The average guy lives to be 75 years old. Thats up about five years from what our life expectancy was two decades ago. The even better news: There are also fairly easy ways to make the most of the time you've already gainedand probably earn even more of it. We're talking about small lifestyle or outlook changes with big impacts. Because your real goal shouldn't be just to live longer, but to feel more vital.

To prove it, Mens Health asked a fleet expertseveryone from longevity and healthy aging researchers, to top athletes and cultural iconsto share their own practical advice for carpe deiming. Here are 14 easy ways to help you extend and enhance your life. Starting right now.

Exercising random acts of kindness and donating time to good causes enhance social integration while improving self-gratification. Those factors, plus the stress relief those things create, can have profound longevity benefits.

James Muruthi, Ph.D., Director of the Healthy Aging Lab at University of Oregon.

Feed on Fiber

Eating fibrous foods like yams and asparagus and polyphenol rich foods like olive oil, coffee, tea, and dark colored fruits and vegetables produces a hugely beneficial phenomenon called mitochondrial uncoupling in our cells. Healthy old people have the most uncoupled mitochondria. This mitochondrial energy processing trick is the golden ticket to increasing energy levels, losing weight and yes, extending your lifespan.

Steven Gundry, M.D., former cardiac surgeon and author of The Longevity Paradox: How to Die Young at Ripe Old Age and Unlocking the Keto Code.

Respond Instead of React

"Slowing aging starts with slowing down. Cultivate a space between a stimulus (stress, unhealthy food cravings) and your response by going for a walk or taking ten deep breaths through your nose and out of your mouth. These activities will activate the vagus nerve and parasympathetic nervous system, which will allow you to make choices from a place of clarity and certainty, helping you make healthier choices for your body in the long run.

Kien Vuu, M.D., clinical professor at UCLA Health and author of Thrive State: Your Blueprint for Optimal Health, Longevity, and Peak Performance.

People with severe mental health disorders tend to die earlier than the general population, and taking charge of your mental wellbeing can do wonders for life extension. One way to start: Answer these questions right now: 1) How is my mood? (Answer with an emotion. Am I happy? Sad? Angry? Upset? Irritable? Euphoric? 2) Is this your baseline or normal mood? (Answer yes or no, because we all have off days. If its an off day, reevaluate later in the week or the following week.) 3) Am I content with feeling this way? If no, reach out to someone you trust to talk about it.

Kalisha Bonds Johnson, Ph.D., R.N., professor at Emory Universitys School of Nursing, director of special programs at Black in Gerontology & Geriatrics.

Cold exposure releases noradrenaline, a hormone that boosts cell performance. Due to the disappearance of thermal stress thanks to air conditioning and central heating, our bodys thermoregulatory system isnt getting enough of the exercise or stimulation needed to feel invigorated and perform better. Through daily cold water immersion, you can boost your bodys natural repair and recovery response thats central to slowing aging.

Rose Anne Kenny, M.D., geriatrician and author of Age Proof: The New Science of Living a Longer and Healthier Life.

I come from an Indian background where we were taught Sanskrit chanting at a very young age. It requires a lot of memorization and involves rituals and practices. We chant a lot of verses, which can be like longform poems. It seems to have a meditative effect and its a form of memory rehearsal, which can keep the brain healthy as you age. Reading complicated fiction or non-fiction books can have a similar benefit because it challenges your brain to track the characters and the plot over time.

P. Murali Doraiswamy, M.D., director of the Neurocognitive Disorders Program at Duke University School of Medicine.

I eat fruits and treat myself to an ice cream once per month. But make no mistake about itexcess sugar in all its forms is poison. It is always one of the first things I recommend eliminating for those interested in longevity. To lessen your intake of sugar, I recommend avoiding all processed foods and sugary drinks.

Sergey Young, longevity investor and author of The Science and Technology of Growing Young.

Tooth decay and gum disease are chronic infections which our immune systems can never quite get on top of. Thorough brushing and daily flossing will help prevent these, and therefore prevent chronic inflammation, one of the key drivers of aging.

Andrew Steele, Ph.D., physicist and author of Ageless: The New Science of Getting Older Without Getting Old.

Words of affirmation are crucial to my wellbeing, its important to start my day off with positivity. Each day I am also intentional about taking personal time for myself. That could be listening to an old vinyl record or simply embracing silence in an effort to calm my mind and give peace to my thoughts."

Matt Horn, Pitmaster of Horn BBQ in Oakland, CA, and author of the Horn Barbecue cookbook, out April 12.

My dad told me early on: Control what you can control and what you cant control? You cant let it bother you. One area I can just about control: raising my children, who motivate me every day. To be a better man, better dad, better human."

Trent Williams, NFL offensive tackle, cancer survivor, and subject of the new documentary, Silverback: The Trent Williams Story, out now.

I work so hard, and over time I'd developed strange guilt around resting. But there's nothing better than an hour on the couch. Everything and everyone will still be waiting for you when you get up. It's fine."

Jason Reynolds, bestselling author of more than a dozen young adult books, including his latest, Aint Burned All the Bright.

I grew up with the Gurkha and Special Forces heritage, so its all about discipline, being respectful to others, never give up on the mission you are going for, stay humble, and keep training. I always try and stay fit. That might be in the form of climbing mountains or when Im not on the mountains, I do regular work outs. One of my secrets is burpeesbut a lot of themabout 300 in one go.

Nimsdai Purja, star of the documentary 14 Peaks (Netflix), and author of Beyond Possible: One Man, Fourteen Peaks and the Mountaineering Achievement of a Lifetime.

Waiting for something wonderful can be painful if you look at it that wayWhy dont I have that promotion yet? Why cant I afford the house I want? Or it can be anticipatory joy, like waiting for Santa as a child, reveling in the hope that you will receive wonderful gifts. And when things have passed out of existence, you still get to enjoy them in the presentRemember how wonderful that vacation was? What it felt like to sail, or to ride a roller coaster? But you only can enjoy them if you are okay with the present.

Mary-Frances OConnor, Ph.D., psychology professor, director of the University of Arizonas Grief, Loss and Social Stress Lab, and author of The Grieving Brain.

Ethics is just the examination of how we make decisions that affect other people and the world we live in. By deciding to give a crap, you are acknowledging a few basic but important truths: We are not the only people who matter. We rely on others for certain things, and they rely on us. The big and small choices we make fall on a spectrum from "Excellent" to "Extremely obnoxious and bad," and where they fall is (at least in part) up to us. The only possible advice is (1) Decide to care. (2) Understand that it's a lifelong job. (3) Accept that you make progress by being a little bit better today than you were yesterday. (4) Know for a fact that from time to time, even trying your best, you're going to fail in your quest to do the right thing. And that it's okay.

Michael Schur, creator of The Good Place, co-creator of Parks and Recreation, and author of How to Be Perfect: The Correct Answer to Every Moral Question, out now.

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14 Easy Ways to Extend and Enhance Your Life, Starting Now - Men's Health

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