6 Research-Backed Ways to Extend Your Healthspan for Happiness and Longevity

Mandatory Disclaimer:

Joey Wakeman
Aug 8 · 5 min read

***I am not a medical doctor. I am a self-experimenter interested in nutrition. Consult a medical doctor for any and all concerns related to your health.***

Over the last few years, the world of nutrition and longevity has made unprecedented leaps.

Every day, aging is looking more and more like a chronic disease rather than an inevitability. These 6 strategies could potentially extend your healthspan and boost happiness by delaying aging and chronic disease.

Let’s dive in.

1. Fasting

Fasting is an incredibly effective way to prevent the onset of chronic diseases like aging, cancer, and diabetes, therefore lengthening your healthspan.

Study after study, intermittent fasting has shown to prevent cancer, reduce triglycerides, reduce insulin resistance, and shed fat.

Regarding longevity, long-term fasting is known to boost autophagy which is a bodily process that essentially cleans up all your rotting cells, making you healthier, overall. Autophagy is like a mechanic that fixes your damaged cells.

So, how do you fast correctly?

When you’re choosing an approach to fasting, it’s widely accepted that you have three potential routes to take…

  • Long-Term Fasting: If you’re brave and looking for a challenge, a long-term fast should be right up your alley. Eat well today and buckle up because you’re in for 72+ hours without food when you drop the fork. If you take this approach, it’s ideal to do a fast once every quarter, and remember to get an electrolyte supplement.
  • Short-Term or Intermittent Fasting: A common form of intermittent fasting is to do a 24 hour fast once per week or even every other day, depending on how desperate you are to lose weight. This means that if you finish dinner at 6:00 pm one day, you don’t eat again until 6:00 pm the next day.
  • Time-Restricted-Feeding: Technically this isn’t “fasting” but it’s extremely similar. Time-restricted-feeding means that you commit to only eating within a set timeframe every day, and it could be as large as 12 hours to see benefits (like 7:00 am to 7:00 pm). Dr. Satchin Panda has shown that this promotes weight loss without actually changing the food you eat! If you’re interested in time-restricted-feeding, you’d like the article I wrote below.

Test the waters a little bit and see which fasting technique works best for you!

2. Sauna Use

I’ve sat in a sauna for twenty minutes every day over the last three months and my resting heart rate has dropped to 50! While sauna use isn’t the only reason my heart’s become so strong, research has shown it could be a major player.

According to Dr. Rhonda Patrick, regular sauna use (4–7 times per week) decreases all-cause mortality by 40%! That means cancer, heart disease, diabetes, everything.

She went on to explain that exposing yourself to sauna heat activates heat shock proteins in your body. When worms or flies are exposed to a heat shock for 15–20 minutes, it extends their lifespan by 15%.

I think it’s safe to say we found the fountain of youth, and it’s scorching hot.

3. Drink Coffee

Coffee-drinkers, unite!

As it turns out, there’s no use to kicking your coffee habit. In fact, drinking black coffee regularly has been shown to have incredible health benefits.

Let’s take a look at autophagy again, that funky word that might make you look and feel younger. Autophagy is a process that all organisms on Earth have built into our systems, so it’s pretty damn important.

Autophagy is an intracellular process that recycles and gets rid of damaged goods, making you run more efficiently. It’s like an oil change for your cells, and black coffee boosts it!

According to this study, drinking coffee regularly prevents all forms of early death. It also lowers your risk of diabetes, Alzheimer’s Disease, and heart disease, while strengthening your DNA.

4. Eat Broccoli

Photo by Annie Spratt on Unsplash

Broccoli is a strange miracle food with surprisingly unique health benefits. There’s a reason your mother wanted you to eat it up at the dinner table.

According to a large study from China, eating a lot of cruciferous veggies like broccoli reduces your risk of dying from any cause by 22%.

This expansion in lifespan could potentially be the product of broccoli’s brilliant effect on DNA…

Broccoli contains something called sulforaphane, and eating it regularly repairs and protects damaged DNA, preventing or slowing cancer, and helping you live longer.

5. Exercise

Exercise is crucial for extending your healthspan and boosting happiness.

While everyone’s workout plan should look a little different, one thing is shared between us all:

The more muscle mass you have, the more calories you burn when you’re sitting and doing nothing. So, building muscle through weight training is a smart and effective long-term strategy for keeping body fat low. It also boosts testosterone, so it’s a win-win.

Still, if you don’t want to break a sweat, getting up and moving is key. Even general, light exercise is shown to extend your lifespan.

6. In the future… NMN?

Now we get into the interesting stuff… once again, I am not a medical doctor. Consult your doctor before trying any drugs or supplements. I do not advise taking NMN or any supplements without your medical doctor’s approval.

If you haven’t heard of him, Dr. David Sinclair is a sharp-witted professor who’s conducting longevity research at the Harvard Medical School. Dr. Sinclair is a huge proponent of intermittent fasting, and he seems to have struck gold in his revolutionary understanding of the molecule, NMN.

To understand NMN, let’s look at a molecule called NAD. Without NAD in your body, you’d drop dead in less than a minute, and as you age, your NAD levels drop significantly. The continued decline of molecules like NAD is theorized to be a major contributor to general age-related problems, like faulty eyesight, saggy skin, and chronic disease.

NMN boosts NAD.

This is showing dramatic longevity benefits in animals and might work for humans too (we don’t know yet, but maybe in the future). NMN, at least in mice, not only slows aging but seems to reverse it.

Dr. Sinclair says he takes NMN, Resveratrol, and Metformin for their powerful anti-aging abilities. He’s also over 50 years old and looks like a teenager. Just sayin’.


While living forever is an impossible goal, we will see more and more people reaching triple digits as time tick by, thanks to all the outstanding research put forward by doctors focused on longevity.

The only question is…

Will you be one of them?



Live Your Life On Purpose

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Joey Wakeman

Written by

I‘m a self-experimenter and I write to share my experiences with you. Nutrition-Psychology-Politics

Live Your Life On Purpose

Get Purpose. Get Perspective. Get Passion.

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