Healthspan, lifespan, and building a body that lasts
Longevity used to mean simply living longer. Now the conversation has matured. The real aim is healthspan, the number of years you feel strong, clear-headed, capable, and engaged with life. Living to ninety is one thing. Being able to move well, think clearly, and enjoy the people and moments that matter is something else entirely.
At the far end of this conversation sits Brian Johnson, who has built his life around slowing biological ageing through rigorous measurement, medical oversight, and highly controlled routines. While few people want or need to live that way, his work highlights an important truth, ageing is not passive. How you sleep, eat, move, recover, and manage stress actively shapes how fast and how well you age.
What really influences longevity
When you strip away the hype, the biggest drivers of longevity are refreshingly human. Regular movement, especially strength training. Cardiovascular fitness. Consistent, high-quality sleep. Stable blood sugar. Low chronic inflammation. A nervous system that spends more time calm than stressed. These factors show up repeatedly in long-lived populations and modern research.
Diet matters here too, and few patterns are as well supported as the Mediterranean diet. Rich in vegetables, fruit, olive oil, legumes, whole grains, fish, and modest amounts of protein, it is associated with lower rates of heart disease, metabolic illness, cognitive decline, and overall mortality. It works not because it is perfect, but because it is sustainable and nourishing over decades.
But longevity is not only physical. One of the strongest and most overlooked predictors of a long, healthy life is connection. Studies consistently show that people with strong family ties, friendships, and a sense of community live longer and age better. Chronic loneliness increases inflammation and mortality risk in ways comparable to smoking or inactivity. Humans are social organisms. Healthspan improves when life feels supported, meaningful, and shared.
A simple five-step framework for living longer and better
You do not need extreme protocols or constant optimisation to improve your future health. You need a few priorities applied consistently.
Protect your sleep
Aim for regular bed and wake times, adequate duration, and real darkness at night. Poor sleep accelerates ageing by disrupting hormones, increasing inflammation, and impairing recovery. This is foundational, not optional.
Build and maintain muscle
Strength training two to four times per week preserves bone density, balance, insulin sensitivity, and independence as you age. Muscle is not just about strength, it is a longevity tissue.
Move often and support your heart
Walking daily, cycling, swimming, or structured cardio protects brain health, circulation, and mitochondrial function. You do not need extremes. You need consistency.
Eat for the long game
Base most meals around whole foods, plenty of plants, healthy fats, and enough protein. The Mediterranean approach is a powerful default. Eat to support energy and recovery, not constant stimulation.
Use supplements and protocols wisely
Some supplements can support longevity when used well, omega-3s, vitamin D where deficient, magnesium for sleep and nervous system support, creatine for muscle and brain health. They enhance a solid foundation. They do not replace it.
What to avoid if longevity matters to you
Longevity is quietly undermined by chronic stress, poor sleep, under-eating, overtraining, excess alcohol, ultra-processed foods, and living in a constant state of stimulation. These habits may not cause immediate problems, but over time they accelerate wear and tear on the body.
Be cautious of chasing every new trend. More is not always better. The body ages best when it feels safe, fuelled, and supported, not constantly pushed or restricted.
The long view
Longevity is not about fearing ageing or trying to outsmart biology. It is about respecting it. The habits you practise now shape the person you become later. Stronger or more fragile. Resilient or reactive. Connected or burnt out.
You do not need to change everything this week. You only need to start seeing your daily choices as quiet investments in your future self. Healthier for longer is not a slogan. It is a direction. And you can start moving towards it today.