Unlocking the Secrets of a Long and Healthy Life: Discover How to Make the Most of Your Life, Even After 60!

Did you know that the average UK citizen has a projected life span of just 4200 weeks? When I stumbled upon this figure, it struck me how fleeting life truly is. What's more, the last 520 weeks are often overshadowed by declining health and mental capacity, where daily pain and immobility become the norm.

But here's the truth: I refuse to settle for a life where I'm merely existing out of fear of death. Instead, I aspire for something greater. I strive for 7500 weeks of life—a bold ambition, I know. Yet, my goal goes beyond mere survival. I want to optimize my health span, maintaining the ability to enjoy the things I love for as long as possible.

Firstly, I firmly believe that our thoughts have a significant impact on our bodies. I reject the notion that our genetics solely dictate our outcomes. Instead, I view genetics as a collection of ingredients that express themselves in positive or negative ways based on the environment, we create for them. Countless scientific studies demonstrate the power of belief on the physical body. For instance, the New York hotel staff who were told their work met the guidelines for daily activity experienced weight loss and improved fitness, while those who weren't informed showed no change. Dr Bruce Moseley's experiments revealed that patients who underwent sham knee surgery fared just as well as those who had the real surgery. Could it be the belief in surgery rather than the surgery itself that determines the outcome? Similarly, studies show that imagined basketball practice can have the same effect on performance as real practice. Personally, I believe that my immune system will fight off diseases, seek out and eliminate cancer cells, and keep my cardiovascular system clean and clear.

Secondly, it's evident that, barring accidents and infections, there are four primary causes of death in old age: cancer, cardiovascular disease, type 2 diabetes, and Alzheimer's disease (known as the Four Horsemen). Centenarians possess the ability to delay the onset of these diseases for a significant period. Recently, I've immersed myself in Dr Peter Attia's book, "Outlive," which I highly recommend to anyone seeking a long and healthy life without a major decline in their last decade. Exercise, diet, sleep, and emotional well-being are the keys to achieving this. Exercise, especially the right kind, takes precedence as the number one component. There is compelling correlation between VO2 max, heart rate, grip strength, and the prevention of cardiovascular disease, type 2 diabetes, and Alzheimer's.

Diet is always a hot topic, but the reality is that all dietary advice is too generalized because our bodies react differently to various nutrients, such as fat and carbohydrates. Therefore, the fervour associated with dietary beliefs is largely irrelevant. The essential factor is understanding what kind of food intake enables you to maintain safe and steady levels of glucose in your blood. By doing so, you significantly increase your chances of avoiding the Four Horsemen.

Dr Attia suggests a series of biomarkers that we should all be aware of and actively manage through diet and exercise. These include VO2 max, blood glucose levels, and EPOB (the protein-based transport vehicles that move cholesterol around your body). It's important to note that the cholesterol carried by these vehicles is not the culprit; it's the vehicles themselves that contribute to cardiovascular disease. Moreover, the cholesterol transported is not the dietary cholesterol you consume, but rather the cholesterol produced by your liver.

Now, with mail-order tests and basic smartwatches, you can easily monitor these biomarkers. Achieve optimal levels, prioritize quality sleep and live a long and healthy life.