9 Simple Tips to Live Longer (LONGEVITY HACKS!)

If you want to lengthen your lifespan then you need to see these 9 simple tips that you can start instituting starting today. The goal of this video is to reveal life hacks and tips for improving longevity to get you not only living longer, but a higher quality life with less illness along the way to old age.

We have to start by looking at our sleep quality.

When it comes to learning how to live longer, ironically we must start with the activity we spend the most time in our life doing - sleeping. Sleep is the most important part of the day for the long term maintainence of our health. It is during sleep that our bodies recover, heal and fortify our health for the next day. Whenever someone wants to know how to live longer, I tell them to focus on increasing the quality of their sleep.

Here you want to make sure that you set the temperature of the room to be cooler than you may even prefer it. Science has shown that the cooler room helps to lower our body temperature by 1-3 degrees, which makes restful sleep much easier to obtain. Should you start to get too cold you can always add a blanket or two to accommodate.

Next, you want to be sure that you are going to bed and waking up at the same time every day. Even when you are not able to get your preferred 7 hours of sleep a night, being able to consistently fall asleep and wake up at the same times has been shown to be ideal for setting your circadian rhythm and leading to higher quality sleep for however long you are in bed.

Next you want to be sure that you’re doing regular bloodwork. It doesn’t matter how young you are right now, you’re never too young to start monitoring your blood to at least obtain baseline measurements that you will likely need to reference as you get older. This is one of those healthy habits that you can start now that will serve you in being able to live longer and healthier for years to come.

On that note, being sure to keep your annual physical appointment with your doctor is critical as well. Too many people skip this because they don’t feel as if anything is wrong with them. The problem is, by the time your body lets you know that there is something wrong, it is too late to act on it.

Next, you need to figure out a way to release stress rather than harbor it inside.

There has been quite a bit of research into the science of stress and how easily it can physically impair you if you hold onto it rather than get it off your chest. In fact, some believe that the key to the answer of how to live longer is held right here in stress management. Learning how to lengthen lifespan and increase longevity is tied to ones ability to de-stress.

One of the most effective ways to do this is through engaging in weightlifting. The ability to physically exert force into the weights is a stimulus that cannot be replicated by simply communicating your stress to others or even screaming or yelling to get rid of it.

If you want to increase your lifespan and improve the quality of life as you age, you need to prioritize getting stronger. Some portion of your week, every week, needs to be dedicated to increasing strength as well.

When it comes to what to eat to live longer, you need to focus on both fiber and protein. We often don’t get enough of either in our diets, and that needs to change. I recommend getting about a gram to 1.2 grams of protein per pound of bodyweight and about 30-40 grams of fiber (with about one third of that coming from soluble fiber) every day.

Omega-3 fatty acids are also an essential part of a supplement plan that is aimed at helping you to lengthen your lifespan and live longer. In fact, there is new research out of the labs of Dr. Chris McGlory that suggests that omega-3’s have the ability to not only prevent muscle loss as we age but also increase the rate that you can add muscle.

There are many other things that you can do to lengthen your lifespan but if you want to know how to live longer then you should start with these 9 simple tips. It wouldn’t be hard to institute even just a couple of these as early as today to start reaping the benefits and improving your longevity - not to mention your quality of life.

For more videos on how you can improve lifespan and act on 12 early predictors of very poor health as you age, be sure to subscribe.

Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[athleanx]

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[hevaryasin]

1) 0:31 Sleep.
2) 2:30 Doing regular blood work.
3) 4:00 Don’t skip physical.
4) 5:00 Mobilize your spine.
5) 7:18 Sit less.
6) 8:30 Release your stress.
7) 9:30 Lifting weights.
8) 12:00 Eat more fiber.
9) 13:20 Take Omega-3

[Adams]

My gratitude and praise to this team of gurus por bringing my life back on track when I thought everything was gone! but with the help guidelines I was able to realized that the secret to making a million is saving for a better investment

[ronb]

“Sleep is the foundation of mental health, physical health, and performance” -Andrew Huberman

[AntoineEstEnChine]

13.4 million isn’t a coincidence, always great content.. Jeff Cavalier and Andrew Huberman taught me so much

[isaacwaites]

Three years subscribed to Athlean X.

Knowledge is power! Discipline is action! Consistency is key for gains!

Stay strong 💪 fellas 😁

[billellis]

Jeff. I can’t thank you enough for putting me on the path that I’m on. I found you first in my fitness career, and I loved that you were a physical therapist first before a YouTuber. So much so that I went and became a physical therapist myself. I bring this up because everything you’ve talked about in this video is still being taught in school, namely that the elderly grow weak, are then more susceptible to falls, and post fall decline rapidly. Such an under utilized concept to just incorporate strength training into lifestyles it’s paramount to wellbeing as we age. Thank you for doing what you do, and inspiring me to become a PT. Do not stop what you’re doing and do not change your content ever

[GreyRock]

Jeff: You wanna live longer?

