We’re living longer than any generation before - but the true challenge is living well. Modern science calls this the shift from lifespan to healthspan: the years we spend strong, independent, and mentally sharp.

While chronological age simply counts the years, biological age reflects how efficiently your cells, metabolism, and systems are functioning. Two people can be 50 on paper but differ biologically by a decade or more.

 

What Drives Biological Ageing?

Biological ageing is shaped by a mix of lifestyle, nutrition, and cellular processes like inflammation, oxidative stress, DNA methylation, and mitochondrial efficiency. Factors like sleep, stress, and diet all influence how quickly these systems wear down or repair themselves.

The goal isn’t just to live longer, but to stay biologically younger - maintaining energy, cognition, strength, and resilience throughout life.

 

Nutrition: The Foundation of Longevity

1. Eat for Diversity and Density

Whole, minimally processed foods form the base of every longevity diet. Aim for 30+ different plant foods per week - fruits, vegetables, herbs, nuts, seeds, and legumes - to support a diverse microbiome and steady nutrient intake.

2. Prioritise Protein

Muscle preservation is key to healthy ageing. Include lean protein from fish, eggs, poultry, tofu, and legumes to maintain strength and mobility.

3. Choose Anti-Inflammatory Fats

Omega-3 fatty acids from salmon, chia, flax, and walnuts help lower inflammation, support brain function, and protect the cardiovascular system.

4. Limit Ultra-Processed Foods

Highly refined foods accelerate biological ageing through inflammation, blood-sugar spikes, and nutrient depletion. Choose foods as close to their natural structure as possible.

5. Focus on Longevity Nutrients

Polyphenols (in berries, olive oil, green tea), curcumin, resveratrol, and spermidine all show promise for supporting healthy cell function and mitochondrial repair.

 

Movement: The True Anti-Ageing Pill

Regular physical activity remains the single most powerful longevity intervention. Resistance training maintains muscle mass and bone density; aerobic movement supports cardiovascular and brain health.

Aim for:

• 2–3 resistance sessions weekly
• 150 minutes of moderate aerobic exercise
• Daily mobility or balance practice (yoga, Pilates, tai chi)

Movement improves insulin sensitivity, lowers inflammation, enhances mood, and even protects telomere length - the biological “caps” that influence cellular ageing.

 

Rest, Recovery & Circadian Health

Quality sleep restores hormones, repairs DNA, and regulates immune function. Keep a consistent sleep–wake rhythm aligned with daylight, and avoid heavy meals or bright screens late at night. Even short naps (20–30 minutes before 3 p.m.) can support memory and recovery without disrupting night sleep.

 

Mind, Stress & Emotional Longevity

Chronic stress accelerates biological ageing through cortisol and inflammation. Simple mindfulness, breathwork, or gratitude practice can help regulate the body’s stress response.

Strong social connection and purpose-driven living - core features of the world’s Blue Zones - are repeatedly linked to longevity and reduced disease risk.

 

Metabolic & Cardiovascular Health

Stable blood sugar, blood pressure, and cholesterol are hallmarks of slower ageing. Time-restricted eating and balanced nutrition support metabolic flexibility -  the ability to efficiently switch between fuel sources. Hydration and electrolyte balance, though often overlooked, are also essential for maintaining cellular function.

 

Key Nutrients for Cellular Health

Certain micronutrients play pivotal roles in cellular repair and longevity:

• B vitamins – support methylation and energy metabolism
• Vitamin D & K2 – bone, immune, and vascular health
• Magnesium & zinc – antioxidant defence and repair
• CoQ10, NAD⁺ precursors, and alpha-lipoic acid – mitochondrial support
• Antioxidants (vitamins C & E, selenium, glutathione) – protect cells from oxidative stress

Regular testing helps identify nutrient gaps influenced by diet, genetics, and lifestyle.

 

Where Stride Fits In

Understanding your biology makes healthy ageing measurable.

• StrideOne integrates DNA, gut, and blood data to show how your lifestyle influences key ageing pathways like methylation, inflammation, and metabolism.
• MS-01 Methylation Support provides targeted methylation support with active folate, B12, and cofactors that underpin DNA repair and healthy cellular function.

Together, they give you the insight and tools to track, support, and improve your healthspan from the inside out.

 

The Takeaway

Healthy ageing isn’t about chasing youth - it’s about supporting the systems that keep you strong, clear-minded, and adaptable. By combining movement, nutrient-dense food, quality rest, and microbiome care, you can add years of vitality to your life.

And when you understand your biology, you can do it with precision.