5 Mind-Blowing Things That Are Proven To Increase Your Lifespan

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Jul 21, 2025

Max Lugavere, a New York Times bestselling author and podcast host, shares fascinating insights on longevity. He emphasizes that only 25% of lifespan is genetic; the rest is lifestyle. Topics include the importance of a diverse microbiome for reducing inflammation and how strong social bonds can significantly lower mortality risks. Max also highlights the surprising benefits of regular sexual activity for heart health and neurogenesis, along with the crucial role of muscle mass in overall health and aging.

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INSIGHT

Microbiome Diversity Boosts Longevity

Longevity strongly associates with gut microbiome diversity from varied dietary inputs.
Eating diverse plant and animal foods feeds beneficial microbes, reducing inflammation.

INSIGHT

Social Bonds Slash Death Risk

Healthy social bonds reduce death risk by 50%, surpassing exercise or obesity effects.
Quality relationships critically modulate immune and stress hormones for longevity.

ADVICE

Prioritize Real Social Connections

Spend time in-person with people you trust to boost longevity hormones like oxytocin.
Limit device use and engage in meaningful human connections to reduce harmful cortisol.

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Studies on healthy aging suggest that only about 25% of longevity is linked with genetic factors—the rest is based on the lifestyle choices you make on a daily basis. So if your goal is longevity, there are some science-backed things you can control to increase your chances of living a long, healthy life. On this episode of The Model Health Show, you’re going to hear my interview with Max Lugavere on The Genius Life Podcast, where I shared five specific things that are proven to extend your lifespan. You’re going to hear about how your microbiome can affect your longevity, plus some less obvious factors like your sex life and your work can affect your lifespan. We’re also going to talk about why muscle is key for survivability and how your relationships impact your health. Your overall health is the culmination of your habits, and this conversation is packed with actionable insights that are going to help you uplevel your health and increase your lifespan. So click play and enjoy the show!

In this episode you’ll discover:

How inflammation is controlled by the microbiome. (8:22)
Why it’s so important to have a diverse microbiome. (8:47)
The number one way to increase your microbial diversity. (9:38)
How having healthy social bonds reduces your risk of death. (18:57)
The relationship between oxytocin and cortisol. (25:42)
Why regularly having sex is a heart healthy behavior. (30:10)
The connection between sexual activity and neurogenesis. (31:56)
How often to have sex to reduce your risk of heart disease. (34:10)
Why muscle is the organ of longevity. (42:09)
How having adequate muscle mass helps your body process glucose. (43:01)
The anti-aging properties of muscle. (43:54)
Why muscle is critical for women and is the key to survivability. (47:52)
The connection between muscle mass and long-term memory. (49:45)
Which exercises your genes expect for functionality. (51:28)
The number one health priority for people over 40. (52:23)
How much protein to consume to build muscle. (1:02:42)
Why having meaningful work can help you live longer. (1:04:31)

Items mentioned in this episode include:

Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!
Eat Smarter - Read my national bestselling book for more nutrition tips!
Seasonal Food Guide - Learn which foods are in season near you!
The Genius Life with Max Lugavere - Listen to more of Max’s interviews!

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This episode of The Model Health Show is brought to you by Four Sigmatic and Pique. Visit foursigmatic.com/model to get an exclusive discount on mushroom and adaptogen-packed blends to improve your life. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.