Longevity Programme Overview

Begin your journey by understanding the core principles of longevity science. Explore the latest research on why we age, the key biological processes involved, the hallmarks of ageing and the science behind slowing down and even reversing the ageing process. This sets the context for everything you’ll learn about your body and how you can influence your own biological age. You’ll understand how the different bodily systems work and how they’re all connected in longevity. You’ll gain insights into how you can support these systems with targeted strategies and actions which start to form your own personalised longevity blueprint.

Discover your unique biological and lifestyle markers that influence your ageing potential. You'll undertake comprehensive assessments to create a personalised longevity plan tailored to your specific needs. You’ll set a compelling vision for your longevity journey and complete comprehensive health and lifestyle assessments, functional and biometric evaluations and home blood tests to give a clear understanding of where you are and where you need to go. From this we’ll set immediate, short and long-term goals which will determine the order and structure of your personalised programme.

Stress is a major factor in ageing, but it doesn’t have to be. You’ll learn how to transform stress from a harmful force into a tool for longevity. You’ll begin by understanding the different types of stress and their roles in the ageing process. From there, you’ll explore techniques for transforming your specific stress triggers and even embracing it to enhance your longevity. You’ll work on practical tools and exercises that enable you to manage stress effectively, change your body’s physiological response, and ultimately build your resilience in ways you never thought possible.

Nutrition is the cornerstone of a long and healthy life. You’ll learn about the role of nutrition in longevity with personalised dietary strategies, essential nutrients, and bioactive compounds that nourish your body and extend healthspan. You’ll be guided through the essentials of nutrition for longevity, starting with a deep dive into gut health and its impact on ageing. You’ll learn how to personalise your diet based on your unique needs, understand the role of macronutrients and blood sugar management and discover the power of bioactive nutrients and where to find them in everyday foods. You’ll work with your coach to develop a personalised nutritional plan and agree practical ways to add more of the good stuff to your meals. By the end of the programme you’ll have the knowledge and tools to nourish your body in a way that supports your long-term health and vitality.

Maintaining physical fitness is essential for longevity. Strength, balance, flexibility and speed are all key components of a youthful and resilient body which all naturally decline with age…but only if we let them. You’ll start with assessments to determine your current fitness levels using grip strength, balance, leg strength and then will build personalised strategies to keep building and improving resilience with age. You’ll get movement plans suited to what you can do. If you’re into gyms, great. If not, that’s fine too. We’ll find ways to integrate fitness into your daily routine in ways that suit you and are sustainable. By the end of the programme you’ll have made progress from your start point but will also have a well-rounded fitness plan that supports your long-term mobility, strength and vitality.

Unlock the potential of your brain to support a long and vibrant life You’ll explore the science of the longevity brain and how to keep your mind sharp and focused for life. Cognitive assessments will show where you are right now and based on these, you’ll have a plan in place using online tools to enhance and then maintain your brain health. You’ll also learn how to unlock the mind’s potential to influence ageing and how your perceptions, beliefs, and mental habits can accelerate or decelerate your biological age and how to change it.

Sleep is one of the most powerful tools for reversing the ageing process. You’ll learn about the critical role sleep plays in longevity, how clock genes influence your sleep-wake cycle, and the relationship between light exposure and sleep quality. You’ll also cover the impact of hormones and neurotransmitters on sleep, identify your common sleep disruptors and get practical dietary advice for enhancing sleep. Together we'll design a personalised plan to optimise your sleep environment, routines, and habits to support quality restorative sleep, crucial for your long-term health and wellbeing.

Your environment plays a crucial role in your health. Learn how to design a home and work environment that supports longevity. You’ll start by assessing your current environment and identifying areas for improvement. From air quality to lighting, noise reduction and toxin management you’ll learn how to optimise your surroundings and create a space that promotes relaxation, recovery and wellbeing. This is a profound but often overlooked part of the longevity journey.

