Overwhelmed by all the longevity chat? Here’s what actually works

None of us can predict how long we’ll live for, but we all want our time on this planet to be as active and joyful as possible.

It took the birth of my son a couple of years ago for me to truly grasp the importance of vitality. From the minute his little voice calls out ‘mama’ (usually at 5:30am — help!) to our bedtime cuddles at the end of the day, I want to have the energy to not only take care of him, but to play with him, make him giggle, and be present enough to enjoy his magic too.

These days, I’m bombarded with information about longevity. It’s both a perk and peril of my job, and sometimes it can be overwhelming. Supplements, AI-powered gadgets and complicated diagnostic tests — does any of it truly work?

The good news is that the basic tenets of longevity are simple and here I want to share with you what I do in my attempts to feel younger for longer.

Firstly, and most importantly, the key to living a good life is sleep. Basic, glorious sleep. “Sleep is the most underrated longevity intervention we have,” says longevity and integrative medicine expert Dr Tamsin Lewis. “And the one most systematically sacrificed in modern life.” It is also pleasingly free.

“During sleep, the glymphatic system clears metabolic waste from the brain,” Dr Lewis tells me. “Growth hormone is secreted in pulses that drive tissue repair. Inflammatory markers reset. Cortisol regulation, which touches everything from immune function to skin barrier integrity, is consolidated.”

As someone who has suffered from insomnia, I understand the hell of sleepless nights and subsequent sleep deprivation. These days I prioritise sleep by having black-out blinds and earplugs. I get into bed at least 30 minutes before I intend to shut my eyes, read a book for at least 15 minutes and hide the phone away. I take magnesium glycinate religiously and have noticed a marked difference in my sleep.

The supplements market is crowded, and often overcomplicated. Of course, everyone’s needs are different, but I’ve been told by many experts that a multivitamin is non-negotiable. So start with that. It’s important to look for food-grown formulations. I also take omega-3 daily to help strengthen and repair my skin barrier.

One thing all the experts agree on, though is that no supplement can replace nutrition. I avoid UPFs as much as I can. Things I eat plenty of: leafy greens (dense in key micronutrients), oily fish like mackerel (even my two-year-old loves it) and we get through gallons of extra virgin olive oil (EVOO) in my house.

My Spanish husband imports huge bottles of his favourite brand from Andalusia. In Blue Zones (regions in the world where people have exceptional longevity), EVOO is a regular part of the diet. Thanks to its high polyphenol content, it acts as an antioxidant and an anti-inflammatory. I drizzle it on everything.

In terms of skincare, I’ve been using the Lancôme Absolue MD Intercept serum and moisturiser, which is aimed at my age range (35-55). It’s formulated with Mitopure, which is a micronised form of Urolithin A, a molecule known in the longevity space for promoting the skin’s youthful properties.

Dr Lewis, a longevity physician, tells me it works “by targeting the cellular machinery rather than the cosmetic consequence”, adding that “interception, in the longevity science frame, means acting in the biological cascade before damage becomes structurally established and visible”.

Not only is it an exciting breakthrough in skincare — over 15 years of research has gone into it — but it smells gorgeous and it’s become a self-care treat at the end of each day. Sometimes it’s worth the splurge.

Other things in my longevity tool kit include an LED face mask, which I use three to four times per week. I have a lymphatic drainage massage as often as I can to help flush out cellular waste, practice yoga as well as running. I walk well over 10,000 steps per day and drink plenty of water.

Lastly, I also take socialising seriously. The older I get, the harder I have to work at scheduling it in, especially with the logistics of childcare added to the mix, but I have come up with fun ways to stay connected to friends.

For example, I am in a burger club. We meet once a month to try out a different burger joint in London. The burgers are delicious (and probably not adding to my healthspan) but the boost I get from being silly with my pals is invaluable.

I’m also doing a massage evening course, which is not only teaching me a new skill but exposing me to different types of people. Community is as important to our longevity as diet, sleep and exercise, helping with everything from inflammation, hormones, immunity, mental health [and] even dementia.

Dr Lewis believes the fundamental reason Blue Zone residents live so long is because of their “social structures, daily movement rhythms, diets built around whole foods, and communities that provide purpose and belonging as a matter of course”. Loneliness is so much more than a feeling — it causes our bodies to enter into a state of threat, which can adversely affect our heart, immune systems, cellular ageing and brain.

There it is: sleep, good diet, movement, socialising, a little self care and some well-informed skin care. Longevity really needn’t be too complicated.