Why Longevity Is The Wrong Goal Over 40

Most people want to live longer, but longevity ISN'T about spending millions of dollars on hundreds of supplements.

Here's what REALLY matters for living longer and living better...

➡️ Lifespan = how long you live

➡️ Healthspan = how long you're able to live actively and well

We actually know quite a bit about increasing lifespan, and it doesn't include saunas or intermittent fasting.

Evidence-Based Strategies For Longevity

⭐ Eat more plants (fruit, vegetables, whole grains, nuts, seeds, and legumes).

Only about 5% of people get the recommended amount of fibre for their health or to support a healthy gut.

You should be getting 14g of fibre for every 1,000 calories you eat (roughly 28g a day for women and 38g for men, based on body size).

⭐ Move more. Do more walking and formal exercise that includes both strength training and cardio.

⭐ Don't smoke. Wear sunscreen. Get your vaccines.

⭐ Consume less alcohol, added sugars, and ultra-processed foods.

But don't stress about always being perfect because it's basically impossible... and managing your stress is a key part of longevity too.

⭐ Being at a healthy weight (not ripped, but not overweight or obese) also decreases your risk of getting type 2 diabetes, heart disease, stroke, high blood pressure (hypertension), and various cancers (breast, colon, endometrial).

✅ All of these things have been shown in research to contribute to your likelihood of living longer.

Healthspan is a little less defined, but as a fitness coach for over 25 years, I've seen what matters.

There isn't a true scientific definition of healthspan, although scientists are trying.

There's some subjectivity involved. 

Being in bed long-term after a stroke would signal the end of someone's healthspan, even if they lived for another ten years after that.

It's important to think about what you still want to be able to do in your 80s and 90s.

⭐ These things are likely to help you achieve a longer healthspan:

✅ Build and protect your muscle

If you're not doing strength training, you'll lose 0.8-1.0% of your muscle mass each year starting around 40.

I started doing weights when I was 15 to get stronger for volleyball.

At the time, I didn't realize I was building something that would matter decades later.

Muscle affects how you feel throughout your life. It gives you energy to MOVE. 

Building muscle also means building bone, which we start to lose more of as we get in our mid-40s.

Menopause accelerates bone loss in women, and both men and women can begin to develop signs of osteoporosis in their 60s.

Up to 25% of people over 65 will die within a year after a hip fracture.

To avoid muscle and bone loss that can result in dangerous fractures later on:

➡️ Strength train 2 to 4 times per week

➡️ Focus on compound lifts

➡️ Aim to get stronger over time

➡️ Get at least 0.7g per lb (1.6g per kg) of protein every day 

When you start putting your plan together, you also want to:

✅ Check your energy

It's NOT normal to be exhausted all the time once you reach a certain age.

Most issues with chronic low energy are fixable. 

➡️ Prioritise at least 7 hrs of sleep a night

➡️ Walk daily (at least 7,000 steps)

➡️ Eat consistently (3 to 4 meals per day)

✅ Move and stay mobile

Being able to move well probably makes the biggest difference for how you feel as you get older.

Are you constantly stiff and sore?

If you don't do anything about it, it will only get worse over the years.

Most of us spend long days sitting that give us stiff necks and shoulders, tight hips and achy backs.

It takes a conscious effort to counteract our sedentary behaviour.

➡️ Add 5 to 10 minutes of mobility work every day.

➡️ Vary your strength training exercises to challenge different planes of motion.

➡️ Pay more attention to areas of stiffness or developing injuries.

Give your body the attention it deserves and you'll feel the difference.

✅ Focus on consistency with your behaviours, NOT extremes

The people who age well aren't doing anything crazy.

They aren't spending twice as much on organic food (which hasn't been shown to be any healthier, BTW) or spending two hours in the gym every day.

What they ARE doing:

➡️ Moving more in ways they enjoy.

➡️ Consistent healthy nutrition, NOT fad diets or eating very low calories.

➡️ Spending time with family and friends and doing activities that help them cope with their busy lives.

Keep it simple and you're on your way to a longer and better life. 

Stay strong!