Sleep well, 

move well, 

eat well 

Sleep

For most of the last 200,000 years the necessity of  sleep may not have always been perceived as beneficial to human survival; closing your eyes and turning off your conscious mind comes with inherent risks. So, it follows that if sleep did not fulfil a critical function we would have most likely evolved to a point where it was no longer necessary.

Sleep is crucial for maintaining overall health, as it's essential for physical and mental restoration, cognitive function, and immune system support. Getting enough quality sleep can reduce the risk of chronic conditions, improve mood, and boost energy levels.

Movement

We are not designed to be sedentary; we are an evolved hunter gatherer with an incredibly complex, dexterous and resilient body, that allows us to move with speed, flexibility and endurance.

When fit and active our bodies work efficiently, burning calories and fats, and absorbing oxygen. We have a higher muscle mass that increases our metabolism and improved aerobic ability.

Strength and muscle mass, particularly in older age, are crucial for functional ability, mobility, and overall health. VO2max, which measures the maximum amount of oxygen your body can use during exercise, is a reliable predictor of lifespan. 

Nutrition

We are what we eat - for a diet that supports longevity, the most important focus is on consuming a variety of whole foods, particularly plant-based options. This includes prioritising fruits, vegetables, whole grains, nuts, legumes, and unsaturated fats. 

Protein is vital for muscle repair and growth, whilst a variety of nutrient-rich foods supports overall health and longevity.