Me: On this planet..?

[huwhitecavebeast]

Jeff clearly cares what happens to people, I really appreciate that. When someone just spews opinions, orders people around and acts like the they are the end all be all they are hard to listen to. Jeff's positive and humble attitude makes all his lessons and advice welcome. Thanks Jeff!! You've helped me out a lot over the years.

[chrissterba]

This entire video hit so close to home in every single way. It's almost like my Drs contacted you to make a video or something. I've recently been seeing 6 different Drs that all lead to this video. And this video was very helpful in not only confirming what the others were stating but also adding in better information about both understanding and working through. And I didn't ever have to make a co-pay, although after some of the other stress in my life becomes better, I sure will contribute more. I'm 46 and recently went through some health scares. I'm down 50 lbs and perhaps another 20 to go (back in the gym so we'll see what is really my desired tgt weight vs just how do I feel, look, health, etc). I have to completely reiterate what was said about blood work. I'd also include that if you are doing diet (and even diet plus workout), that blood pressure and glucose monitoring is also beneficial. There are so many averages that do not necessarily apply to everyone, but changes or trends in these very much matter. I was dieting and had a scare that now led to anxiety and what I now know led to a panic attack. And now I'm dealing with not only that trigger, but other stress items which were never a problem before but triggering a feeling of another panic like attack. I wish I was monitoring my levels (blood work, blood pressure, and glucose levels) more closely through time to have not gone through this. So much yet to go, but I am looking forward and anxious (in a good way now) to becoming a better me. Thank you for the videos! They absolutely help and I'm trying to catch up. May I ask what types of fibers you recommend as mentioned in this video (or if there is already a related video that I may not have gotten caught back up on)? You two have really helped me out here and I just wanted to say thank you Sirs!!!

[cyberpunkholiday]

There were so many times where I was growing as I trained and pain and problems came about and Jeff helped me so much. I appreciate every single thing he does. Even if I know some of it, it only reinforces core values. He’s helped me relieve so much pain in my life. Seriously, Thanks Jeff! 💪🏼

[simonlewis]

Another brilliant video, been following Jeff for a few years and have taken on board much of his advice and tips. I am a keen runner, regularly doing half marathons a week, but I had lots of back problems in my 40s and couldn't understand why as I was considered 'fit' but Jeff helped me understand where my body was breaking down. I began to focus on resistance training with bands and use 5 different weight resistance bands, focussing on upper and lower body - no more back, or indeed, any muscle issues. I have also massively improved my food intake with a lot more protein I was ever getting. Keep up the great content Jeff.

[hausofstructure]

I just realized I’ve been watching Jeff since I was in high school almost 10 years ago. Many fitness influencers have come and gone but you have stayed constant

[talonmclaren]

Thanks Jeff, took less than 2 minutes and my wife is hammering me with comments from across the room listening to you.

[charleneels]

I wake up at 4am and have breakfast before exercising at 4:30. Going to bed at 7:30pm. I feel great... I almost never sit the rest of the day, seeing as I clean my own home and garden + help my kids with homework. I also do the cooking

[louiswaynefitness]

It’s 0525 for me where I’m at but I love this video and I always watch your videos when they come out. This one is awesome and talking about sleep I use the red light feature on my iPhone everyday so a huge thank you for that tip. Most importantly I’m a disabled vet and your training techniques are the staple of all of my training everyday. Thank you Jeff for all of the work you put in to helping others. I AM very thankful for all that you do. I love your programs .

[Casey]

I've been studying "healthgevity" lately too. So far loving Dr. Peter Atria's new book and this is a long those lines!

[yaronkl]

Thank you. this is a very valuable video. But sometimes Shit happens.. I am 56 years old, male, in Australia. For the past 10 years I've been a "health nut", ate very healthy, was doing 3-4 sessions of high-intensity calisthenics a week. Slept well, walked a lot, was shreded and ripped, mostly low levels of stress.
18 months ago I had ischemic stroke which they tell me was preceeded by a disection of the carotid artery. I became a hemipligic, Lost control over my left leg and left hand. Now I am learning to walk again, still can't use my left hand.
What I am trying to say is that even with best lifestyle, we are still dust in the wind, a little boat in a stormy ocean.
Thank you Jeff

[wpebbles]

57 and going to pt for the upper back rotation. Never realized how much this affects things. Very active and never thought my movement was restricted. Love your content!

[graves]

A great deal of intelligent, insightful information bundled here. One could easily expand on each issue raised given the time. Excellent job, guys.