Longevity Unlocked : How To Age Well With Science
Longevity Medicine: What the Science Says (and What Might Be Next)
We all want to be healthier. We all want to live longer. We all want those 2 things to works in perfect harmony - That's where Longevity comes into it.
Longevity medicine isn’t about biohacking immortality — it’s about preserving energy, independence, and cognition for as long as possible. It's science-led, proactive, and is becoming increasingly accessible. Here’s what actually works — and where this exciting frontier is heading.
Movement : Resistance Over Running
Exercise remains the single most powerful “anti-aging drug.”
• Resistance training (2–3×/week) maintains lean mass, insulin sensitivity, and bone density.
• VO₂ max is a top predictor of lifespan — the higher it is, the lower your risk of cardiovascular and all-cause mortality.
It can be estimated using fitness watches, 3-minute step tests, or more accurately with a treadmill or cycle ergometer test under supervision.
Even light daily movement reduces all-cause mortality.
Click here to read more about VO2 max and Heart Rate Variability (HRV)
Nutrition & Metabolic Resilience
• Ultra-processed foods (Think microwave meals, frozen foods etc) promote internal inflammation, and drive metabolic dysfunction.
• Intermittent fasting (e.g. 16:8 or 5:2) creates a healthier relationship with food, and reduces insulin resistance in some people.
• Caloric restriction shows longevity effects in primates and rodents, but long-term human data is limited but promising.
• Metformin, as well as Ozempic and Mounjaro-like GLP-1s, may indirectly promote longevity by reducing visceral fat, improving metabolic markers, and lowering cardiovascular risk.
Sleep : Your Daily Detox Cycle
Sleep is when our bodies remove metabolic waste from the brain, as well as producing critical hormones for well-being.
• Poor sleep raises cortisol (stress hormone), increases inflammation, and impairs glucose control.
• We 'should' all aim aim for 7–9 hours, with consistent timing - easier said than done!
• Tools like CBTi, magnesium, or melatonin (in selected cases) can improve sleep architecture.
Cold & Heat : Hormetic Stress Boosters
Ice baths and infrared saunas both mimic mild stressors that help to promote longevity pathways.
Cold exposure boosts norepinephrine and may increase mitochondrial biogenesis. Some studies suggest improved insulin sensitivity and mood.
Infrared or traditional saunas (2–4×/week) are associated with a 40% reduction in all-cause mortality, likely through cardiovascular effects and heat shock protein activation.
These tools are promising, but best used as adjuncts, not substitutes.
Targeted Supplementation
Not all “longevity” supplements are hype — some are backed by solid data. These include NMN, CoQ10, Creatine, Resveretrol and Berberine - and that's just the tip of the iceberg.
Always consider interactions and baseline bloods before starting anything new.
Diagnostics & Early Intervention
Proactive testing is central to good longevity care.
• CT Coronary Calcium Score (CAC) : Gold standard for cardiac risk stratification in patients aged 45yrs or older.
• CT Coronary Angiogram (if symptomatic) : Non-invasive exclusion of significant coronary disease
• Exercise Stress Test : Still useful in selected cases, though lower sensitivity than imaging
• DEXA scans: For bone and body composition, not just osteoporosis
Emerging tech includes epigenetic clocks, biological age testing, and multi-omics panels, though most are not yet validated for clinical use.
Where the Science is Heading
Senolytics: Drugs that target senescent (zombie) cells — early human trials are underway.
mTOR modulation: Drugs like rapamycin (in low doses) may promote longevity by mimicking caloric restriction — not yet routine.
Gene editing and cellular reprogramming: Still early stage, but real.
AI-driven risk prediction: Tools using ECGs, imaging, and genomics to predict disease before it manifests.