Unlocking the Secrets to a Longer, Healthier Life: Science-Backed Tips

Who among us wouldn’t want to live a long, fulfilling life while maintaining good physical health? Undoubtedly, this desire is fundamental for every individual. Fortunately, it’s entirely achievable. “The formula for longevity? Hmm…” While there’s no magic pill for extending life, modern science offers methods whose effectiveness has been proven in practice.

Michael Roizen’s Principles of Longevity

Dr. Michael Roizen has dedicated his academic career to studying longevity and health improvement. He has authored dozens of books and developed the RealAge concept, which helps determine the body’s real age based on health indicators. The results of numerous studies by Roizen are embodied in healthy lifestyle principles that he himself applies in practice.

Through his own example, Roizen demonstrates that healthy sleep, physical activity, and proper nutrition are real ways to extend one’s life. Today, at 79, he continues to enjoy an active life and still practices medicine. “Helping people maintain their youth is my passion,” says the expert.

The 15-2-half Rule

Michael Roizen is convinced that simple daily rituals have a tremendous impact on life expectancy. In his book “The Great Age Reboot,” the doctor cites statistics: 40% of people die before the age of 75 due to poor nutrition, lack of healthy sleep, and physical inactivity.

However, life often makes us hostages to unhealthy habits. A beloved job “steals” proper rest, raising children leaves no room for gym visits, and fast food tempts us with time savings. Considering the pace at which most modern people live, Roizen developed the 15-2-half rule, which is suitable for literally everyone.

The 15-2-half principle consists of three simple points:

Extend morning sleep by 15 minutes
Increase physical activity by 2 minutes
Add an extra half serving of vegetables daily

According to Roizen’s calculations, regularly following the 15-2-half rule reduces the risk of premature death by 10%. If you’ve been sleeping at least 7 hours a day, dedicating 42 minutes to physical activity, and following the Mediterranean diet, you have every chance of crossing the 75-year mark in satisfactory physical shape.

Improving Quality of Life

So, all that’s needed for longevity is regularity and a bit of discipline. The 15-2-half rule triggers a chain reaction that improves the overall quality of life. To see this, imagine what happens to the body when healthy lifestyle norms are not followed.

Lack of physical activity disrupts circadian rhythms. Due to poor sleep, the body’s cortisol levels rise, and insulin sensitivity decreases. This leads to an unhealthy increase in appetite, worsening the daily diet. In the long term, this lifestyle provokes diseases that shorten life.

In contrast, regular physical activity positively affects falling asleep—this is evidenced by a study published on the NLM website. Stable and quality sleep, in turn, improves the relationship with food. Now, add the 15-2-half principle to this equation, which enhances healthy habits, and voila—the formula for longevity is ready.

Genetics vs. Lifestyle

Heredity, embedded in genes before birth, also determines the length of our lives. However, one should not be discouraged—genetics is not the main factor in longevity. According to research collected by The New York Times, the chances of becoming a long-liver depend 75% on lifestyle and environmental conditions.

Only if a person lives 100 years or more does this indicate a significant influence of genes. In other words, you have every chance of living to 80 and even 90 years—you just need to form a stable system of healthy habits.

How Emotions Affect Lifespan

It’s clear: the more positive emotions, the higher the chances of living longer. Negative experiences take a lot of energy and worsen health. Changes occur at the hormonal level, affecting the entire body.

For example, chronic stress increases cortisol, so a person suffers from constant fatigue, decreased immunity, and eating disorders.

So, if you want to become a long-liver:

Think positively
Acquire stress management skills
Form a healthy environment
Seek sources of joy
Fully experience each emotion

Also, don’t forget to take care of your hormonal background—it significantly affects mental state and physical health.

Does Gratitude Prolong Life?

According to monitoring results published in JAMA Psychiatry, feelings of gratitude positively affect lifespan. During the study, scientists surveyed 49 thousand participants with an average age of 79 years. In women who felt gratitude for what they had, the risk of death in the next three years was 9% lower.

Moreover, gratitude reduces the destructive feeling of loneliness. This is the opinion of psychologist Dr. James Hittner. The scientist found that people with a developed ability to be grateful feel 62% less abandoned. As a result, such a person has better well-being, a higher level of life satisfaction, and greater chances of becoming a long-liver.

A long and happy life is the result of daily work on one’s body, thoughts, and emotions. Show more care for yourself, train resilience, and think positively!