How to Live Longer: 90% of Longevity Is Influenced By Your Lifestyle
We explored the science behind aging, the impact of lifestyle on longevity, and the importance of preventive health strategies. Research shows that 90 percent of longevity is determined by lifestyle factors, and adopting key habits such as regular exercise, a high-quality diet, and proper sleep can add 12 to 24 years to life expectancy.
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We recently hosted an exclusive Longevity & Preventive Medicine 101 Meetup in New York, where we shared insights from serving over 1,000 clients, discussed breakthroughs in aging science, and helped attendees take actionable steps toward a longer, healthier life.
Here are some highlights and key takeaways from the sharing by Dr Ryan Ware, Chief Medical Officer and my co-founder at Mito Health.
What is Longevity?
Aging is the biggest risk factor for chronic diseases, including cardiovascular conditions, diabetes, and neurodegenerative disorders. Scientific advancements now allow us to modulate the rate of aging, just as we manage cholesterol or glucose levels to prevent disease. The goal of longevity science is to extend healthspan—the number of years we live disease-free—alongside lifespan.
Preventive Medicine vs. Geroscience
There are two key approaches:
- Preventive Medicine: Focuses on preventing diseases and reducing mortality risk (e.g., managing cholesterol, glucose, and inflammation).
- Geroscience: Aims to slow or reverse aging itself, using interventions such as rapamycin, NAD-boosters, epigenetic reprogramming, and caloric restriction.
Both strategies overlap, and a personalized approach to longevity is key.
Your Longevity Is in Your Hands
So, what determines how long you live? Studies show that 90% of longevity is influenced by lifestyle, while only 10% is determined by genetics. This means your daily habits play a far bigger role in how long and well you live than your DNA.
Key Findings from Longevity Research:
- Nailing the basics—exercise, nutrition, sleep, stress management—can add 12–14 years to life expectancy.
- Starting these habits early can extend life by up to 24 years.
What You Can Do Today
At our meetup, Dr Ryan Ware outlined three fundamental steps to improving longevity:
1. Objective Testing: Know Your Body
Understanding your health starts with comprehensive biomarker testing. At Mito Health, we’ve detected multiple cases of familial hypercholesterolemia (a genetic condition leading to extremely high cholesterol) and identified early disease risks in our clients.
Why is testing so crucial?
- Data-driven insights: Instead of guessing, you can track trends in your blood biomarkers.
- Personalized interventions: Not all supplements, medications, or diets work the same for everyone.
- Early detection of disease risks: Many chronic diseases are preventable if caught early.
Our Approach: We analyze your biomarkers in the context of your overall health and lifestyle, rather than focusing on single numbers. For example, while statins are widely prescribed, only 1 in 20 people actually benefit from them—highlighting the need for personalized treatment plans.
2. The Pillars of Longevity
Beyond testing, longevity is built on six key lifestyle factors:
Exercise:
- Just 3.5 hours of weekly physical activity can extend life by ~8 years.
- Elite fitness levels are linked to a 5x lower risk of death compared to the most sedentary group.
Nutrition:
- A high-quality diet (e.g., Mediterranean diet) adds 4–5 years to life expectancy.
- The best diet? The one you can sustain long-term. Common themes include:
- High fiber and polyphenols (fruits, vegetables, whole grains).
- Moderate-to-high protein from plants and seafood.
- Healthy fats over saturated fats.
Sleep: Prioritizing quality sleep improves longevity.
Cognitive Engagement: Keeping your brain active reduces dementia risk.
Mental & Emotional Health: Managing stress and maintaining emotional well-being supports long-term health.
Human Connection & Purpose: Strong social relationships can extend lifespan as much as quitting smoking.
3. Find the Right Health Partner
A good longevity-focused doctor or health provider should:
- Offer comprehensive testing and follow-ups.
- Go beyond standard guidelines to optimize health.
- Stay updated on both disease prevention and longevity science.
- Focus on prevention rather than just treatment.
Closing Thoughts
Longevity is not about extreme interventions—it’s about consistently applying the right habits.
By combining objective testing with personalized lifestyle strategies, you can add decades of healthy, vibrant life.
We’re excited to continue empowering people with cutting-edge insights in preventive and longevity medicine. Join us at our next meetup, and start your longevity journey today!
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