Top 10 Tips to Instantly Improve Your Age Score
You probably expected to see the usual advice here: get good sleep, sign up for a gym, and eat healthily, right?
While these are indeed the correct answers, changing our daily habits and routines can be incredibly challenging. Instead, let's focus on a few easy wins that you can implement instantly without effort and gain many healthy years in return.
1. Reduce LDL cholesterol
The number one cause of death globally is CVD (cardiovascular disease) is responsible for about 32% of all deaths each year, making it the leading cause of mortality worldwide. Medication can reduce your LDL below 130 mg/dL (3.4 mmol/L in Europe), significantly lowering all-cause mortality, gaining up to 5-7 years. Consult with your doctor about what’s right for you.
2. Control diabetes
High blood sugar levels are a key predictor of diabetes, a disease that reduces life expectancy by up to 5 years. The HbA1c test measures your average blood sugar levels over the past three months and is one of the most reliable indicators of diabetes risk and all-cause mortality. Ask your doctor about medications to stabilize blood sugar (HbA1c) below 5.9%. Research shows a direct and robust negative correlation between all-cause mortality and diabetes markers.
3. Lower blood pressure
If your blood pressure at rest is above 120/80 throughout the entire month's measurements average, consult your doctor about whether you can start medication to keep it down. High blood pressure is a killer. Watch this out. The good news? It can be managed with a pill; no effort is required. Potential gain of up to 5 years.
- Up to 10 years of good life can be earned across one, two, and three of combined above.
- These markers matter—don’t wait. Start the conversation with your doctor and take action sooner, not later.
- Usually you can starting with the magic pills, no sweat is required.
4. Always fasten your seat belt
Always! Car accidents don’t happen often, but when they do, they can be devastating. Therefore, wear your seat belt—this simple action could add 4 years to your life expectancy.
5. Quit smoking
It’s just a matter of decision. Do you really want to give up 5–11 years of life for that cigarette?
6. Replace meetings “over coffee” with walking meetings instead
No need for a gym—start with a leisure walk during calls, meetings, or YouTube time.
7. Stop over-supplementation
Often, less is more. Some biomarkers, like vitamin B12, have a negative all-cause mortality effect when above recommended levels. If your blood work exceeds the recommended range (400-600ng/ml), it's better to stop supplementation.
8. Start right supplementation
Before you continue reading, get your blood work first to check for deficiencies.
The following nutrients positively correlate with all-cause mortality outcomes: Omega-3, Taurine, DHEA (men only), and Vitamin B6.
9. Strong social connections
Strong social relationships can increase your lifespan by up to 30%. Isolation, on the other hand, raises the risk of premature death by the same margin as smoking (minus 5-10 years).
The longest and highest quality longevity research in history is the Harvard Study of Adult Development. It has followed 724 men for over 80 years and concluded that the quality of close relationships is a better predictor of happiness and longevity than anything else. As study director Robert Waldinger stated, "Good relationships keep us happier and healthier. Period."
10. Have fun, be playful, and give your best smile 😃
These swift actions will boost your longevity with zero effort. It's as simple as that. Start today! Give them a try, and watch your age score improve!