I’m a Longevity Expert. Three Small Changes Can Help Men Live Longer

On a crisp autumn day in Atlanta, I sat in my office with Tom, a new patient who had just turned 60. Despite his professional success, he was visibly frustrated by the decline in his energy and vitality. He felt his best years were in the rearview mirror and worried he was destined to age in the same slow, painful way as his father and grandfather.
As a board-certified male longevity doctor, I understand all too well the feeling of surrender that can accompany the marking of time with every passing birthday. But, based on my almost two decades of experience and research, I knew that three simple but very profound choices had the potential to help change Tom’s aging path, preventing him from following in the painful footsteps of previous generations. These simple changes could potentially extend his lifespan and improve the quality of the years ahead of him.
The research clearly shows that, on average, men live six fewer years than women. Yet, the gap between men and women isn’t as difficult to close as it might appear at first. Even the smallest of choices made consistently can make a huge difference in closing the longevity gap between men and women.
From my practice of anti-aging and regenerative medicine, I’ve seen firsthand how three evidence-based habits can potentially add years to your life and enhance its quality. These simple habits are easy to learn, take only a few minutes, and can have a lasting impact on health for years to come if practiced consistently.
Consistent Sleep Schedule
Let’s start with sleep, a cornerstone of longevity and good health that is often brushed over in our world of quick fixes and health gadgets. Creating a schedule of consistent sleep is one of the most transformative practices I have recommended to my patients over the years.
The benefits of a good night’s sleep are profound, going well beyond just feeling rested the next morning. We set sleep schedules for babies and young children, but somewhere along the way, we lose this practice as we get older.
Research shows that men who consistently obtain sufficient sleep live, on average, 4.7 years longer than those who do not. Even more interestingly, they live two years longer than women who also struggle with poor sleep. My maternal grandmother, Martina, who lived to be almost 106 years of age, used to tell me that older people and babies have one thing in common: how much they need to sleep to be in good health.
One memorable patient experience was with Dave, a 55-year-old executive who came to me as a new patient with complaints of fatigue, hopelessness, and stress.
Despite his very demanding corporate job, with weekly travel across time zones, Dave had been hesitant to prioritize sleep, often working late into the night and finding it challenging to wake up early. He had crossed the line from hope into despair, worn down by the continuous deprivation of a good night’s sleep. It was taking a toll on his health, and he had not made the connection.
After explaining the benefits of a consistent sleep schedule that includes a regular bedtime and wake-up time with at least seven to eight hours of high-quality sleep, Dave decided to make a small change. He started by going to bed and waking up at the same time every day, even on weekends, regardless of the time zone he found himself in.
The transformation of being consistent with his sleep schedule was remarkable. Within weeks, Dave experienced increased energy levels, a better mood, a renewed sense of optimism, and greater focus. He also noticed a significant reduction in his personal and work-related stress levels. The enhanced quality of his life demonstrated how something as simple as maintaining a regular sleep schedule can significantly impact overall health and longevity.
12 Minutes a Week of High-Intensity Interval Training (HIIT)
Next on the list of simple habits that increase health and longevity is high-intensity interval training (HIIT), a method of exercise that has revolutionized the way we think about fitness. For those of us who feel overwhelmed by the idea of committing to long workouts and can never find the time, HIIT provides a solution.
The idea is simple and involves short bursts of intense exercise with equally brief periods of recovery afterward. Just 12 minutes a week of HIIT can dramatically improve heart health, mood, and optimize longevity hormones. The simplicity of HIIT means that even the busiest person can find time for it in their schedule.
Alex, a 45-year-old divorced father of two young children, was struggling to find time for exercise in his overscheduled personal and work life. Alex was skeptical about the effectiveness of HIIT, but he was willing to try it because it was better than the alternative he had been experiencing of not exercising.
We started with two weekly sessions of six minutes each, using a mini stair stepper in his office. Each session included one minute of intense stair-stepping followed by one minute of rest, repeated three times.
The results within a few weeks were astounding. Alex’s cardiovascular health improved, he felt more energetic, more proactive about his health, and he noticed changes in how his clothes fit. These short bursts of exercise fit seamlessly into his busy life and serve as an example of how even brief, intense workouts can be highly effective.
Intermittent Fasting (IF)
Finally, let’s shift to the simple habit of intermittent fasting (IF). This approach to eating doesn’t require a complete overhaul of your diet, and there is no additional cost associated with it. It is quite simple and free. Instead, it focuses on when you eat. By including periods of fasting in your daily routine, you can decrease your risk of various chronic diseases of aging and enhance your longevity on a cellular level. The flexibility of intermittent fasting means that it can be easily added to your existing lifestyle, making it a viable option for improving your health.
I recall working with Mike, a 50-year-old struggling with managing his weight and related health problems. Mike was very hesitant about fasting at first. Still, after explaining the evidence-based science behind it, he decided to try it.
We agreed on an 8-hour feeding to 16-hour fasting plan, in which Mike ate his meals during an 8-hour window from 10 am to 6 pm every day and fasted for the remaining 16 hours of the day. During this fasting time, he could drink water, decaffeinated tea, and decaffeinated coffee.
The impact on Mike’s health and well-being was transformative. He lost significant weight and experienced improved energy levels, mental clarity, and focus within a few months. His blood biomarkers for cholesterol, fasting blood sugar, and inflammation significantly improved, and he felt rejuvenated. He was also able to sleep better and eliminate symptoms of indigestion he had been experiencing from eating and drinking alcohol late at night. Intermittent fasting proved to be a simple yet powerful tool in enhancing his overall health and working towards extending his health and longevity.
The Power of Small, Simple Changes
The power of these habits lies in their simplicity. Consistent sleep, 12 minutes of HIIT per week, and Intermittent Fasting are easy to incorporate into a busy lifestyle and require minimal effort or cost. Yet, they offer profound health benefits and enhance life quality.
Seeing patients like Tom, Dave, Alex, and Mike—whose names have been changed to protect their privacy—transform their lives with these simple but impactful choices has been incredibly rewarding. Each story reminds me that it’s never too late to make small changes that lead to a healthier, longer life.
As a longevity expert, my goal is to help men realize their best years are ahead of them, not behind them. You don’t have to follow the same slow decline as previous generations. By adopting these simple habits, you can possibly close the longevity gap and significantly improve your health and well-being. Consistency is key, and these small changes can lead to a longer, healthier, and more fulfilling life. Look into making these simple changes yourself, with your doctor’s approval, to see how these habits can transform your life.
Ana Casas, MD, is a board-certified physician and expert in Anti-Aging and Regenerative Medicine. She specializes in Male Longevity Medicine and leveraging the latest advances in nutrition, supplementation, exercise and hormone optimization to help her patients look, feel and perform as if they were 10 to 20 years younger. Dr. Casas founded Atlanta Age Management
Medicine in Alpharetta, Georgia in 2005 to serve high-performing professionals who want to run their health the way they run their business.
All views expressed are the author’s own.
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