I was thinking the other day of the people I know in their 70s and 80s who aren’t truly living. They’re existing. Getting by. Managing symptoms. But they’re not thriving. And I know for a fact that I don’t want that for myself. I want to wake up at 80 feeling as strong, sharp, and full of life as I do now at 42.
I’m not saying we need to go full Bryan Johnson, but imagine this: instead of sitting on the sidelines, watching life pass you by, you’re out hiking, traveling, playing with your grandkids, saying yes to new experiences without hesitation. No aches that keep you from moving, no fatigue that forces you to rest all day, no brain fog that steals your clarity. Just freedom. The kind of freedom that comes from a body that still works for you, not against you.
And here’s the thing—this isn’t about luck or genetics. It’s about the choices we make today.
A study published in Metabolic Syndrome and Related Disorders found that only 12.2% of American adults are metabolically healthy. That means nearly 88% of people are metabolically unhealthy—carrying a higher risk for heart disease, stroke, and type 2 diabetes. This isn’t some far-off issue. This is happening right now, to people all around us. Maybe even to you.
When we talk about metabolic health, it’s about more than just weight. It’s about how well your body functions—your blood sugar stability, hormonal balance, inflammation levels, and overall resilience. These factors determine whether you feel energised or constantly drained, whether your mind is clear or foggy, and whether you age gracefully or decline rapidly.
Yet most people don’t start thinking about their health until it’s too late—when they’re already in crisis mode, trying to undo years (or decades) of damage. It’s like ignoring your finances until retirement and then scrambling to make ends meet, or putting off maintaining your car until it breaks down completely, costing a fortune to fix. We invest in our financial security and our cars, but where is the investment in our most important asset—our health? What’s the point of having money in the bank if you don’t have the energy, strength, or mobility to enjoy the years ahead?
The key isn’t waiting until there’s a problem. The key is consistency.
The best part? It’s simpler than you think. These 10 actionable tips can supercharge your health, energy, and longevity—starting today.
Here are 10 science-backed ways to make aging an empowering experience, not a decline.Subscribed
1. Fast for cellular renewal and lasting energy
Fasting isn’t about starving—it’s about giving your body time to repair, regenerate, and reset. When you take a break from eating, your body switches into autophagy, clearing out damaged cells, reducing inflammation, and slowing the aging process.
✔ Reduces inflammation, lowering the risk of heart disease and Alzheimer’s
✔ Improves insulin sensitivity, helping prevent diabetes and weight gain
✔ Boosts brain function, keeping your memory sharp
Fasting feels hard at first, but hunger passes quickly, and most people feel more energised—not weaker.
Swop: Instead of eating late at night, stop by 7 pm or as close to sunset as possible, and aim for a 12-14 hour fasting window.
Level up: Try a 36-hour fast once a month to supercharge autophagy and metabolic health.
2. Train your muscles to reverse aging
Lifting weights isn’t just for bodybuilders—it’s about longevity. Muscle is a key predictor of how well you’ll age. Without resistance training, muscle loss accelerates, leading to frailty, poor balance, and metabolic decline.
✔ Strength training reduces mortality risk by 46%
✔ More muscle means better glucose control, lowering diabetes risk
✔ Muscle acts as a protective reserve, keeping you strong and mobile
Strength training doesn’t mean hours in the gym—just 10 minutes a day at home can make a real difference.
Swop: If you don’t lift weights, start with bodyweight exercises like push-ups and squats.
Level up: Add resistance bands or free weights for progressive overload and greater muscle growth.
3. Get morning sunlight to reset your body clock
Your body runs on a clock, and morning sunlight is the master controller. Light exposure in the morning regulates your circadian rhythm, influencing energy, metabolism, and hormone production.
✔ Morning light boosts serotonin, improving mood and reducing stress
✔ It regulates melatonin, leading to deeper, more restorative sleep
✔ Sunlight exposure improves insulin sensitivity, lowering diabetes risk
Swop: Instead of checking your phone first thing, step outside for 5 minutes of sunlight, even if its cloudy.
Level up: Get 10-20 minutes of outdoor light within an hour of waking, ideally without sunglasses. Same in the evening when the sun is settling to boost melatonin production.
4. Sleep for recovery, repair, and rejuvenation
Sleep is non-negotiable when it comes to healthy aging. It’s during sleep that our bodies repair, regenerate, and detoxify. When we skimp on sleep, we hinder everything from brain function to immune response to metabolic health.
✔ Sleep repairs and restores the brain, improving memory and cognition
✔ It regulates hormones like ghrelin and leptin, controlling hunger and metabolism
✔ It supports detoxification and immune function, fighting off disease
Swop: Set a consistent bedtime and avoid screens for 1-2 hour before sleep.
Level up: Aim for 7-9 hours of sleep, woman typically need more sleep than men. Going to sleep before 10pm allows you to enter deeper, more restorative stages of sleep earlier in the night.
5. Detox Your Environment for Long-Term Health
We’re exposed to thousands of chemicals daily—from plastic bottles to household cleaners—many of which act as endocrine disruptors, interfering with hormone function and accelerating aging. If you’re female, this is especially critical. Women’s hormones operate on a delicate cycle, and exposure to these toxins can lead to estrogen dominance, thyroid dysfunction, metabolic slowdown, and even fertility issues.
