Want to Live to 120? Here’s How to Increase Longevity

Want to Live to 120? Here’s How to Increase Longevity

Whether you listen to Joe Rogan’s podcast or watch a few YouTube videos each week on health and wellness, there’s a good chance you’ve come across the topic of longevity.

Living to the age of 120 doesn’t seem so crazy anymore, especially as we continue to progress in medical technology, nutritional information, and quality of life worldwide.

The best thing about boosting your life expectancy is that you don’t need to be some insanely wealthy person to do it.

There’s plenty you can do in the comfort of your home (starting today!) to live a longer, healthier, and happier life.

Let’s take a close look at what is longevity, and most importantly, how to increase longevity.


What is Longevity?

The textbook definition of longevity describes it as a long duration of life. And that’s okay, but I like to take it one step further (and I think most experts would agree with my definition).

I believe that longevity also has a lot to do with the quality of a long life.

After all, what good is it to live to 120 years old if you’re not able to be independent and enjoy yourself?


How to Increase Life Expectancy

Whether the idea of living a long time appeals to you or not, the same things that can extend your life can also improve the quality of your life right now.

Here are some of the most studied and proven ways to increase longevity:


1.   Take Your Mental Health Seriously

First, you have to start taking time for your mental health. The pandemic put us all on an even playing field. Even those of us with the best of lifestyles felt overwhelmed.

We all face stress, but we don’t all take it seriously and do things to mitigate it.

Studies show that a high stress lifestyle has been linked to a higher risk of heart disease. On the flip side, focusing on your mental health with meditation, breathing exercises, yoga, journaling, and therapy has been shown to alleviate stress, nervousness, and anxiety. [1] [2]


2.   Stop / Avoid Smoking

Smoking is one of the most common preventable forms of illness and mortality, and yet over 34 million adults in the U.S. smoke, according to the Center for Disease Control.

Smoking tobacco has been shown to cause cancer, heart disease, and stroke, among other illnesses and diseases. [3]

It won’t be a walk in the park, but if you can reduce and eventually quit smoking, you can dramatically increase your longevity.

There are several successful methods to quit smoking including gum, patches, medications, and therapy.


3.   Reduce Your Caloric Intake

In general, most people in the U.S. eat too much and don’t exercise enough.

While you don’t want to go on a very-low-calorie diet (under 1,000 calories), you might want to consider reducing your overall caloric intake. The exception would be if you’re under medical supervision.

One way to accomplish this is by cutting out calorie-based beverages such as sweetened coffees, fruit juices, and alcohol.

Studies show that people who eat fewer calories per day reduce oxidative stress, which promotes a longer life. [4]

For a more in-depth diet plan, consider chatting with one of our coaches, a nutritionist or registered dietician.


4.   Consider Eating Fewer Meals

One way to potentially increase longevity AND reduce your caloric intake is by eating fewer meals per day.

There is a misconception about meal frequency in the fitness industry. While frequent meals might be beneficial for some athletes, especially bodybuilders, in general, increased meal frequency doesn’t promote any difference in metabolic rate, weight management, or longevity.

In fact, studies show that people who eat fewer meals per day tend to have less overall oxidative damage and healthier cells.

This is because when you’re not busy consuming food, your body can enter autophagy. You can think of this process as cleaning house. The body clears out cells that have damage and makes room for newer, healthier cells. [5]

Instead of eating six to eight smaller meals every two hours per day, consider eating four meals a day eating every 4 hours and no snacks in between.

This will help to keep blood sugar stable and prevent hunger and overeating. It’ll also ensure that your protein synthesis stays elevated, which will help you reach your aesthetic and performance goals.

The important thing is that when you DO eat, you’re focusing on nutrient dense whole foods.

And while you’re not eating, you can still drink plenty of water to help with autophagy and the natural process of detoxification.


5.   Reconsider Extreme Diets

I recommend sticking to a healthy and well-balanced diet of complex carbohydrates, lean proteins, and healthy fats allows for consistency.

Trendy diets can seem tempting, especially when you hear the testimonials, but they are often harder to maintain because they usually involve completely cutting out one macronutrient or food group.

You’re better off establishing healthy nutrition habits and adjusting your caloric intake to match your goals to lose or maintain body fat.

Tip: To learn more, check out our blog The Last Diet You’ll Ever Need


6.   Exercise Consistently

Countless studies agree: You NEED to stay physically active in order to promote the following:

  • Weight management
  • Levels of lean muscle
  • Cardiovascular health
  • Mood and mental health
  • Basic movement patterns
  • And many more…

What’s more, studies show that there is a direct correlation between exercise and physical activity and life expectancy and quality of life.

Not all exercise provides the same benefits, but elevating your heart rate 3-5 days per week is crucial to promoting longevity.


7.   Stay Hydrated

Drinking plenty of water throughout the day is vital to your health and longevity.

This crucial habit will ensure that you feel and perform your best everyday.

We suggest that women strive for 70 oz a day and men shoot for 100 oz  as a general rule of thumb. It helps to have a designated water bottle that will help remind you to drink throughout the day.


8.   Treat Sleep Seriously

Finally, if you want to manage your weight, reduce stress and anxiety, and recover properly after exercise, there’s one thing that you must do: sleep.

Getting enough sleep each night seems so simple but it’s one of the most difficult things for the average person to do. Most Americans aren’t sleeping enough, and overtime, this can promote a number of health issues, including a higher risk of certain diseases and overall mortality.

Experts still agree that the best range to shoot for is between 7 and 9 hours each night. The more active you are, the more sleep you probably need.

I recommend starting a nightly wind-down routine. Power down electronics about an hour or two before bed. Take a warm shower or bath, then cool down your home. Curl up in bed with a good book – one that doesn’t make you think too much. Finally, sip some calming herbal tea such as chamomile.


Follow Our Four Core Habits for More Than Longevity


At Faster Fitness, we suggest that clients focus on our 4 Core Habits.

If you consistently hit your goals with training, nutrition, sleep, and water, and follow the other suggestions from above, that will help you get faster results and live a long, healthy life.

Looking for guidance on how to implement these habits into your lifestyle?

Click here to learn how we can help you get faster results.




  1. Dimsdale JE. Psychological stress and cardiovascular disease. J Am Coll Cardiol. 2008;51(13):1237-1246. doi:10.1016/j.jacc.2007.12.024.
  2. Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014 Mar;174(3):357-68. doi: 10.1001/jamainternmed.2013.13018. PMID: 24395196; PMCID: PMC4142584.
  3. Saha SP, Bhalla DK, Whayne TF Jr, Gairola C. Cigarette smoke and adverse health effects: An overview of research trends and future needs. Int J Angiol. 2007;16(3):77-83. doi:10.1055/s-0031-1278254.
  4. Redman LM, Smith SR, Burton JH, Martin CK, Il’yasova D, Ravussin E. Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging. Cell Metab. 2018 Apr 3;27(4):805-815.e4. doi: 10.1016/j.cmet.2018.02.019. Epub 2018 Mar 22. PMID: 29576535; PMCID: PMC5886711.
  5. Picca A, Pesce V, Lezza AMS. Does eating less make you live longer and better? An update on calorie restriction. Clin Interv Aging. 2017;12:1887-1902. Published 2017 Nov 8. doi:10.2147/CIA.S126458.

About the Author: Faster Fitness Team