don’t need to jump straight to the 16/8 method. Start with less hours of fasting and move your way through 16 hours.

Hyperbaric Oxygen Therapy

Hyperbaric Oxygen Therapy (HBOT) is a medical treatment that involves breathing pure oxygen in a pressurized chamber. This treatment has been shown to have many health benefits, including extending lifespan.

A woman is sitting in a vertical hyperbaric chamber of home use.
A woman is sitting in a vertical hyperbaric chamber of home use.

The pressurized environment of an HBOT chamber increases the amount of oxygen that can be dissolved in the blood, which helps to deliver more oxygen to the body’s tissues. This increased oxygen delivery can help to promote healing, reduce inflammation, and improve overall health.

There are numerous studies online that prove that HBOT is a promising step toward extending lifespan.

On such study is the one published in the scientific journal Aging.

35 healthy adults who were aged 64 and older tried this therapy for 60 days in a row.

The scientists took some blood samples from them at the start of the study, after the 30th and 60th therapy session, and also 1-2 weeks after the last session. They checked the length of some parts of the blood cells called telomeres, which are related to how our bodies age.

The results showed that after trying this therapy, the length of the telomeres in some of the blood cells increased by over 20%!

This means that their bodies were becoming a little bit younger. The biggest change was noticed in a type of blood cell called B cells, which increased by almost 30% at the 60th session!

Also, the number of old and worn-out blood cells called senescent cells decreased by a lot after the therapy, which is a really good thing

Explore the option of buying a hyperbaric oxygen chamber for home use or start a subscription on an HBOT center. Keep in mind that these chambers can be expensive, so it’s important to consider your budget and whether or not this is a feasible option for you. If purchasing a chamber is not an option, note that many hospitals and medical facilities offer HBOT treatments, and there are also standalone centers that specialize in this type of therapy.

Never Stop Learning

People who never stop learning live longer, and it’s actually true! Here’s why.

Our brains are like muscles – the more we use them, the stronger they get. So, when we keep learning new things, we are constantly exercising our brains and keeping them in good shape.

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This can help prevent certain diseases like Alzheimer’s, which can affect our memory and thinking as we get older.

Learning new things can also help us stay engaged and interested in life, which is important for our mental health.

When we have a purpose or something to look forward to, it can help us feel more positive and fulfilled, which can in turn lead to a longer and happier life.

There are many ways to keep learning, whether it’s taking classes, reading books, watching educational videos, or even just trying new things like cooking or gardening.

Find something that interests you and keeps you engaged, and never stop exploring and growing in that field. As simple as that. Choose a field and become the best of the best.

Bottom Line

By know you should understood how to extend lifespan. So, to wrap things up, If you want to live longer and healthier, you gotta take action!

Here are (again) the 9 actionable steps you can start doing today:

  1. eat a healthy diet
  2. exercise regularly
  3. get enough sleep
  4. reduce stress
  5. avoid harmful substances
  6. try intermittent fasting
  7. get yourself a longevity supplement
  8. consider hyperbaric oxygen therapy and
  9. never stop learning!

It’s not rocket science, people. Just take care of yourself and make healthy choices. Trust me, you’ll thank yourself later when you’re living your best life at 100 years old!

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