Dr Max: I’m now in my seventies. Here’s my own approach to getting older

People often ask me about how I feel about getting older, and it’s pretty simple: Ageing is inevitable, but decline is not.

I’ve never been particularly interested in the term ‘anti-ageing’, as it can mean different things to different people. Age is just a number. What matters far more to me is healthspan, the number of years we stay physically capable, mentally sharp and independent. That’s what I’m trying to protect as I age.

For me, everything starts with exercise. The evidence is very clear that how much we move, particularly our daily steps and weekly exercise minutes, is strongly linked to longevity. But more importantly, it determines how well we live those years. I train with weights three times a week, because I know that resistance exercise is the single most important thing we can do as we age. It helps combat sarcopenia, the gradual loss of muscle mass and strength that underpins frailty. Alongside that, I walk the dog every day and, twice a week, I do Zumba with my wife. It’s good fun, sociable and a very effective all-round exercise.

Nutrition of course matters too, but I’m not interested in rigid or fashionable diets. Balance and consistency win every time. I aim for at least 30 grams of fibre a day, as I know how important this is for metabolic and gut health, but I don’t label the way I eat with any particular trend or philosophy. I also ensure I eat at least 110 grams of protein a day. That’s well ahead of the old-fashioned protein target of around 60 grams a day, to ensure that my muscle health is maintained. Sustainability and balance matters much more than perfection.

Sleep is non-negotiable. I’m in bed by 10.30pm and up at 7am, giving myself a regular eight hours. It is now well recognised that poor sleep is increasingly linked to cognitive decline, including Alzheimer’s, so I protect it carefully. I also track my health using wearables for steps, my HRV (heart rate variability), VO2 max (how much oxygen my body consumes while exercising), exercise minutes and general movement.

I also keep my brain active through writing, consultancy and education work. Right now, I’m writing a book on health and longevity. Ironically, just by doing that, I’ll be supporting my own cognitive health. I use supplements as targeted support too, including omega-3 DHA, probiotics, lycopene, turmeric and Prime Fifty's comprehensive Super Greens blend.

We all know that growing older is inevitable. But how we age is so much more within our own control than most people realise.

Dr Max Gowland, PhD is the founder of Prime Fifty.