The science of living longer — strategies to extend your lifespan and healthspan.
Longevity is about how long you live. Healthspan is about how many of those years are healthy, active and independent. The goal of modern ageing medicine is to compress morbidity — shortening the period of illness and disability at the end of life.
Ageing involves cellular processes: telomere shortening, mitochondrial decline, cellular senescence, chronic inflammation ('inflammaging'). Lifestyle factors influence all of these — diet, exercise, sleep, stress and social connection affect how quickly you age at a cellular level.
A predominantly plant-based diet, moderate protein intake (enough to maintain muscle), healthy fats (olive oil, avocado, nuts, omega-3s), and calorie moderation (not deprivation). Intermittent fasting or time-restricted eating show promise in research but aren't for everyone — discuss with your doctor.
Regular physical activity (mix of aerobic, strength and balance), quality sleep (7–8 hours), stress management (meditation, nature, purpose), strong social connections (loneliness is as harmful as smoking 15 cigarettes/day), and a sense of purpose. These factors together predict longevity better than genetics.