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Your Countdown to a Longer Life: 8 Expert-Approved Habits

Your Countdown to a Longer Life: 8 Expert-Approved Habits

January 22, 2025

2025 has started with a bang, and uncertainty seems to be the only thing we can be certain of. That, and it’s likely to be a very eventful year.

As the world swirls around us, there’s power in focusing on what we can control – and that includes taking care of yourself.

To help you face whatever challenges lie ahead, we’ve gathered actionable wisdom from leading health and longevity experts.

Consider this your David Letterman-style countdown to a longer, healthier 2025 and beyond.

#8-Sleep

#8 – GET ENOUGH SLEEP

“The shorter your sleep, the shorter your life span.” – Dr. Matt Walker¹

In our “rise and grind” culture, sleep is often the first sacrifice in the name of productivity. High achievers wear their late nights and early mornings like badges of honour, celebrating those who trade sleep for extra work. But this trade-off comes at a steep price.

The science is clear: getting less than 7 hours of sleep per night doesn’t just leave you tired – it actively impairs your brain function, weakens your body, and increases your risk of early mortality.²

Your extra “productive hours” might actually be shortening your life.

Want to optimize your sleep? The 10-3-2-1-0 routine offers a practical framework:³

No caffeine 10 hours before bed
No alcohol or food 3 hours before bed
No work or screens 2 hours before bed
1 hour to wind down
0 times hitting snooze

Sleep expert Charlene Gamaldo from Johns Hopkins University adds three more powerful habits: avoid napping after 4 p.m., maintain consistent sleep and wake times, and develop a calming 30-60-minute bedtime routine.⁴

#7-Cardio

#7 – ENGAGE IN CARDIOVASCULAR EXERCISE

“Good things come to those who sweat.” – Unknown

Beyond the famous benefits of a “runner’s high,” cardio can positively impact your VO2 max. VO2 max is the maximum amount of oxygen your body can utilize during exercise.

Why is it important?

As Dr Peter Attia writes in Outlive: The Science & Art of Longevity, one key indicator of a longer lifespan is one’s VO2 max level, which is directly correlated with mortality risk over time.⁵

So much so that if we compare an individual with a VO2 max in the bottom 25th percentile to someone in the 50th to 75th percentile, the person with the higher VO2 max would have a 50% reduction in mortality over the course of a decade. That’s not just significant – it’s life-changing.⁶

Here’s the good news; improving your VO2 max is simpler than you might think:

Just 30 minutes of aerobic exercise
3-5 times per week
At an easy effort level
Can be started at any age

The even better news? These benefits are available to everyone, regardless of your starting point. Of course, before beginning any exercise program, consult with medical and fitness professionals to create a plan that’s right for you.

#6-Strength

#6 – IMPROVE PHYSICAL STRENGTH

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras⁷

Want another powerful predictor of longevity? It’s strength. A new meta-analysis of 16 studies, covering over 1.5 million people, found that muscle-strengthening activities can lower your risk of cardiovascular disease, cancer, diabetes, and all-cause mortality by 10-17%.⁸

The most surprising part? These benefits come from just 30-60 minutes of resistance training per week. Even specific measures like grip strength can reliably predict lifespan.⁹

According to Kelly Bailey Wellness, you can significantly improve your strength with just five key exercises:¹⁰

Squat
Hip hinge
Overhead press
Row
Chest press

Here’s the key: proper form and weight selection are crucial for safe, effective results. Before starting any strength training program, consider working with a fitness expert who can guide you on your journey to becoming stronger and living longer.

#5-Brain

#5 – USE YOUR BRAIN

“The brain is like a muscle. If you don’t use it, you lose it!” – Dr. Andrew Huberman¹¹

Ever wonder why some people show up to work every day well into their 80s while others struggle to get out of the house? Well, there’s a reason why postponing retirement may delay cognitive decline.

Research shows that keeping your brain active builds cognitive reserve, a type of mental resilience that helps your brain resist age-related damage. Even more impressive, staying cognitively active can slow down dementia and potentially delay Alzheimer’s disease by up to five years.¹²

Want to keep your brain sharp? Activities like reading, puzzles, dancing, physical exercise, and having a fulfilling social life may help with delaying cognitive decline in older adults.¹³^{14 15}

So, at the very least, pick a harder sudoku next time.

