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The Blueprint for a Long Life for Men – Habits to Adopt

May 25, 2023

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You have probably heard it all before: the lifestyle choices you make will have a significant impact on your health and lifespan. But do you take that information seriously? Countless studies have shown a direct link between a man's daily habits and how long he will live.

If you want to live a long and healthy life, it is about time you got serious about adopting healthy habits and avoiding unhealthy behaviors. Luckily, we are here to help you take control of your health and happiness. Adopt these lifestyle habits if you are ready to live a happier, healthier, and longer life.

Stop blaming genetics, your busy schedule, or whatever other excuses you’ve been falling back on. These habits are proven to make a drastic difference, so take action today!

Top 5 Habits for a Long Life

Before we dive into our top lifestyle habits for a long and healthy life, it is essential to establish that these habits will be more effective if combined. Rather than just cherry-pick one or two, adopt as many of them as you can. 

Remember, consistency is the key to living a healthier lifestyle. Don’t just give up after a week or two. Commit to yourself that you are going to step up your game.

1. Exercise Regularly and Maintain a Healthy Body Weight

You’re probably not surprised to see this daily habit at the top of the list. There’s no getting around it; physical exercise is essential for both your short-term and long-term health. We recommend at least 30 minutes of exercise per day. 

Not only will it help you maintain a healthy body weight, which is critical for living a long life, but it can also reduce your risk of serious, life-threatening diseases, such as heart disease and diabetes.

Aim for a mixture of resistance training and cardio. Strength training helps you maintain muscle mass and bone density as you age. It can also help with posture, mental health, and regulating metabolism. Cardiovascular exercise is essential for weight management, cardiovascular health, and more.

Don’t wuss out; get your exercise!

For more information on the link between hormone levels and body weight, we recommend reading Hormones and Weight Gain After 40 – Top 6 Secrets You Must Know.

2. Manage Your Mental Health and Avoid Chronic Stress

Man practicing yoga in cement studio

Far too many men overlook their mental health, especially regarding lifespan. The truth is mental health is just as important as physical health.

Stress, anxiety, and depression can all wreak havoc on your body. By prioritizing your mental health, you can reduce your risk of numerous chronic diseases, including heart disease, diabetes, and even obesity. 

When you are stressed, your body releases a stress hormone called cortisol. Cortisol suppresses testosterone production. When this continues on a long-term basis, your physical health can suffer. Countless studies have shown that people with good mental health enjoy a higher quality of life and a longer lifespan.

If you feel stressed and anxious regularly, consider stress-reducing activities like meditation and other mindfulness practices. Don’t overlook the importance of social life and a healthy work-life balance.

3. Cut Down on Alcohol Consumption and Stop Smoking

When it comes to lifespan, it’s just as important to reduce unhealthy habits as to adopt healthy ones. Smoking and excessive alcohol consumption can significantly increase your risk of developing various chronic and deadly diseases.

According to the Centers for Disease Control and Prevention (CDC), smoking alone is responsible for roughly 1 in 5 deaths in the United States. Alcohol abuse also comes in at the number three leading cause of preventable deaths, according to statistics from the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Given that men are far more likely than women to suffer from alcohol-related liver disease, cancer, and mental health issues, it’s essential to get drinking and drug use under control. There’s nothing wrong with a few beers here and there, but like anything, practice moderation!

4. Adopt a Healthy, Well-Balanced Diet

Without the right fuel, your physical and mental health will deteriorate. As you would expect, this can significantly increase your risk of gaining weight, developing deadly diseases, and dying young.

Focus on whole foods rather than pre-packaged, processed junk. A diet rich in lean proteins, vegetables, fruits, whole grains, and healthy fats will do wonders for your overall health. Unsurprisingly, a healthy diet is considered one of the pillars of a long life.

5. Get Enough Sleep Each Night

Man sleeping peacefully in bed in dark room

Sleep is critical for your long-term health and overall well-being. Men need to ensure they get enough sleep, as far too many men are chronically sleep deprived. Men should get at least 7 to 9 hours of sleep per night. If you don't, your health can and will suffer.

Getting enough high-quality sleep is critical for disease prevention, as your body repairs damaged tissue while you sleep. During sleep, your body also produces critical hormones and regulates your immune system.

Sleep is also vital for mental health and cognitive function. When you are sleep deprived, you are clumsier and more prone to accidents, which could put you in countless life-threatening situations throughout your life.


If you struggle with sleep, we recommend Lights Out Nighttime Sleep Aid. This all-natural supplement blend was formulated to help men fall asleep faster, stay asleep longer, and experience the countless benefits of a good night’s rest.

Final Words

Whatever your goals are in life, your long-term health and happiness should always be a top priority. Living a long life involves a commitment to healthy habits and lifestyle changes. 

Incorporate all of the habits outlined above, and you will see drastic short-term benefits, and the combination is your ticket to a longer lifespan.

Immortal Life Extension

For those serious about living a long and healthy life, Immortal Life Extension is the ultimate daily supplement. This all-natural formula was specifically designed to help men live a longer and more youthful life.


Natural ingredients, like nicotinamide mononucleotide (NMN), green tea extract, piperine, and more, work together to reduce age-related physical and mental decline. Experience increased metabolism, sharper mental focus, and a drastic boost to your immune system strength.

Improve your body’s natural defenses and stay young for longer!

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