Longevity is having quite the moment, isn't it? But with all the buzz, what's actually worth your time and investment? Instead of just adding more years to your life, what if we focused on adding more life to your years?
Recent research has identified four key areas that significantly impact our healthspan. Luckily, there’s practically lifestyle adjustments you can make for each!
1. Metabolism: Your Cellular Powerhouse
Your metabolic health determines how well your cells produce energy and repair themselves. At the cellular level, four key pathways act as your body's internal longevity switches: AMPK (AMP-activated protein kinase), NRF-2, NAD+, and sirtuins work together in an intricate network to maintain cellular homeostasis and promote longevity. You can activate these pathways through nutrient timing, mild caloric restriction, and specific compounds like resveratrol.
Practical Strategies:
🧬 Eat your largest meals earlier in the day when insulin sensitivity is highest
🧬 Consider time-restricted eating (12-16 hour eating windows) to activate AMPK
🧬 Include foods rich in polyphenols that activate NRF-2 pathways & NAD+ production
2. Movement: The Ultimate Longevity Medicine
Muscle mass, independent of fat mass and cardiovascular and metabolic risk factors, is inversely associated with mortality risk in older adults. Research consistently shows that grip strength is inversely associated with all-cause mortality, cardiovascular mortality, non-cardiovascular mortality, myocardial infarction, and stroke. Strength training protects joints, resulting in less stress through the body, and studies show can reduce cardiovascular mortality by 30%.
Practical Strategies:
💪🏼 Prioritise resistance training 2-3 times per week to combat the 1% annual muscle loss after age 40
💪🏼 Incorporate daily movement that challenges balance, coordination, and flexibility
3. Nutrition: Macros & Micros for Life Extension
Blood glucose stability emerges as one of the most critical factors in healthy aging. In humans, centenarians have an increased ability to preserve normal glucose tolerance, low levels of fasting insulin and higher insulin sensitivity. Elevated glucose levels can lead to the formation of advanced glycation end-products (AGEs), which can damage proteins, lipids, and DNA, potentially accelerating the aging process. High glucose levels can also trigger inflammation in the body, which is a common factor in various chronic diseases and is associated with reduced lifespan.
Practical Strategies:
🫐 Prioritise blood sugar stability through balanced macronutrient ratios (protein, healthy fats, complex carbohydrates)
🫐 Focus on nutrient density and foods with low glycaemic impact
🫐 Consider the timing of meals, with larger meals earlier
4. Mind: Protecting Your Cognitive Future
It is estimated that about one third of cases of Alzheimer's disease worldwide are attributable to modifiable risk factors, many of which are nutrition and lifestyle dependent. High fish and DHA intake has been consistently associated with improved cognitive health in older age, with a significant reduced risk of Alzheimer's disease and cognitive decline. Several micronutrients like B group vitamins and iron, as well as many polyphenols play a crucial role in cognitive health.
Practical Strategies:
🧠 Challenge your brain daily with new learning and complex cognitive tasks
🧠 Include omega-3 rich foods, especially fatty fish, 2-3 times per week
🧠 Manage stress through meditation, breathwork, or mindfulness practices
Our Top Longevity Supplements
Here are our most popular & science-backed longevity nutrients to take note of:
Turmeric (Curcumin): The Golden Anti-Inflammatory
Curcumin combats chronic inflammation, one of the key drivers of ageing. Research shows that turmeric can lower inflammation markers by 32%, while supporting cognitive health and memory as we age.
Our Top Pick: Bioceuticals Theracurmin Triple
Resveratrol: The Cellular Repair Activator
This powerful compound activates sirtuins; your body's cellular repair proteins. Resveratrol revitalises autophagy, the process that removes toxic cellular waste and debris that accumulates with age.
Our Top Pick: Herbs of Gold Resveratrol AdvantAge
CoQ10: Your Cellular Energy Powerhouse
Essential for cellular energy production, CoQ10 levels naturally decline with age. Studies show that maintaining adequate CoQ10 levels supports heart health and may reduce the risk of cognitive decline.
Our Top Pick: Designs for Health Ubiq-Evail
Nicotinamide Riboside (NR): The NAD+ Booster
This advanced form of vitamin B3 boosts NAD+ levels, activating enzymes that promote healthy aging. Research shows NR works synergistically with resveratrol to enhance cellular energy in heart and muscle tissue.
Our Top Pick: Designs for Health NR