5 Ways to Boost Longevity

When we think about healthy aging, it’s not just about living longer—it’s about living well. It’s about having the energy, strength, and vitality to enjoy the best years of your life, doing what you love, with the people you care about. While genetics play a part, research shows that our daily habits have an even bigger influence on how we age.

The great news? It’s never too late to start. Even small, consistent changes can make a powerful difference.

This week, we’re sharing five practical, science-backed ways to support healthy aging—and they’re all simple enough to start today.

#1 Move Your Body Regularly

Exercise is one of the strongest predictors of healthy aging. Regular movement not only helps you live longer but also improves your quality of life. Even moderate activity—like brisk walking for around 150 minutes a week—can add years to your life, lower the risk of chronic diseases, and even slow cellular aging. 

Good news: it doesn’t have to be fancy. Daily walks, gardening, dancing in your living room—it all counts!

Read more: 

• Study: Exercise slows aging process according to new mRNA measurements | News

#2 Embrace Heat and Cold

Saunas, cold swims, or even a cold shower can trigger healthy stress responses that benefit the body. Regular sauna use has been linked to up to a reduction in all-cause mortality, while cold exposure may boost mood, improve immune function, and build resilience to stress.

As always, start slowly and listen to your body, especially if you have underlying health conditions. It can be really good to get uncomfortable with being a little bit uncomfortable.

Read more:

• Sauna bathing and systemic inflammation - PubMed
• Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial - PubMed
• The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial - PMC
  
   

#3 Pay Attention to Meal Timing

It’s not just what you eat, but when you eat that matters. Research shows that eating earlier in the day and giving your body regular breaks from food (like overnight fasting) can lower inflammation, improve metabolic health, and support healthy aging.

An easy first step? Try finishing your last meal earlier in the evening and avoid late-night snacking.

Read more:

• Intermittent and periodic fasting, longevity and disease - PMC 

#4 Choose Real Foods Over Processed Foods

Focus on eating foods that are as close to their natural state as possible—vegetables, nuts, seeds, fish, eggs, and meats.

Highly processed foods, especially those packed with added sugars and unhealthy fats, are linked to a higher risk of chronic illness and early death. Small swaps can make a huge difference over time.

Read more:

• Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom | Nature Food 

#5 Prioritise Sleep and Manage Stress

Sleep and stress have a profound impact on your health span. Chronic stress and poor sleep don’t just make you feel lousy—they actually speed up biological aging.

Aim for 7-9 hours of good-quality sleep most nights, and build daily habits that help you manage stress, like mindfulness, gentle movement, or journaling.

Read more:

• Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile - PMC
• Psychological and biological resilience modulates the effects of stress on epigenetic aging | Translational Psychiatry

The Bottom Line:

Healthy aging isn’t about perfection—it’s about small, consistent actions that add up over time. Choose one or two strategies to start with this week, and watch how your body and mind thank you.

If you’d love more support, tools, and community to help you age well and live your healthiest life, we invite you to check out our Momentum Inner Circle.

It’s where we help women create sustainable habits, build a resilient mindset, and make the most of their glory years—with more energy, vitality, and joy.

You deserve to feel your best now and for decades to come.

With love and great health

Dr Lucy and Dr Mary XX 
 

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!