Closing the Longevity Gap: 6 Habits Every Man Should Start Now

You’ve probably heard the statistic that women have a longer life expectancy than men. This may not be news, but did you know that men actually have the potential to live just as long and well as women?

In the U.S., the average life expectancy is about 74 years for men compared to 80 years for women — and this gap is not only due to genetics. It’s largely driven by differences in health behaviors, care habits, and early detection: all factors within your control.

A major contributor is that men are 24% less likely than women to visit a doctor regularly. In fact, studies show men are far more likely to skip routine checkups, delay care when something feels wrong, and underuse health screenings compared to women.

So, the longevity gap between women and men is not a helpless fact. Here’s the truth: Preventive care (both medical and lifestyle) and early treatment can significantly increase life expectancy in men.

By prioritizing routine care and making a few key lifestyle changes, men can close the gap — and live longer, healthier lives.

1. Make the Annual Checkup Non-Negotiable

Men who undergo regular checkups are more likely to have their blood pressure, cholesterol, and blood sugar under control, reducing risk for heart disease and stroke. With the leading causes of mortality in men being related to heart and metabolic health, this is no small difference.

Prostate cancer, the most common cancer in men, has a 5-year survival rate of over 99% — if caught early through screenings during routine checkups. Similarly, colorectal cancer has a 5-year survival rate of 91% if caught in its early stages.

Many conditions often show no symptoms at first, but early intervention can dramatically reduce your risk of heart attack, stroke, and premature death.

2. Know Your Numbers

Knowing your numbers for some of the most important health metrics can help you keep an eye on things and feel more informed. Not only that, but some more advanced metrics can actually give you insight into your longevity and how to improve it.

Dr. Henri Roca, functional medicine physician at PALM Health, recommends tracking these key metrics:

• VO2 Max
• Resting metabolic rate
• Heart rate variability
• Hormone levels
• Blood glucose and insulin sensitivity
• Inflammatory markers (CRP and homocysteine)
• Body composition (visceral fat and muscle mass)
• Blood lipid profile (cholesterol and triglycerides)
• Sleep quality metrics
• Grip strength
• Biological age

Work with your doctor to interpret these and create a prevention plan that fits your age and risk level.

3. Get Screened — and On Schedule

Men are less likely to get routine disease screenings, even when guidelines recommend them. Here are Dr. Roca’s recommendations:

Pro tip: Put reminders in your calendar the way you would for car maintenance. Your body deserves at least that much attention.

4. Don’t Tough It Out — Speak Up

A sore knee? A strange mole? Low energy or libido? Many men brush these off or feel they need to “tough it out.” That delay often leads to worsened conditions and lost treatment opportunities.

When it comes to your health, silence is not strength. The more you speak up when something feels off, the faster your provider can help you find a solution and the more resilient your body can become — leaving you the healthiest, strongest, most efficient version of yourself.

“In functional medicine, providers often ask for every change you have noticed, even the smallest and most seemingly insignificant,” says Dr. Roca, “Why? Because everything is connected, and one tiny thing you notice could be the factor that changes the game for your health.”

5. Prioritize Your Mental Health

Chronic stress doesn’t just impact your mood — it takes a measurable toll on your body. Long-term stress has been linked to increased risk of heart disease, high blood pressure, obesity, and even weakened immune function. In fact, men under persistent stress are more likely to experience cardiovascular events and metabolic issues that shorten lifespan.

Men are far less likely to seek therapy or talk about emotional struggles, but caring for your mental well-being is caring for your entire system, mind and body alike.

Mental health is health. Regular check-ins with a mental health provider, especially during life changes (divorce, job loss, grief), are just as important as physical exams.

6. Build a Longevity Lifestyle

While medical care is critical, your daily habits have the power to support your health — or sabotage it. These foundational lifestyle practices, in combination with preventive screenings and treatments, can literally add years to your life:

• Move your body every day (strength training and cardio both matter). “Building muscle mass is one of the most important things you can do to live longer and set your body up for success,” says Dr. Roca.
• Eat real, whole foods: Fiber and protein are in, processed foods and inflammatory ingredients are out.
• Prioritize good quality sleep: Your body needs this time to recover and repair.
• Find stress management techniques that work for you: Hobbies, sports, deep breathing or meditation, quiet time without screens, etc.
• Limit toxin exposure: Toxin buildup over time can press the gas pedal on disease risk. Swap out plasticware for glassware and nonstick cookware for stainless steel. Use PFA- and paraben-free personal care products. Eliminate smoking and limit alcohol consumption.
• Find your community and prioritize connection: Loneliness is associated with a 26% increase in the risk of premature mortality, a risk comparable to heavy smoking. Regular time with people you love can have an immeasurably positive impact on your health.

Invest in a Longer, Healthier Life Right Now

Finding support and taking care of your health is a strength and a long-term investment in your future.

So, make the call. Schedule your screening: that single step could add years to your life.

Longevity isn’t about luck — it’s about proactive steps. Let’s close the gap and live healthier for as long as possible.