11 Rules For Healthier Ageing From A Top Longevity Doctor

For anyone new to the idea of longevity, my advice is always the same – start with nutrition. Simply eat real, unprocessed food as often as possible, ideally home cooked. Cooking at home gives you control over ingredients, minimises hidden sugars and industrial seed oils, and results in meals that are naturally more nutrient dense. That single shift reduces inflammation, improves metabolic health and supports almost every system in the body. And even if you think you eat well, consider working with a nutritionist to finetune things, as you may well be missing opportunities to optimise blood sugar, which helps with mood, sleep, energy and hormonal balance, as well as gut health and energy. 

One of the simplest yet most effective daily habits I see is time-restricted eating. Even modest changes – such as eating within a ten-hour window – can transform long-term health. This approach helps manage insulin resistance, which worsens naturally with age, and supports better metabolic flexibility, gut health and even sleep. It’s about being mindful of when you eat, not just what you eat. For many of my clients, it’s this shift – rather than the specifics of what’s on their plate – that delivers outsized benefits. 

My ‘always include’ nutrients are magnesium, B vitamins and vitamin C. They’re fundamental to energy production, stress regulation and detoxification. Quality protein is equally vital for repair, resilience and satiety. On the other hand, I recommend minimising industrial seed oils – like sunflower oil – which are cheap and ubiquitous in restaurants and packaged foods but contribute to inflammation when consumed in excess. Enjoy meals out – just don’t assume the cooking fats are health-optimised. 

If you only have five or ten minutes, small habits add up. Digital breaks are a great example – stepping away from screens every 90 minutes has been shown to reset attention, support long-term cognitive stamina and reduce eye strain. Pair screen breaks with movement – stretches, star jumps, even lifting a water bottle. Circulation will improve and sedentary time reduces. I’m also a big fan of box breathing – just a few minutes of deep breathing activates the parasympathetic nervous system, calming stress and supporting the gut-brain axis. Tiny rituals, repeated daily, deliver exponential results over time.

My health non-negotiable is joy – play, laughter, something fun every day, whether it’s watching comedy or singing to my favourite songs in the kitchen. These simple acts aren’t to be dismissed – they’re a smart way to reset your nervous system. Too often, health regimens forget what actually makes life worth living. Joy isn’t separate from biology – laughter balances hormones, improves mood, calms stress and strengthens long-term resilience. Community and shared joy – as Blue Zones research reminds us – remain among the strongest predictors of healthspan.

One of the earliest signs women miss is a persistent change in their cycle. Many brush it off as stress, but it can signal deeper hormonal imbalance. In younger women, it may reflect stress-related shifts in oestrogen and progesterone. In those approaching menopause, it could mark perimenopause – a stage that can last years and is often overlooked. Ignoring these changes can have downstream effects on brain health, skin, mood, metabolism and cardiovascular risk. Early recognition allows for proactive support.

As we age, strength should be the anchor of your fitness routine. Whether with bodyweight or weights, strength training is the single most powerful exercise for longevity. It supports muscle mass, bone density, blood sugar control and metabolic health, and lowers visceral fat. It also enhances posture and shape, which boosts motivation and confidence. Add cardio two to three times weekly – ideally zone two, where you can talk but not sing – for cardiovascular and brain health. Build mobility and balance into daily life, too – stand on one leg brushing your teeth or stretch before bed. 

Supplements aren’t a replacement for food, but they can fill the gaps. Magnesium, B vitamins and vitamin C are what I call the workhorses – water-soluble, easily depleted and vital for hundreds of processes. Stress, alcohol, poor sleep and training can all drain reserves. These are safe, effective and foundational for most adults. Instead of an overwhelming supplement routine, I encourage clients to start with these basics. 

Wellness often falters not in principle but in practice. I often see people trying to optimise every detail – exercising at the right time, pairing it with specific nutrients or sticking to a tightly controlled supplement stack. The problem is this kind of rigidity creates stress, which in turn undermines the very benefits you’re chasing. It’s the same with detoxes. While the idea of lightening the load on the liver, gut and immune system makes sense, many extreme programmes are too restrictive, leaving people depleted and triggering rebound behaviours. The truth is, health isn’t about perfection – it’s about consistency and adaptability. 

Cardiovascular disease remains the leading cause of death in women over 50, yet it’s under-diagnosed. Beyond standard cholesterol, request advanced markers from your GP: ApoA1, ApoB, Lipoprotein(a) and Lp-PLA2. Track waist circumference too – subtle increases often flag metabolic shifts before blood tests do. Ideally, women should baseline these metrics before menopause, so they can see how things change as hormones decline. 

Longevity can feel overwhelming – there’s so much advice and it’s easy to get lost in the details. But you don’t need to overhaul your life overnight. Start with one of the big three – nutrition, movement or joy. Pick the one that feels most accessible right now – maybe it’s committing to cooking one more meal at home each week, a ten-minute strength session in the living room or carving out time for something that makes you laugh. Health optimisation isn’t about extremes – it’s about creating routines that feel achievable and sustainable in the long run. Build habits you can return to day after day and you’ll create a foundation strong enough to carry you through the decades ahead.