The 8-Habit “Longevity Code” That Could Add 24 Years to a Man’s Life (New VA Study)

What if you could add 24 years to your life? A massive new study has identified the exact “longevity code” to do just that. Most men want to live longer, healthier lives, but are bombarded with conflicting advice. It’s overwhelming and most of it feels unrealistic.

The findings come from a huge VA longevity study of 719,147 U.S. veterans. The lead author, Xuan-Mai T. Nguyen, M.P.H., presented the core finding: men who adopted all 8 healthy habits by age 40 lived an average of 24 years longer than men who adopted none.

But the most hopeful news is that it’s never too late to start. The same study found that men who adopted these habits at age 50 still added about 21 years. Even starting at 60 added 18 years.

The power is in starting, not in being perfect. We will break down the 8 specific, research-backed habits from this study. You’ll get the simple “what” (the science) and the “how” (the action plan) to add years to your life.

These 8 habits are the longevity code:

1. Be physically active
2. Be free from opioid addiction
3. Never smoke
4. Manage your stress
5. Eat a good diet
6. Avoid regular binge drinking
7. Get good sleep hygiene
8. Have positive social relationships

1. Be Physically Active

This habit was a top contributor to a longer life. Your body is not designed to sit in a chair all day; it is designed to move. Being “physically active” does not mean you have to live in the gym or train for a marathon. It is all about consistency.

The gold standard to aim for is the CDC guideline. This is just 150 minutes of moderate-intensity activity per week. That breaks down to 30 minutes, 5 days a week. Research shows this one habit can cut the risk of early death by nearly half.

• Try “Exercise Snacking.” This means doing 5-10 minute bursts of activity. Take the stairs at work, do bodyweight squats while your coffee brews, or go for a brisk 10-minute walk on your lunch break.
• Get a simple tracker. You don’t need a fancy watch. Just use your phone or a basic pedometer to aim for 7,000-8,000 steps a day. Seeing the number gives you a clear goal.
• Find something you enjoy. If you hate running, don’t run. Try swimming, biking, a local sports league, or even just dancing in your living room.
• Make it a rule. For example, make a rule that you will always take the stairs if you are going up less than three floors.

2. Be Free From Opioid Addiction

It was a specific habit the VA study measured. It highlights the serious and devastating impact of the opioid epidemic on lifespan in America. This rule, however, applies to all substance use disorders.

These addictions can hijack the brain’s reward system and lead to a total collapse of your physical and mental health. This is not just about illicit street drugs. It is also about the proper, non-dependent use of powerful prescription pain medication. Awareness and caution are key.

• Have a clear plan. If a doctor prescribes you pain medication, talk to them about the risks, the length of use, and the plan for stopping.
• Know the signs of dependency. These can include taking more than prescribed, feeling you need the drug to get through the day, or getting it from non-medical sources.
• Get confidential help. If you or someone you know is struggling, the SAMHSA National Helpline is free, private, and available 24/7.
• Call the helpline. The number is 1-800-662-4357. There is no shame in asking for help; it is a sign of strength.

3. Never Smoke

It is a non-negotiable habit for living a long, healthy life. Not smoking is the single most powerful way to add years to your life. Smoking damages nearly every single organ in your body, from your lungs and heart to your brain and skin. This also includes vaping.

The “long-term” effects of e-cigarettes are no longer a mystery, and the news is not good. They are also highly addictive. The best news is that your body starts to repair itself almost immediately. Quitting by age 40 reduces your risk of a smoking-related death by 90%.

• Ditch the “cold turkey” idea. Only a very small number of people can quit this way. Most people need a plan and support.
• Use modern tools. Talk to your doctor about Nicotine Replacement Therapy (NRT) like patches, gum, or lozenges.
• Try quit-smoking apps. Apps like Kwit or Smoke Free can help you track your progress, manage cravings, and stay motivated.
• Ask your doctor about prescriptions. There are non-nicotine prescription options that can make quitting much more manageable.

4. Master Your Stress

Notice the study’s wording. It did not say “have no stress,” which is impossible. It said “managing stress.” Chronic stress is a silent killer. It keeps your body in a constant “fight or flight” state, flooding your system with the stress hormone cortisol.

It is directly linked to heart disease, a weaker immune system, weight gain, and even faster aging. Managing your stress is an active, daily skill, just like brushing your teeth. You have to practice it every day.

• Learn “Box Breathing.” This is a simple and powerful technique. Inhale for 4 seconds. Hold your breath for 4 seconds. Exhale for 4 seconds. Hold the empty breath for 4 seconds. Repeat.
• Try 5-Minute Mindfulness. You do not need to meditate for an hour. Use a free app like Calm or Headspace for just 5 minutes when you wake up or on a work break.
• Set a “Digital Detox” time. Make a hard rule: No news, work email, or social media for one hour before you plan to sleep. This lets your brain power down.
• Move your body. Physical activity is one of the fastest and most effective ways to burn off stress chemicals. A brisk 15-minute walk can change your whole mindset.

