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I also ask myself these questions and I'm unable to answer them. In the end, I exercise and modify my diet as much as my will allows without causing me too much stress.
As for valuing years of life, if I considered that the very best outcome of cryonics (as HungryHobo described) is certain, then, well, even for very small values that will result in cryonics giving me far more utility than exercice. I don't value later years of my life that low.
Yudkowsky believes that cryonics has a greater than 50% chance of working, and that we will be able to have fun for any amount of time, so for him, the expected value of cryonics is ginormous.
I get quite a bit of disutility from forcing myself to eat a bit more healthily. My food diversity is very power; if I try to ingest one of many foods I don't like, I will throw up. Attempting to eat those foods anyway causes me great discomfort. So that's not a great way for me to increase overall utility.
On the last paragraph, it appears to me that the two basics - avoiding obesity and not smoking - are the best thing you can pester them about. But the other lifestyle choices have the expected benefit of a few years total, if you don't expect any new medical technology to be developed.
Not to be pedantic, but I thought this might be of interest: As I understand it, amount of exercise is a better predictor of lifespan than weight. That is, I would expect someone overweight but who exercises regularly to outlive someone skinny who never exercises.
For example, this life expectancy calculator outputs 70 years for a 5"6" 25 year old male who weighs 300lbs, but exercises vigorously daily. Changing the weight to 150 lbs and putting in no exercise raised the life expectancy by only 1 year. (a bit less than I was expe... (read more)