#4-Alcohol

#4 – LIMIT ALCOHOL

“Water, taken in moderation, cannot hurt anybody.” – Mark Twain¹⁶

What’s a “safe” amount of alcohol? This question is an area of debate. We’ve long known that chronic heavy drinking (3-4 drinks daily) leads to neurodegeneration and increases the risk of cognitive decline and dementia.¹⁷ However, new research brings even moderate consumption into question.

Emerging literature, as well as many science-based influencers, suggest even “reasonable amounts” of alcohol can have negative health effects. But what’s a “reasonable amount”?

Dr. Andrew Huberman suggests that two drinks per week is the maximum safe limit,¹⁸ yet other literature suggests that roughly one drink per day will not increase mortality risk.¹⁹ Regardless, the trend is clear – when it comes to alcohol, less is more.

Here’s the good news: there’s never been a better time to cut back. Today’s non-alcoholic beverage alternatives include:

Naturally flavoured and sparkling waters
Fresh-pressed juices and natural smoothies
Non-alcoholic beers, wines, and cocktails (that actually taste good)

Feeling thirsty? There’s a non-alcoholic option sure to satisfy.

#3-Connection

#3 – MAKE TIME TO CONNECT WITH OTHERS

“High-quality relationships can help people live longer, healthier lives. Social connection can help reduce the risk of chronic disease and serious illness such as heart disease, stroke, dementia, and depression and anxiety.” – CDC²⁰

We are inherently social beings. The more positive interactions we have with other people, the more fulfilled we feel inside. But this extends to longevity, too. The more socially fulfilled you feel, the longer you live.²¹

Yet in our busy lives, “I’ll call them next week” easily becomes, “Has it really been ten years?”

The research is clear: Building new friendships and maintaining old ones isn’t just good for your social life – it’s proven to extend your life.

Want to strengthen your social connections? Try these simple strategies:

Pick up the phone weekly to catch up (not for work!)
Make a list of relationships you want to maintain
Schedule dedicated connection time each week
Treat friendship like any other priority – put it in your calendar

In our hectic world, relationships need intentional effort. The good news? It’s worth the effort!

#2-Sugar

#2 – REDUCE SUGAR INTAKE

“We now eat in two weeks the amount of sugar our ancestors of 200 years ago ate in a whole year.” – John Yudkin, University of London Nutritionist (1963)²²

One look at social media will show you that food choice is a touchy subject. The fanatics go on and on about eating keto, carnivore, vegetarian, or vegan. While the optimal diet likely differs for each individual, there’s one point of universal agreement: many of us are eating too much sugar.

The consequences are serious. Excess sugar has been linked to:²³

Heart disease and high blood pressure
Liver disease and diabetes
Inflammation and obesity
Cancer
Depression

Here’s the challenge: sugar is everywhere – it’s added to almost all processed foods, even the ones you least suspect. Want to take control? Focus on these strategies:

Choose naturally occurring, non-processed foods (vegetables, fruits, meats, beans, legumes, seeds, nuts)
Avoid adding sugar to food and drinks
Check labels for both naturally occurring and added sugars

The good news? Even small reductions in sugar intake can make a big difference to your health.

#1-Smoking

#1 – DON’T SMOKE (OR VAPE)

“Smoking is hateful to the nose, harmful to the brain, and dangerous to the lungs.” – King James I²⁴

Study after study finds that smoking will shorten your lifespan by a magnitude of years. The list of smoking-related diseases is sobering:²⁵

Cancer
Heart disease
Stroke
Lung diseases (including COPD)
Type 2 diabetes
And many others

For those who smoke, quitting is challenging as there’s both a physically addictive aspect and a habitual aspect.

According to most medical experts, the most significant success factor for quitting smoking is a combination of behavioural counselling and medication.²⁶ When used together, this manages both the mental and physical aspects of the addiction.

The message is clear: if you don’t smoke, don’t start. If you do smoke, there’s never been a better time to quit.

Bottom-Line

THE BOTTOM LINE

Remember: this isn’t medical advice – always consult your physician before making lifestyle changes.

And here’s one final tip: focus on consistency over quantity. Doing a few things well will likely lead to better outcomes than trying to change everything at once.

Here’s to a healthy 2025!

Also, we didn’t mention one more benefit: the healthier you are, the cheaper your life insurance premiums will be… Just saying.

With more than $14 billion in life insurance managed, we are Canada’s largest and most sophisticated life insurance brokerage.

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