Starting Your Personal Longevity Strategy

Getting started on the road to a healthier and hopefully longer life.


Developing healthy practices could help you live a longer life.Developing healthy practices could help you live a longer life.

Every day, researchers get together in their labs and try to find ways of bringing aging under medical control. Despite the ongoing global effort, it is estimated that a relatively complete system of controlling biological aging is at least 20 years away.

That means there is likely going to be considerable time before life extension technologies are available. In order to live long enough to benefit from them, developing a personal longevity strategy is a wise idea.

The goal therefore, would be to live at least another 20 years in relatively good health. The difficulty of this depends on how old you are now, but regardless of your age, you can develop a personal longevity strategy today. To help you on this path, we have created some practical health tips to help you take care of yourself and your family.

Know yourself

The first and most important step towards developing a personal longevity strategy is proper diagnostics.

Many diseases and conditions start silently. It’s possible to feel changes in the body without being able to attribute them to deficiencies or abnormal biomarkers. When we get sick, we simply feel bad or in pain. It is important to find out what is wrong – preferably, before it becomes a real problem.

To receive valuable data on your health, you can use three types of diagnostic tests. All of them are valuable, but some of them might be more appropriate than others in different cases.

  • Genetic tests spot any genetic predisposition to a disease. Many companies now offer all sorts of genetic tests, from individual diseases to a full exome (the coding part of the genome) test or a full DNA test. In most cases, you only need to take such a broad test once in order to use its information to improve decision making and help your medical advisor understand your condition.
  • Regular complex check-ups to see what is going on in your body. Complex checkups test a large number of biomarkers, such as lipid profile, thyroid hormones, glucose and insulin, biomarkers of the liver and kidney, inflammation biomarkers such as C-reactive protein and interleukin-6, and levels of certain vitamins and minerals that are vital for health and well-being. Biomarker composition normally changes with age, and older people may benefit from checking more things than younger people.
  • Regular check-ups specific to your diseases or conditions that will show you how well treatments are working. If you are taking drugs for age-related diseases regularly check if each drug is working well and does not need replacement or dose adjustment. This way, you make sure that each treatment is beneficial and keeping your diseases under control.

Talk to your medical advisor

Most people don’t have a medical degree. While you can find lots of useful information on the internet, a visit to a doctor remains the most reliable way to get a proper assessment of your physical condition.

Properly interpreting data is vital for developing a good strategy, and a doctor may advise you on how to combine your treatments in a safe way if you need to address several issues at once. Some drugs may be incompatible, or your genetic layout may predispose you to a weak response to certain treatments. A doctor can also prescribe additional tests if the picture is unclear and there is no reliable diagnostic hypothesis.

Working together with medical advisors, we can achieve the best results possible. Here are some tips that may make your visit more effective:

  • Describe your sensations in enough detail.
  • Try to remember what happened before or after you felt that something was wrong, including social situations, sports, or overwork that may have served as stress factors
  • List the medications that you are already taking and the reasons why you are taking them; this helps to exclude the influence of those medications on the diagnosis.
  • Ask about the suspected diagnosis and how to confirm it.
  • Ask about what can be done in your case, including the best strategy and the second-best strategy.
  • Don’t forget to set another appointment to check how your treatment is going.

New supplements should be introduced one at a time

The range of dietary supplements is already overwhelmingly large and it is important to develop a science-based approach when considering taking them. Before taking anything, carefully check the information about each supplement and see if it can indeed be beneficial.

There is a lot of misleading marketing and overpriced supplements with little to no supporting data that they will do anything for longevity, so due diligence is a must before considering taking anything. Some supplements contain vitamins that might already be abundant in the body, some can interact with medical treatments in the wrong way, and some may be incompatible with you personally.

In any case, if you choose to take supplements, it makes sense to introduce only one supplement at a time into your regime and carefully check how you feel after it. If you use several new supplements or drugs at once and feel bad, you may never understand what exactly has happened nor which substance is causing issues.

Supplements should supplement a healthy lifestyle, not replace it

It is very tempting to stop working on maintaining a healthy lifestyle if you can just take a drug or a supplement that may prolong healthy life. However, the increase in healthy years that often come from a good diet and physical activity can easily compete with the effects of existing therapies that slow down age-related diseases.

This is largely explained by deeply ingrained genetic mechanisms that make mild hunger, physical activity, good sleep, and a diet with a low glycemic index beneficial for health. For thousands of years, humans have adjusted to harsh living conditions, such as hard work and long walks just to gather food, until the body learned how to use those survival efforts to postpone age-related diseases, reduce their risks, and stay healthy for longer. This legacy is not to be underestimated.

Some simple things you can do now

While we are waiting for powerful longevity treatments to arrive, here are some tips.

