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What Is Lifespan vs Healthspan? Here’s What to Know

Healthspan Is More Important Than Lifespan — Here’s How to Extend Yours

April 24, 2025

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Nowadays, longevity is a hot topic — it seems everyone is hell-bent on increasing their lifespan. But what’s the point of adding a few years to your life if you’re dealing with cognitive decline or chronic pain during those years? That’s where the concept of healthspan comes into play. When you focus on extending your healthspan, you ensure that you can still actually enjoy the final stage of your life — whether that means continuing to join your buddies on the golf course, playing with grandkids in the backyard, or traveling around the world.

“Lifespan is simply the number of years you live,” says Dr. Haleem Mohammed, MD, Chief Medical Officer at Gameday Men’s Health. “Healthspan is about how well you live during those years. It’s the length of time you remain physically, mentally, and functionally healthy — free of chronic disease, mobility issues, and cognitive decline.”

“For men, increasing healthspan often means shifting the mindset toward actively preserving muscle mass, energy, mobility, cognitive function, and metabolic health,” says Dr. Leslie Golden, an obesity medicine physician at Weight In Gold. “These aren't vanity metrics — they’re the foundation of living with purpose and freedom. It’s the difference between just being alive and actually living. In the end, a longer life is good — but a longer, meaningful life is better.”

So, looking to make the most out of those final years? Ahead, experts share some practical tips that will extend not just your lifespan — but your healthspan.

1. Focus on Supporting Your Gut Health

Hippocrates reportedly claimed that “all disease begins in the gut” — and increasingly, research is showing that there may be truth to this concept, given the gut-brain, gut-heart, and gut-immune connections.

So, it should come as no surprise that Dr. Joseph Mercola, a board-certified family physician and author of Your Guide to Cellular Health, strongly recommends focusing on supporting your gut for the sake of your healthspan.

“A diverse microbiome helps control inflammation and strengthens your immune system,” he tells AskMen. “You can feed it by including fermented foods like kimchi, kefir, or sauerkraut a few times a week. For snacks, try carrots and hummus instead of crackers, or a small apple with raw cheese. These foods add fiber that nourish beneficial bacteria, which shape your long-term health from the inside out.”

2. Make Time for Resistance Training

You already know exercise is good for you. But more specifically, Dr. Mohammed advises putting an emphasis on resistance training, and making an effort to move your body in some way every day.

“Muscle isn’t just for looks, it’s a contributing factor to a longer life,” he explains. “Resistance training improves insulin sensitivity, strengthens bones, supports testosterone levels, and prevents injury.”

Dr. Mohammed recommends incorporating weightlifting into your workout regimen three times a week, focusing on foundational compound movements like squats, chest presses, and rows.

“Starting in your 30s and 40s, you naturally begin to lose muscle mass — a process called sarcopenia,” explains Dr. Golden. “Resistance training is one of the most powerful tools we have to slow this down.”

Resistance training isn’t just for building muscle — it improves insulin sensitivity, boosts testosterone, protects bone density, and even helps cognitive function,” adds Dr. Mercola. “And you don’t need a gym. Start with bodyweight squats, push-ups, and planks at home. Add resistance bands or dumbbells as you go. Even two 20-minute sessions a week can reshape your future health.”

Pro tip: Research has shown there’s a direct link between grip strength and longevity as well as quality of life in later years, so focus on improving it via pull-ups, dead hangs, and farmer’s carries.

3. Don’t Forget to Stretch

It’s all too easy to skimp on stretching, but experts agree this is just as important as engaging in actual physical activity. According to Dr. Mohammed, making time for stretching can improve your posture and joint health — both of which tend to suffer in the latter stage of life.

“Stretching increases flexibility, improves mobility, and reduces pain —and it helps people do more, which is what healthspan is all about,” adds Dr. Dwight Fitch, MD, a board-certified cancer doctor and owner of StretchLab South Sarasota. “I see firsthand how consistent stretching allows people to move more, hurt less, and get back to the things they love.”

4. Keep Up with Testing

The key to increasing your healthspan is taking a preventive approach so you can catch issues early before they snowball into more serious conditions. This has multiple advantages: it allows you access to more treatment options, and ensures that you have better outcomes in treatment.

“You can’t optimize what you don’t track,” says Dr. Mercola. “That’s where testing comes in. It gives you the data to make smarter decisions and stay ahead of problems while you still have options.”

Dr. Mercola recommends digging into your family history when determining what kinds of tests and screening you need to stay on top of.

“If you have a family history of heart disease, you should ask for a coronary artery calcium (CAC) score — it tells you your true risk better than cholesterol alone,” he tells AskMen. “If diabetes runs in your family, look at fasting insulin, not just fasting glucose. High insulin often shows up years before your blood sugar tips into prediabetes. For cognitive decline, consider early inflammatory markers and homocysteine, which can flag vascular and brain health risks before symptoms appear.”

