A BETTER SECOND HALF
On average we now live to twice the age of our great great grandparents. But for many, this extra time is characterised by increasingly poor health. In short, our healthspan falls far short of our lifespan. But it needn't.
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In our younger years we can get away with a lot. Our bodies are resilient, bouncing back from late nights, skipped workouts, or a poor diet. But as time goes on, that resilience starts to fade.
Ageing isn’t linear; it speeds up. Maybe because of our lifestyle, or the onset of menopause/ andropause. Sometimes without us noticing, until the signs are hard to ignore.
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We need to take control of managing our own health. Making personal changes and plans that we can stick to.​
'A healthy person has a thousand wishes. A sick person has one.' Chinese proverb
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As Dr. Rhonda Patrick puts it: ‘as we age, we tend to exercise less … just when we need to move more’. And that’s the paradox. The choices we made in our 20s and 30s start to catch up with us in our 40s and beyond. Recovery slows. Energy dips. The body doesn’t respond like it used to. And yet these could be some of the most fulfilling years of our lives, providing that we stay healthy to enjoy them.
I understand this not just professionally, but personally. That’s why I created The Longevity Plan; to help people take back control of the ageing process.
Everything I teach in the programme is grounded in science and tested in my own life. If it’s included, it’s because I’ve researched it, lived it, and seen real benefits.
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Our bad habits can be hard to stop, while good ones may be hard to start. Behavioural science understands this, acknowledging that we are human and don't always behave in our own best interests. It provides us with a range of tools and techniques to help us switch unhealthy habits for healthy ones that will stay with us long-term.
WHAT IF THERE WAS A MAGIC PILL?
Imagine that scientists unveiled a pill that could dramatically extend your healthspan. Not just your years, but your vital years. Giving you a mind and body that stays strong and resilient well into later life. It’s been rigorously tested, completely safe, and proven to work.
Would you take it? And if so, what would it be worth to you?
Unsurprisingly, that pill doesn’t exist (yet). But the outcome it promises? That’s already within reach for most of us.
No, it’s not as easy as swallowing a tablet. It takes effort. It means being willing to challenge old habits and adopt new ones. But the potential payoff is huge; more years of good health, to enjoy the things you love.
That’s the focus of The Longevity Plan. Small, sustainable lifestyle changes that compound over time. Redefining how you age and what your future can look like.
BENEFITS FOR YOUR QUALITY OF LIFE
The Longevity Plan offers a range of health benefits that could significantly improve your quality of life. Needless to say, they're not guaranteed, or appropriate for everyone. But they do represent potential goals that we can discuss.
CAN WE REALLY CHANGE OUR RATE OF AGEING?
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Claims that it’s possible to slow, halt or reverse the effects of ageing can sound too good to be true.
But there’s a growing body of evidence on how lifestyle interventions can do just that. Below are a few examples:
Exercise and Muscle Mass
Sarcopenia (muscle loss) starts at around age 30, accelerating after 50.
Resistance training can reverse muscle loss, restore strength, and improve metabolic health, even for people in their 80s.
Aerobic Fitness and VOâ‚‚ Max
Cardiovascular fitness and endurance decline with age.
Aerobic exercise can increase VOâ‚‚ Max by 10–25%, effectively making your cardiovascular system younger by decades.
Nutrition and Cellular Health
Chronic inflammation and oxidative stress accelerate ageing (a.k.a. inflammaging).
Dietary changes can reduce both of these. Thereby supporting healthy mitochondria and slowing cellular ageing.
Fasting and Metabolic Reset
Insulin resistance and metabolic dysfunction can rise with age.
Intermittent fasting improves insulin sensitivity, lowers blood sugar, and stimulates autophagy, repairing cellular damage.
Sleep and Cognitive Ageing
Poor sleep accelerates memory decline and dementia risk.
Better sleep quality improves memory, emotional regulation and Alzheimer’s risk.
Stress Reduction and Telomeres
Chronic stress shortens telomeres (DNA caps linked to ageing).
Mindfulness and meditation have been shown to increase telomerase activity, slowing biological ageing.
Environmental Detox and Hormonal Balance
Environmental toxins disrupt hormones and accelerate ageing.
Reducing them will lower toxic load and support hormonal health, keeping systems youthful.
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The Longevity Plan will help you understand the relationships between cause and effect. What you can change. How to do it. Why it improve your pace of ageing. The result - you will have the knowledge and tools to take control of your own health.
