We’ve all heard the stories of people living well into their 90s or even to 100, some of them indulging in things like beer and ice cream. Take the woman who lived to 97, who enjoyed her favorite treats with no apparent ill effects. It’s easy to wonder: Is it her lifestyle or her genetics that allowed her to live so long? Can enjoying some indulgent pleasures, like a good beer or a scoop of ice cream, really contribute to longevity?

Dr. Sanjay Gupta, in his segment Dr. Sanjay Gupta On Call, dives into this very question. And as it turns out, there’s more to living a long life than just avoiding indulgences or following strict health regimens. While genetics play a role, it’s clear that lifestyle—how you care for your body, mind, and social connections—has a profound impact on how long you live and how well you live.

The Role of Genetics in Longevity

There’s no denying that some people seem to be genetically predisposed to live longer lives. Research published by the National Institute on Aging suggests that genes account for about 20-30% of the factors that influence our longevity. Certain genes can enhance the body’s ability to repair itself and protect against diseases like heart disease, cancer, and Alzheimer’s. These genetic advantages can certainly give some people an edge when it comes to lifespan.

But even with genetic advantages, the way we live plays a huge role in how long and how well we age.

Lifestyle Factors That Impact Longevity

Dr. Gupta’s advice underscores that lifestyle choices, especially around nutrition, exercise, and relationships, are the true game changers. These elements are directly linked to not only living longer but living healthier, with greater vitality and well-being.

1.  Nutrition and Moderation

The idea of enjoying beer and ice cream might sound counterintuitive to some who believe that longevity comes only from strict diets or “superfoods.” However, studies show that moderation is key. A balanced, nutrient-dense diet full of fruits, vegetables, lean proteins, and whole grains is essential, but a bit of indulgence now and then can add joy to life.

Dr. Gupta points out that people in “Blue Zones” (regions with high concentrations of centenarians) often practice the 80% rule—eating only until they are 80% full. This helps maintain a healthy weight and reduces strain on the body.

Action Steps:

• Download apps like MyFitnessPal to track your food intake and ensure you’re eating a balanced diet.
• Use the Eat This Much app to create meal plans that prioritize health while leaving room for occasional indulgences.

2.  Physical Activity and Movement

Another major factor in living longer is staying active. Regular physical activity—whether it’s walking, cycling, or swimming—has been shown to reduce the risk of chronic diseases like heart disease and diabetes. Research published by the American College of Sports Medicine shows that staying active well into your later years can help prevent frailty and preserve muscle mass.

But you don’t have to be a marathon runner to reap the benefits. Simply incorporating more movement into your daily routine—taking the stairs, gardening, or even doing stretching exercises—can improve your health and longevity.

Action Steps:

• Use fitness trackers like Fitbit to monitor your steps, heart rate, and activity levels.
• Try joining a local gym or following workout videos on platforms like YouTube to stay motivated.

3.  Mental Health and Stress Management

Longevity isn’t just about the body—it’s also about the mind. Chronic stress and negative emotions can shorten lifespan and negatively impact health. Dr. Gupta emphasizes the importance of maintaining a positive attitude and reducing stress. Studies, such as those from Harvard Health Publishing, show that a positive mindset can lead to better health outcomes and longer life expectancy.

Practices like meditation, mindfulness, and even laughter have been shown to lower stress levels, improve mood, and contribute to better overall health.

Action Steps:

• Try apps like Calm or Headspace to integrate mindfulness and meditation into your daily routine
• Participate in activities that make you happy—whether it’s reading, spending time with family, or indulging in your favorite hobbies.

4.  Social Connections

One of the most significant factors for longevity is the quality of our relationships. People in Blue Zones are often deeply integrated into their communities, with strong social ties providing emotional support, reducing stress, and contributing to a sense of purpose. Studies, like those from the University of California, Berkeley, show that people who are socially connected live longer and have lower rates of illness.

Action Steps: 

• Connect with like-minded individuals through social networks or meetups on platforms like Meetup.
• Volunteer to support causes you care about, using platforms like VolunteerMatch to find opportunities in your area.

Final Thoughts: Lifestyle Does Matter

So, does lifestyle matter when it comes to living longer? Absolutely. While genetics provide a foundation, the way we live—our daily choices regarding nutrition, movement, mental health, and social connections—determines how well we age. Dr. Gupta’s insights highlight the importance of taking care of our bodies, minds, and relationships.

By incorporating a well-rounded approach to life, we can increase our chances of living to 100, just like those who enjoy their beer and ice cream in moderation. It’s not about deprivation, but about finding balance, enjoying the journey, and making thoughtful decisions that lead to a fulfilling, healthy, and long life.

As you think about your own journey to 100, what lifestyle changes or habits can you implement today to make your next decade even more vibrant and meaningful?

Join the conversation and share your thoughts at the Age Brilliantly Forum.