  • Try to find out how many calories your body needs to be healthy and eat as close to this as is practical. A calorie counter app may help you to track your intake.
  • Limit the amount of fast carbs in your diet. WHO recommends only 5% of your calorie intake be from free sugars, such as cakes and sweet drinks.
  • Eat plenty of raw vegetables and fruits. According to WHO, over 400 grams of vegetables every day should provide health benefits. And fiber is good for beneficial gut bacteria.
  • Try to walk more than 10000 steps a day. If you have health issues, adjust this number to your actual ability, but still move as much as you can
  • If you are a healthy adult, do some intense physical activity 2-3 times a week. If you have some health issues, adjust this amount of exercise to your actual ability but still try to make your muscles work.
  • Sleep in a room that is dark, ventilated, and cool enough. 7-8 hours of sleep seems to be a healthy amount of sleep. If your sleep is much shorter, you might need to discuss it with your medical advisor – as you age, the production of the sleep hormone melatonin decreases, and your advisor might recommend taking it as a supplement.
  • Practice some self-regulation techniques – meditation or relaxation can contribute to better sleep and better control over your health behaviors.
  • Saunas have a number of health benefits that relate to health and longevity, try to use them as often as possible. The mild heat stress causes your cells to produce protective proteins and increase the activity of cellular repair systems.
  • Get rid of bad habits such as heavy drinking, smoking, and harmful drugs. These may reduce your healthy period of life because they accelerate aging.

Get some good company

It has been shown in numerous studies that social interaction can be beneficial for your health. Even though the pandemic currently requires many of us to limit in-person meetings and wear protective masks, having friends and communicating with relatives on a regular basis is important.

Apart from the enjoyment from human companionship, your relatives or friends may notice if something is going wrong and help you in case of a crisis. Helping other people may also have positive effects on your health.

People who volunteer often feel happier and more fulfilled in life than those who don’t. Centenarians are known to contribute to their social circles, which might be a factor why they live so long.

Stay informed

That is all we wanted to share today! In the meantime, we will continue providing you with research news about the interventions in development, so make sure to check our daily news stories, our weekly video news show, and our pop-sci series, which explores aging research in plain language.

We would like to ask you a small favor. We are a non-profit foundation, and unlike some other organizations, we have no shareholders and no products to sell you. We are committed to responsible journalism, free from commercial or political influence, that allows you to make informed decisions about your future health.

All our news and educational content is free for everyone to read, but it does mean that we rely on the help of people like you. Every contribution, no matter if it’s big or small, supports independent journalism and sustains our future. You can support us by making a donation or in other ways at no cost to you.

Two Industries in One Field

We are at an interesting time for our field, and at long last, some rejuvenation therapies are entering clinical trials....

Selfish, Reckless, Satanic: Life Extension in Movies

In the much-awaited sequel to the movie Avatar, there is a passing, peculiar mention of life extension. This mention, as...

De-Aging Movie Stars Won’t Solve Aging

In the fifth installment of the popular Indiana Jones franchise, Harrison Ford will reportedly be β€œde-aged” by means of computer...

We Can Think of Worse Curses, Elon Musk

Two days ago, famous billionaire and new Twitter owner Elon Musk Tweeted that he cannot think of a worse curse...

About the author
Elena Milova

Elena Milova

Elena has been a longevity activist and advocate since 2013, when she first started to organize educational events to make new evidence-based methods of healthy life extension more popular. The last few years have seen Elena leading some successful projects in Russia, aimed at spreading the idea of healthy longevity among decision makers as well as the general public. Several years of lobbying resulted in the inclusion of her propositions in the strategic program documents of the Russian Federation related to the problems of the elderly. She is a co-author of the book β€œAging Prevention for All”, where, among other topics, she is sharing how to facilitate the adoption of the healthy lifestyle to promote the period of good health. In 2015, Elena helped to shape and coordinate the successful crowdfunding campaign of theΒ Major Mouse Testing Program – a study of Senolytic drug combinations on mouse lifespan. In 2017 at LEAF, Elena led a successful advocacy project to include the problems of the elderly intoΒ the WHO’s 13th Programme of WorkΒ . Previously Elena has worked as a project manager in the pharmaceutical and advertisement industries, helping to promote new drugs and therapies. This experience helped her to realize that the existing therapies were not 100% effective and could not completely stop age-related diseases – which has ignited an interest for the development of innovative therapies. Elena graduated with a bachelor’s in both psychology and foreign languages and is now working to earn her MBA at the oldest Russian business school MIRBIS. Elena left her Board and staff position at LEAF in January 2022 to pursue other endeavours.
  1. okeewi
    June 19, 2021

    So, where does one find a “medical advisor”? A PCP isn’t that. Their goal is to get you in and out of the clinic in the alloted 15 minutes once a year. Suggestions?

Write a comment:


Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.