Here’s how common environmental toxins impact your hormones:
- Plastics leach endocrine disruptors like BPA and phthalates, which can cause hormonal imbalances, irregular cycles, PMS, weight gain, and increase the risk of conditions like PCOS and fibroids.
- Artificial fragrances in air fresheners, candles, and skincare products contain phthalates and parabens, which burden the liver and interfere with estrogen detoxification, leading to bloating, fatigue, and mood swings.
- Heavy metals in tap water, such as lead, arsenic, and mercury, accumulate in the brain and disrupt the thyroid, contributing to brain fog, fatigue, and weight fluctuations
Swop: Switch from plastic to glass or stainless steel for food and drink storage. Opt for fragrance-free, non-toxic products whenever possible.
Level up: Filter your water to reduce heavy metal exposure, and replace household cleaners, skincare, and personal care products with low-tox, natural alternatives.
6. Prioritise protein for strength and longevity
Protein isn’t just for bodybuilders—it’s essential for muscle maintenance, metabolism, and repair. Most people, especially women, don’t get enough.
✔ Protein prevents muscle loss, reducing frailty
✔ It stabilises blood sugar, keeping cravings and energy crashes at bay
✔ It supports detox pathways, helping the liver clear toxins
Swop: Include organic, ethically sourced protein in your meals—eggs, beef, lamb, organs, wild caught fish, poultry or plant based.
Level up: Aim for 1.2g of protein per kg of body weight daily.
7. Sauna therapy for detox and heart health
Regular sauna use isn’t just relaxation—it’s a powerful longevity tool. It improves circulation, reduces inflammation, and the heat triggers physiological responses similar to exercise.
✔ Lowers heart disease risk by 40%. Improves circulation, lowers blood pressure, and reduces stroke risk.
✔ Enhances detoxification. Sweating eliminates heavy metals and hormone-disrupting toxins.
✔ Boosts growth hormone production. Supports muscle repair, fat metabolism, and cellular regeneration.
✔ Reduces inflammation and supports brain health. Protects against cognitive decline and Alzheimer’s.
Swop: No sauna? Take hot baths with magnesium salts.
Level up: Use a sauna 4 times per week for at least 20 minutes, interspersed with cold plunging.
8. Reduce ultra-processed foods for a sharper brain
Ultra-processed foods (UPFs) such as seed oils, breakfast cereals, flavoured yoghurts, protein bars, packaged snacks, ready meals, and plant-based meat substitutes damage the brain, gut, and metabolism. Research is only just beginning to uncover the full extent of the harm, linking UPFs to cognitive decline, gut dysbiosis, and metabolic dysfunction.
We have never been exposed to this level of industrialised, chemical-laden food in human history, and the long-term consequences are still unfolding. Studies now suggest that diets high in UPFs contribute to increased inflammation, insulin resistance, and even mental health disorders like anxiety and depression.
- Linked to a 28% faster rate of cognitive decline
- Processed oils disrupt gut health, weakening immunity
- Artificial sweeteners alter insulin response and hunger cues
Swop: Cut back on packaged snacks and opt for simple, whole-food meals—like sweet potatoes with pasture-raised beef or lamb—quick, nourishing, and just as easy as heating a ready-made meal.
Level up: Eat an ancestral-style diet focused on whole foods, ethically sourced proteins and healthy fats. Replace all seed oils with butter, ghee, tallow, or cold-pressed olive and avocado oils.
9. Build deep relationships for longevity
Loneliness is as harmful as smoking 15 cigarettes a day. Studies on Blue Zones—the regions with the world’s longest-living populations—show that strong social connections are a key factor in both lifespan and quality of life. We are wired for connection, and the right relationships act as a buffer against stress, disease, and mental decline.
✔ Social bonds reduce stress and strengthen the immune system
✔ Meaningful relationships lower the risk of heart disease and depression
✔ Community involvement fosters purpose, resilience, and a sense of belonging
Swop: Call a loved one instead of mindlessly scrolling social media.
Level up: Stop trying to fit in where you don’t belong. Surround yourself with people who share your values and support your growth. Prioritise real, in-person connections that nourish you instead of draining you.
10. Keep your brain young with lifelong learning
Your brain is not a static organ—it’s a dynamic, adaptable muscle that thrives on challenge. Engaging in lifelong learning is one of the most effective ways to keep your mind sharp and resilient as you age.
✔ Reduces dementia risk: strengthens neural pathways, which helps lower the risk of cognitive decline.
✔ Boosts dopamine levels: improving motivation, mood, and overall mental well-being.
✔ Enhances cognitive resilience: slowing age-related mental decline and preserving brain function.
Swap: Replace passive habits like watching TV with mentally stimulating activities like puzzles or strategy games.
Level up: Challenge yourself with a new language, instrument, or skill to keep your brain growing.
Final thought: Start small, stay consistent
You don’t need to make drastic changes all at once. Begin with one simple habit today: fast for 12 hours, do 10 push-ups, switch to glass bottles, or try a cold shower.
Longevity isn’t just about extending your years—or scrambling to fix your health when it’s already declining. It’s about taking the right steps now to build a strong foundation, so you can not only live longer but thrive with energy, strength, and vitality well into your later years. Consistent, small actions create a body that ages gracefully and a mind that stays sharp.
Instead of fearing old age, imagine thriving through it—pain-free, full of energy, and mentally clear. What are you doing to set the course?