Dr. Fitch and Dr. Mohammed also advise keeping up with:

Blood pressure screenings
Colonoscopies and prostate exams (based on your age)
Bone density scans
Hormone level testing

“Prostate cancer is the second leading cause of cancer death among men. While early detection can significantly improve outcomes, many men avoid discussing it until symptoms appear and often when the disease is more advanced,” says Dr. Mohammed. “A quick PSA blood test can help determine if a deeper look is needed. Prostate health is a key part of aging well, and the earlier you get a baseline, the better we can personalize your path forward.”

If you have the budget for it, you may consider looking into full-body MRI scans, like Prenuvo.

“These are highly sensitive and capable of detecting small, asymptomatic lesions, lumps, or masses,” says Dr. Fitch. “If the cost isn’t a burden — since these scans can be quite expensive — they can provide helpful information that may aid in detecting disease earlier.”

Dr. Mercola recommends these types of scans for people with strong genetic risk — say, a sibling who developed cancer young.

“Just make sure you follow up with a practitioner who can interpret those results clearly and help you act on them strategically,” he adds.

4. Optimize Your Sleep

In case you needed a solid reason to prioritize that shuteye: According to a large 2024 study, men who get enough sleep live about five years longer than men who don't.

“You heal while you sleep,” says Dr. Fitch. “If you’re not sleeping enough, you’re shortchanging your healthspan.”

Dr. Fitch recommends aiming for seven to nine hours of sleep per night, and developing a consistent routine where you go to sleep and wake up at the same time daily.

“Sleep isn’t a luxury, it’s the foundation of recovery, hormone production, immune strength, and cognitive health,” says Dr. Mohammed. “Chronic sleep loss is tied to a higher risk of heart disease, diabetes, depression, and Alzheimer’s.”

To regulate your circadian rhythms and get better sleep, Dr. Fitch and Dr. Mohammed advise avoiding screens for an hour before bed and using blue-light blocking glasses when necessary, using blackout curtains in your bedroom, and getting bright natural light in your eyes within 30 minutes of waking.

5. Don’t Underestimate the Power of Vitamin D

Half of the world’s population is deficient in vitamin D. Experts say that’s a big problem, especially considering that falls are a leading cause of premature death and disability in older adults — who tend to have more fragile bones.

“Vitamin D plays a major role in extending your healthspan,” says Dr. Mercola. “It supports your immune system, protects your bones, helps regulate testosterone, and lowers your risk of metabolic disease.”

Did you know that your body naturally makes vitamin D when your skin gets sunlight? That’s why Dr. Mercola suggests spending very short spurts of time outside — say, 10 minutes — without sunscreen. Fatty fish like salmon, egg yolks, and Greek yogurt are just a few foods that can help you meet your vitamin D needs. You can also consult your healthcare provider about supplementing with vitamin D.

6. Eat Whole Foods

While the jury is still out on the best diet for a long and healthy life, there’s one thing experts know for sure: your best bet is to opt for whole foods over processed ones. Not only are these foods typically higher in essential macronutrients, vitamins and minerals, but they also don’t contain added sugar, fat, preservatives, or other ingredients with no nutritional value.

“Nutrition plays a huge role in long-term wellness,” says Dr. Fitch. “Instead of trying to change your entire diet overnight, start with a few easy swaps.”

Here’s what that might look like: snacking on an apple or berries rather than buying a bottled juice with added sugar, substituting mashed avocado for mayo on your sandwich, or cooking rolled oats instead of having a bowl of sweetened cereal.

7. Never Stop Learning

Dr. Chris Vercammen, a board certified internal medicine physician and medical director at Remo Health, insists that one of the secrets to aging well lies in being an eternal student.

“Continuous learning builds a greater ‘cognitive reserve’ — the brain's ability to solve problems and adapt to new situations,” he explains. “Our brains are stimulated when we engage in earning activities, such as studying a new language or pursuing hobbies like gardening or woodworking.”

According to Dr. Vercammen, one of the best ways to challenge your brain is simply to socialize, and engage in stimulating conversations with others.

“In order to communicate with others, our brain has to be engaged in listening to others and coming up with the best response,” he tells AskMen. “Staying social and creating meaningful conversations and group activities can provide mental stimulation and boost brain health. Remember, consistency is key. Make these brain-boosting activities a regular part of your routine to reap the long-term benefits.”

8. Maintain a Positive Attitude and Outlook

“A strong body doesn’t mean much without a healthy mindset,” says Dr. Golden. “Your thoughts, habits, and stress response have real effects on your hormones, appetite, sleep, and inflammation.”

For that reason, Dr. Golden recommends limiting negative self-talk, and connecting with people who energize you and lift you up. Even the way you think about aging matters, says Dr. Golden — try to find the positives rather than focusing on the limitations that come with getting older.

“Also, keep in mind that people who maintain a sense of meaning and direction as they age tend to live longer, healthier lives,” adds Dr. Golden. “Whether it’s through family, work, community, or personal growth, having a reason to get up each day supports physical and mental resilience. Ask yourself regularly: What do I want more of in my life, and what’s getting in the way? Healthspan isn't just about avoiding disease. It’s about building a life you actually want to keep living.”

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