The quest for longevity has become a booming industry, with a myriad of products and services promising to slow down the ageing process. But what does the science actually say? In my opinion, the key to a long life is not found in the latest fad or the most expensive supplement, but rather in the simple, often overlooked, aspects of our daily lives. Personally, I think that the longevity scientists I spoke to at the Longevity Summit in Dublin have a lot to teach us about what actually works, and what doesn't. What makes this particularly fascinating is the stark contrast between the hype and the reality. From my perspective, the field of longevity research has a serious signal-to-noise problem. The people controlling the narrative right now are not the ones we want getting the message out there. In my view, the biggest myth is that you can't do anything about how you age. There’s lots you can do, and, as far as we can tell, there doesn’t seem to be a point of no return. It’s not too late to start. Walking 15 minutes every morning and every night will have a massive impact on your health, way more than any supplement. What many people don't realize is that the most effective strategies for longevity are the ones that are the least sellable. In my opinion, the boring consensus is the way to go. Eat a high-quality diet, exercise regularly, get good sleep, have some friends, go out and have fun sometimes, and manage your stress well. One thing that immediately stands out is the importance of muscle mass, which is often under-appreciated. From my perspective, the key indicator of health is not the number on the scale or the type of diet you follow, but rather how your jeans fit. What this really suggests is that we need to move towards optimal health, not perfection. One detail that I find especially interesting is the role of social connections. The evidence is clear: stronger social ties are associated with a 50% higher likelihood of survival. This raises a deeper question: why do we often overlook the importance of social connections in our quest for longevity? In my view, the one rule that separates science from sales is the need to measure and test. If you can measure it in your blood and you’re not in the optimal range, it probably makes sense to supplement to get into the optimal range. However, what many people don't realize is that the incentives in the supplement world are designed for companies to lie to you, to get you to buy their product. What’s genuinely coming is the ability to see ageing happen. The exciting part is actual human clinical trials, for the first time, measuring whether something works, in people, while they’re alive to benefit. The unglamorous truth is that mortality is still at 100%. But how we age is not inevitable. That trajectory of ageing can be changed. Anyone with an inclination to change what they’re doing, go for it. There’s a pretty good chance it’s going to work. The secret, and the secret is that it’s cheap. Sleep. Move. Lift something. Eat well most of the time. See your friends. Get tested before you buy anything, and walk past most of what you’re being sold. In my opinion, the powder salesmen will tell you it’s more complicated than that. The people who study ageing for a living told me it’s simpler - and mostly free.