5. Eat a Good Diet

What you eat is the fuel for your body’s 37 trillion cells. The study was clear in specifying a “good diet,” not a perfect one. You do not have to become a vegan monk or give up every food you love.

The main focus is simple: eat more whole foods. The easiest 2025 approach is a plant-forward or Mediterranean-style diet. This just means eating more fruits, vegetables, nuts, beans, and lean protein like fish. The real enemy is ultra-processed food think sugary drinks, packaged snacks, and most fast food.

• Use the “One Swap” Rule. Do not try to change your entire diet at once. This week, just swap your daily soda for a sparkling water. Next week, swap your bag of chips for a handful of almonds.
• Add, don’t just subtract. Instead of thinking “I can’t have chips,” think “I will add an apple to my lunch.” This positive mindset makes it easier to build good habits.
• Read the label. As a simple rule, if the ingredients list is longer than 5 items or has words you cannot pronounce, try to find a different option.
• Focus on whole foods. A whole food is something that looks like it did in nature. An apple is a whole food. Apple-flavored candy is not.

6. Avoid Regular Binge Drinking

It was another key habit that separated the long-lifers from the rest. Again, notice the specific wording. The study did not say “no drinking” at all. It said “no *regular binge drinking.” So, what does that mean? For men, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines it as 5 or more drinks on one occasion, which means in about 2 hours.

Doing this regularly, even just on weekends, taxes your liver, destroys your sleep quality, and damages your heart. It is one of the fastest ways to undo all your other good work.

• Use the “Alternating” Rule. For every alcoholic drink you have, drink one full glass of water. This keeps you hydrated and slows you down.
• Explore the new options. The non-alcoholic beer and spirit market is huge in 2025. Many of them taste amazing. You can have the taste and social ritual without the poison.
• Set your limit before you go out. Decide “I will only have two drinks tonight” before you leave the house. It’s much harder to make that call in the moment.
• Never drink to manage stress. This is a dangerous path. Use a healthy habit, like walking or “Box Breathing,” to cope with stress instead.

7. Get Good Sleep Hygiene

Sleep is not a luxury or a sign of weakness. It is your body’s essential repair and maintenance cycle. You cannot be healthy without it. “Good sleep hygiene” is a fancy term for a simple concept: getting 7-9 hours of quality, mostly uninterrupted sleep on a regular basis.

This is when your brain clears out toxins (linked to dementia) and your body repairs muscle tissue. Poor sleep is linked to everything from heart attacks and strokes to depression and a weak immune system.

• Set a “Wind-Down Alarm.” Everyone sets a “wake-up” alarm. Set one for 30-60 minutes before your target bedtime. This is your signal to put all screens away.
• Make your room a “Sleep Cave.” Your brain needs three signals to produce sleep hormones: It must be cool, dark, and quiet. Use blackout curtains or a sleep mask.
• Be consistent. Try to go to bed and wake up at roughly the same time every day, even on weekends. This sets your body’s internal clock.
• Watch the caffeine. A coffee at 3 PM can still be in your system affecting your sleep at 10 PM. Set a “caffeine curfew” for no later than 2 PM.

8. Have Positive Social Relationships

It may feel like a “soft” habit, but it has one of the hardest biological impacts. Humans are social creatures. Loneliness is a physical-health problem. The U.S. Surgeon General, Dr. Vivek Murthy, declared loneliness an epidemic. He stated that its health risks are as dangerous as smoking 15 cigarettes a day.

This habit is about positive social relationships. This means quality connections, not the quantity of your social media followers. You need people you can talk to, rely on, and laugh with.

• Schedule one “Connection Call.” Once a week, schedule a 15-minute phone or video call with a friend or family member you have not talked to in a while. Put it in your calendar.
• Join one group. Find a local sports league, a hobby club (like hiking or chess), or a volunteer group. This builds a community and is one of the best healthy habits for men.
• Ask better questions. Instead of “How are you?” (which gets a “fine”), ask “What’s the best thing that happened to you this week?” This starts a real conversation.
• Ditch draining relationships. A “positive” relationship is one that, on balance, makes you feel good. It is okay to spend less time with people who consistently drain your energy.

Your New Future Starts Now

You do not need a miracle pill, an expensive gym, or a genetic jackpot to live longer. The longevity code is an 8-point action plan that is entirely within your control.

Remember, the VA study’s most powerful message is that it’s never too late to start. Adding even one of these habits makes a real difference.

Your 24-year journey starts with a single step. Look back at the list of 8 habits. Pick ONE that feels easiest to start. What will it be?