Maximising Longevity and Healthspan

My interest in maximising longevity and healthspan started when my daughter was born in 2012 and was re-emphasised in 2016 with the arrival of my son; I was 50. Being an older father, it became a priority for me to maximise the number of years I have with them; however, they need to be quality health years.

Working in ageing, I get to see first hand how poor health affects family members, and I don’t want to put my kids through that.

My goal is to maximise my longevity with continued good health.

So what am I doing and where am I sourcing this information?

My focus over the past 12 months has been focused around autophagy and decreasing cellular senescence, possibly the underlying reasons for increased systemic inflammation as we age. A great article about these topics and how lifestyle choice can influence them came out in September 2019. There is a link to this article below.

Maximizing Longevity and Healthspan: Multiple Approaches All Converging on Autophagy

Screen Shot 2019-09-29 at 8.55.36 am

I often get asked what lifestyle hacks are you incorporating into your life.

During the last 2-3 years, I have continued my fascination with intermittent fasting, 3 day monthly fasts and quarterly 7 day fasts. I have changed my running program from 6-8km daily to 3km HIIT 2-3 times per week, I have returned to the gym lifting heavy 3-4 times per week, and I have just completed four months following a strict vegan diet.

All of these hacks have had positive effects on my health, and recent blood work confirmed this.

To monitor how these hacks are working, I get regular blood work done, albeit sometimes difficult to convince the GP why I need such a diversity of tests.

I use an oura ring to monitor my sleep (RM vs Deep + Total hours slept), HRV (Heart rate Variability) and resting HR. Try to get 6-7 hours of sleep per night with adequate REM and deep sleep, but that doesn’t always happen.

Monitoring training volumes, steps and strength program with a Garmin Fenix 5 and Garmin connect. I track my macros using my fitness pal. This is the most difficult part of the overall monitoring process. Hopefully logging food will become better in the future.

More recently, I have started investigating the gut and its role in contributing to the systemic inflammation via increased gut permeability.  I’m about to start a new probiotic called Just Thrive Probiotic. The research behind this product is pretty exciting. For more information about this company and their research here is a link to a Dave Aspery Podcast.

So where am I sourcing all of this information?

  • Scientific literature
  • Podcasts
  • Books and Audiobooks
  • Follow influencers.

Here are a few you might find interesting


Bulletproof Radio
Bulletproof Radio
High Intensity Health
High-Intensity Health
Ben Greenfiled Fitness
Ben Greenfield Fitness
Found my Fitness
Found My Fitness


The Longevity Paradox
The Longevity Paradox
super human
Super Human

Not everything works, and there is undoubtedly a lot of misinformation out there. I’ve tried to find credible sources and follow-up by diving into the scientific literature.  Regardless the most basic question is, “Why do you want to hack your biology?”.

For me, it’s maximising longevity and healthspan to see my kids grow up.