In this post, we discuss longevity that works, focusing on evidence-based habits that actually slow the ageing process.
TL;DR
• We understand ageing’s effects on the body and have decades of data showing how exercise mitigates them.
• Exercise counters nearly every negative effect of ageing, even if the molecular details are still being uncovered.
• Reliable biomarkers of ageing already exist—based on physical function and fitness—not just molecular tests.
• Anti-ageing drugs are promising but not yet reliable or proven safe for the general population.
• Focus on habits that are proven to work now—like resistance training, sleep, diet and socialising.
Introduction
Take a look around and you’ll see the word ‘longevity’ has started to appear everywhere.
It’s being used to sell everything from clinic treatments and gym memberships to products in pharmacies and health food stores.
In short it means living longer. It also carries a sense of living those extra years with better health, incorporating ‘healthspan’ as well to some extent.
This is an attractive proposition for most humans and comes at a time when the majority of industrialised societies are ageing.
With a growing market and plenty of capital being invested in this area, there’s more than a little hype being deployed in the marketing of products.
Here we attempt to cut through the noise and discuss what’s proven to slow the ageing process.
Longevity: What we know works (even if we don’t fully understand why)
We know what ageing does to the body. We also have a method of countering almost all of these undesirable effects: exercise. We’re just not entirely sure how it works at a molecular level.
And yet, in an era marked by advanced blood diagnostics, gene therapy breakthroughs, and a cultural shift towards extending healthspan, the most reliable strategy for living longer seems to be getting forgotten.
What ageing does to the body
The hallmarks of ageing are now well described:
- Muscle loss (sarcopenia)
- Decreased bone density
- Increased inflammation
- Mitochondrial dysfunction
- Hormonal decline
- Impaired repair and regeneration
- Slower cognitive processing
- Reduced cardiovascular capacity
These aren’t abstract changes, they impact how you feel, how you move, and how independent you remain as you age.
How exercise can help reduce the effects of ageing
Exercise is the closest thing we have to anti-ageing medicine at present. We now have decades of data showing that regular physical activity:
- Preserves muscle and bone mass
- Improves insulin sensitivity and cardiovascular health
- Boosts mitochondrial function and slows cellular decline
- Supports brain health, memory, and mood
- Reduces systemic inflammation
- Improves immune function
- Enhances metabolic flexibility and energy levels
Better still? These benefits apply even if you start later in life.
We don’t know all the mechanisms yet — but does that matter?
Whilst we understand the effects of exercise, the full explanation of why it works at a cellular and molecular level is still being unraveled.
Is it mitochondrial biogenesis? Modulation of the mTOR pathway? Or telomere maintenance? Maybe all of the above — and more.
Fundamentally we don’t need to fully reverse-engineer human biology to know that exercise is effective. The results speak for themselves.
The promise (and problems) of anti-ageing drugs
What about the pills, peptides, and potions that promise to “slow ageing”?
Drugs like rapamycin, metformin, NAD+ boosters, and senolytics aim to target specific cellular processes but the results of studies are mixed.
According to a recent review, the following issues exist:
- We lack validated biomarkers of biological age
- We don’t have standardised metrics to assess what’s working
- It’s unclear whether molecular changes = meaningful outcomes in humans
- Function and physical capacity still outperform blood test scores as indicators of real longevity
So while these drugs are promising, they’re still in their infancy and certainly not a substitute for lifestyle-based strategies.
What physical tests correlate with the ageing process?
We have decades of data showing that the following tests have strong predictive value for disease risk, frailty, morbidity, and mortality.
Improve your performance in any one of these tests and you will likely live a longer, healthier life. Improve all four for additional benefits.
Aerobic capacity (VO2 Max)
VO2 Max measures the maximum volume of oxygen your body can utilise during exercise. It provides information on how well your heart and lungs can deliver oxygen to your muscles, as well as how effectively that oxygen can be utilised by your working muscles.
VO2 Max can be improved with any form of endurance activity such as walking, running or cycling.
Strength
Muscular strength can be measured using grip strength. This has a high correlation to general muscular strength and acts as a convenient proxy when other equipment is not available.
It’s important to note that improving grip strength will not improve leg strength for example. A general resistance training programme will improve grip strength as a byproduct however.
The key takeaway is that resistance training will add years of good health to your life.
Power
Power includes a time element to work done. It’s relevant to the ageing process because it’s the first attribute that’s affected by age, before either strength or loss of muscle. It becomes particularly important when rapid movement of the limbs is required to prevent falls.
It can be trained as part of a comprehensive resistance training programme.
Gait (walking) speed
Walking speed is a powerful measure of overall health as it reflects muscle strength, balance, neurological function and cardiovascular capacity. It also has the additional benefit of improving VO2 Max, depending on your current level of conditioning.
What you can focus on right now to increase longevity
Here’s a science-backed, low-hype prescription for longevity.
1. Strength train 2–3 x per week
2. Endurance train daily (even brisk walking counts)
3. Sleep 7-9 hours per night
4. Eat a protein -rich, nutrient-dense diet
5. Manage stress and prioritise recovery
6. Stay socially and cognitively engaged
Summary
There’s still so much we don’t know about ageing at a molecular level. But we do know what keeps people strong, functional, and independent into their later years.
So while the research races ahead, and the biotech breakthroughs continue, your highest chance of slowing the ageing process remains this:
Train. Eat. Sleep. Connect. Repeat.