Longevity Index 2025

Longevity Index 2025: Unlock Extra Decades

Average life expectancy: 73 years. But Blue Zone centenarians live to 100+. This calculator estimates your lifespan based on Harvard, Blue Zones, NIH research.

Global Life Expectancy 2025

Blue Zones Secrets

• Okinawa: Plant-based diet + purpose (ikigai)
• Sardinia: Walking + family
• Nicoya: Hard water + sunshine
• Loma Linda: Vegetarian + Sabbath rest
• Ikaria: Mediterranean diet + naps

9 Blue Zone Rules

Exercise = +7 Years

• 150 min moderate = +3.4 yrs
• Strength training = +2 yrs
• HIIT = +1.5 yrs
• Sitting <6 hrs/day = +2 yrs

Diet Impact

• Mediterranean: +8–10 yrs
• 5+ fruits/veg: +3 yrs
• Nuts 30g/day: +2 yrs
• Red meat <2x/week: +1.5 yrs

Sleep & Longevity

• 7–9 hrs: +5 yrs
• Consistent schedule: +2 yrs
• No screens pre-bed: +1 yr

Social Connections

• Strong ties: +50% survival
• Married: +3–7 yrs
• Volunteering: +4 yrs

Purpose & Mindset

• Ikigai: +7 yrs
• Optimism: +5–10% longer
• Meditation: +3 yrs

Genetics vs Lifestyle

• Genetics: 20–30%
• Lifestyle: 70–80%
• Epigenetics: Habits flip genes

Longevity Science 2025

• Senolytic drugs: Clear old cells
• NAD+ boosters: +10% mouse lifespan
• Calorie restriction: +20% in animals
• Metformin trials: Human aging

How to Use This Calculator

1. Enter age, gender
2. Rate exercise, diet, sleep
3. Add stress, social, purpose
4. Get lifespan + Blue Zone match
5. Save to track yearly

Success Stories

John, 55: "From 78 to 92 projected. Added walking + purpose."

Maria, 48: "Diet change + friends = +12 years. Feeling 35."

Related Tools

• Fitness Age
• Sleep Deprivation
• Mental Health Score

FAQs

Accurate? Based on Blue Zones, Framingham, UK Biobank

Can I reach 100? Yes — top 10% habits

Genetics included? Assumes average; lifestyle dominates

Conclusion

Longevity isn’t luck. Move, eat plants, love, find purpose. One change today = decades tomorrow.

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