Lifespan, Brainspan, Healthspan (in that order)

We can’t stop the clock, but we can influence how it ticks. Ageing is the biological process of decline: DNA damage, slower repair systems and inflammation. Longevity is the outcome we shape: not just years lived, but years lived well. At every age our choices are powerful levers for extending our brainspan and healthspan to live well, vibrant and disease-free!

When Does Ageing Actually Begin?

Surprisingly, it starts earlier than most of us think.

• By our 30s, measurable changes in metabolism, bone density and muscle mass are already underway.

• In our 40s, the hallmarks of ageing – cellular damage, inflammation, reduced repair begin to accelerate.

• A large UK Biobank study shows that from age 45 onwards, risks of chronic disease (heart disease, diabetes, dementia) climb significantly faster, marking a “midlife inflection point.”

• In fact, one of the earliest signs of ageing is a decline in VO₂max (cardiorespiratory fitness), which starts dropping by about 10% per decade after 30 unless you actively train it.

So, while ageing begins biologically in early adulthood, the tipping point for action is 40 – 50, the moment to invest in fitness, strength, nutrition, and recovery.

The Hallmarks of Ageing (old and new)

Scientists first described nine biological hallmarks of ageing in 2013 (like genomic instability, mitochondrial dysfunction, and stem cell exhaustion). In 2023, researchers updated the framework to 12 hallmarks, adding:

• Disabled macroautophagy (impaired cellular “house-cleaning”),

• Chronic inflammation (inflammaging),

• Microbiome dysbiosis (imbalances in gut bacteria).

Together, these discoveries tell us ageing isn’t just ‘time passing’, it’s a cascade of cellular malfunctions we can actually target and impact.

And the new kid on the block, Brainspan

Brain fitness has transcended niche wellness: it’s now a global conversation. The WHO reports that neurological conditions are the leading cause of disability worldwide, while almost 10 million new dementia cases are diagnosed each year. The pandemic and “brain fog” experiences further spotlighted cognitive health. Governments, investors, and innovators are developing tools, from AI-driven early detection to digital cognitive training  to make brain resilience a cornerstone of longevity.

Be Well’s Longevity Blueprint

1. Don’t just ‘exercise’, be intentional

Improving cardiorespiratory fitness (CRF) can cut disease risk by up to 40%. VO₂max (your body’s ability to use oxygen) is now considered one of the strongest predictors of lifespan. Brisk walking, cycling and interval training are potent tools.

2. Build strength to beat frailty

Strength training reduces all-cause death risk by 10–17%. Two short sessions weekly – covering push, pull, squat, hinge, carry – protect bone, muscle and independence.

3. Support autophagy and fight inflammation

Regular movement, overnight fasting windows (12 hours), and diets rich in plants, protein, and healthy fats encourage cellular ‘spring cleaning’ and reduce inflammaging.

4. Feed your microbiome

Fiber-rich veggies, fermented foods, and diversity in diet help keep your gut bacteria balanced, linked directly to immunity and brain health.

5. Sleep and recover

7–8 hours per night is the sweet spot. Chronic under  or oversleeping both raise mortality risk. Prioritise bedtime routines, light exposure, and stress management.

6. Double down on cognitive fitness

Working, being socially connected, sharing regular fitness classes with buddies, volunteering and strong friendships act like medicine. Social isolation increases risk of early death by 30%.

One more thing…. Maybe the most important

Proper expert assessment, an easy to follow personalised plan, regular check-ins, tracking you achieving your goals with real time data.

We’ve got it all, in one place, under one roof at Be Well. No more shopping and crazy running around in your time-poor days.

Can’t wait to see you at Be Well again soon!