Social connections and a sense of purpose are vital for long-term health. You'll learn how relationships, community, and purpose-driven living contribute to longevity. This can feel like a ‘big’ area for many people, but you’ll work on techniques to distil what is really important to you and how to keep that alive. It’s been proven that when people feel they no longer have a purpose, when circumstances such as retirement, kids growing up or the loss of a partner changes someone’s daily routine, physiological health soon deteriorates. You’ll learn how to clarify or reframe your purpose and cultivate deeper connections for a more fulfilling and longer life.

Awareness of the so called Blue Zones has increased in longevity circles over the last decade or so. These are regions of the world where there is an over proportionate number of healthy centenarians. You’ll explore the common characteristics across the blue zones and apply practical learnings to your lifestyle. All of these are covered in greater detail in the other modules, but this section helps bring to life how even simple lifestyle, mindset and wellbeing habits can bring limitless rewards

Take your longevity journey to the next level with advanced strategies that include cutting edge therapies and technologies. These layer on top of lifestyle interventions and whilst not necessarily recommending all or any of these as relevant to you, this section is designed to help educate and cut through the fact from fiction when it comes to Biohacking and Bioenergetics. This includes different Light and Sound therapies, PEMF, HBOT, Hot & Cold treatments as well as more invasive IVF and Hormone therapy. You’ll come away with a greater understanding of what technology is out there in this rapidly developing field of healthcare to enable you to make informed choices for your ongoing longevity planning.

Our bodies have evolved to respond to the natural cycle of daylight and darkness. This cycle regulates our circadian rhythms, influencing everything from our sleep patterns to hormone production and metabolic processes. However, the pervasive use of artificial lighting and screen time, especially after sunset, disrupts these natural rhythms, potentially leading to a host of health issues, including poor sleep quality, increased stress levels, and a higher risk for chronic diseases - all of which can accelerate the ageing process. Here you will learn about the power of syncing your body back to its natural rhythm and how time in nature offers a wealth of benefits to the longevity journey beyond this.

Dive into the world of cellular health, focusing on detoxification and cellular regeneration. Learn how to remove toxic burdens, optimise your body’s natural detox pathways, and rejuvenate your cells for better energy and vitality. Chronic Inflammation – or inflammaging – is a silent enemy but is a key driver of disease and ageing. All of the lifestyle factors we address in our coaching programme from stress to nutrition, sleep to purpose all put loads on the system which manifest as internal inflammation. When this happens the body is always switched on in ‘fight and repair’ mode which puts your entire system under stress. This part of the programme brings many of the learnings together to provide a deeper understanding of the relationship between inflammation and ageing and what you can do about it.

This is all about optimizing mTOR/AMPK pathways that are impacted by increased levels of blood glucose, cortisol and insulin. These powerful hormones are impacted by food, drink, stress, allostatic overload due to physical, mental/emotional, chemical and environmental demands to the system that the body does not have the capacity to keep up with and handle. This section pulls together many of the learnings from previous sections, and your own specific reaction from your biomarkers, to summarise what you need to do to continue to build and maintain a healthy metabolism for life.

The longevity space is awash with elixirs, potions and pills all promising to improve your health and lifespan. This section helps you cut through the clutter with an honest and fact-based assessment of what supplements will help you and what you might want to avoid. Unlike many practitioners I have no affiliation or commission incentive with a supplement provider so I will always give you my honest and impartial view. I believe that less is more when it comes to supplements and everyone’s needs are entirely personal. Based on your measures and markers throughout the programme we will work out what, if anything, you may benefit from to help your body recover, repair and become resilient.

The final section ties everything together, helping you create a sustainable longevity lifestyle. Together we’ll develop a comprehensive, personalised forward plan that integrates all aspects of the programme and based on all of the progress and learnings you have made in the 12 months since starting your longevity journey. You will have a clear and actionable plan tailored to where you are at the end of the programme which meets your unique needs and goals. Learn strategies for maintaining your progress and to continuously evolve your longevity journey, setting the stage for a longer, healthier, and more fulfilling life