1. Nutrition & Gut Health

Food is one of our most powerful therapeutic tools. We prioritise mostly whole, minimally processed foods with abundant plants alongside adequate protein to support muscle, metabolic health, and satiety. A fibre-rich diet (around 30–50g/day) from vegetables, fruits, legumes, nuts, seeds, and whole grains feeds a healthy microbiome and supports longevity. Where insulin resistance is a concern, we help you balance carbohydrates with protein and healthy fats and align starch intake around physical activity.

2. Movement & Physical Resilience

Movement is essential for healthy ageing and cellular vitality. We encourage strength training 2–3 times weekly to preserve lean muscle and function, alongside regular low-intensity “zone-2” aerobic exercise for metabolic and cardiovascular health. Brief bursts of higher-intensity effort help strengthen the heart and brain, while daily non-exercise movement (steps, stretching, posture, breaking up sitting) keeps the body active and adaptable.

3. Sleep, Recovery & Circadian Rhythm

Rest is medicine. We work toward 7–9 hours of quality sleep with a consistent rhythm that

supports hormone balance, brain health, and immune repair. Creating a calm sleep

environment, reducing evening screen exposure, getting morning daylight, and managing

caffeine timing are simple but powerful longevity strategies.

4. Stress, Emotional Wellbeing & Mental Resilience

Chronic stress accelerates ageing; emotional health protects it. Daily stress-regulation

practices—breathwork, mindfulness, prayer, journalling, time in nature, and play—support

nervous system balance. Where lowmood, anxiety, or burnout persist, we encourage

compassionate support and therapeutic care. Emotional resilience is a key determinant of

healthspan.

5. Connection, Environment & Meaningful Living

Longevity thrives in supportive environments. Reducing harmful exposures (tobacco,

air pollutants, excessive alcohol, environmental toxins), protecting skin and bone health, and maintaining safe living spaces all matter. Equally vital are deep relationships, purpose, belonging, and contribution—strong social ties and a sense of meaning are among the strongest predictors of a long, healthy life.