Upon reflection, I realize that my thirties and forties were marked by constant stress and chronic fatigue. I would experience brief moments of relaxation and rejuvenation, often after massages or during vacations, but these were overshadowed by episodes of overwhelming exhaustion, debilitating migraines, and tense shoulders.

At the time, I accepted this as normal; I was a working mother juggling a demanding full-time career that required long hours and significant pressure. Additionally, I was a heavy smoker with a poor diet, consisting of chocolate bars, convenience meals, and a morning pastry habit, while nightly indulgence in wine was my way to unwind.

Exercise? I had none.

If someone had told me back then that I would feel fantastic in my early sixties, brimming with energy and hardly suffering from headaches—all while keeping up the same workload—I would have thought they were out of their mind. Yet here I am, much healthier than I ever imagined. An intriguing blood test from GlycanAge revealed my biological age to be just 20, an astonishing contrast to my actual age of 61.

The GlycanAge test measures glycans, which are critical indicators of chronic inflammation and aging in our immune system. According to GlycanAge, their method is more reliable than genetic tests from a simple cheek swab. I took the test again 18 months later and received the same youthful biological age of 20.

So, what was my transformation process? It began with simple changes in my lifestyle concerning diet, physical activity, and rest. A significant turning point for me was a severe prolapsed disc that surfaced after I tried to start running at age 47, having successfully quit smoking thanks to Paul McKenna’s hypnotherapy.

This injury forced me to confront the possible realities of aging and I was not pleased with what I felt. I experienced excruciating pain and numbness in my leg, which took years to fully resolve. Being in such debilitating pain made me realize how important it was to take action for better health.

Eventually, I discovered that my condition stemmed from scoliosis—an abnormal curvature of the spine—and I lacked the core strength necessary for support. This led me to start Pilates three times a week to build my core muscles. Initially, the soreness after my first class was immense, but soon I found enjoyment in my workouts and could see changes in my physique.

As my confidence grew, I started incorporating yoga into my routine, and over time, I began running again. My exercise regimen expanded to six days a week, and I was genuinely amazed at how good I felt.

My interest in health and longevity deepened as I explored how incremental, manageable changes can lead to profound improvements. I delved into numerous books and research from leading experts in longevity, and I began to implement their recommendations. My eating habits transformed; I began consuming healthier foods and reducing alcohol intake. I also learned techniques for achieving deeper, more restorative sleep.

While changing habits is challenging—especially if those around you are not on the same journey—I found that you don’t need to publicize your efforts. It’s often easier to enjoy a modest drink while maintaining your new goals without drawing attention. Eventually, curiosity will spark in others, who will wonder about your newfound vitality.

As noted by Harvard genetics professor David Sinclair, only 20% of our longevity is determined by our genetics, while a staggering 80% is attributable to our lifestyle choices.

Currently, the average healthspan in England is around 61 years, per the Office for National Statistics, which indicates that many individuals face the final couple of decades of life battling chronic illnesses such as heart disease, diabetes, or mobility issues. For many, life becomes increasingly constrained and solitary.

However, it doesn’t need to be that way. Experts in aging agree that the physical and mental decline commonly associated with aging is not something we have to accept as inevitable. With the right mix of nutrition, exercise, and rest, we can maintain our health and functionality well into our 100s.

For my upcoming book, “Age Less,” I interviewed numerous longevity scientists to outline a three-step reset plan for anyone eager to enhance their health and lifespan. The foundational principles are straightforward: eat less, engage in more physical activity, and prioritize quality rest. These strategies are far more effective than any supplements or treatments and, importantly, they’re free.

The approach includes a three-week plan for each element, emphasizing gentle changes, with additional options for those seeking more challenges.

Eating less and moving more triggers beneficial stresses in the body that can lead to the development of new cells while discarding the old, helping to enhance strength, leanness, and energy levels. Yet balance is integral; allowing the body adequate recovery time is crucial for repair and rejuvenation.

Sleep serves as the most effective recovery method, but there are other ways to achieve restorative periods throughout the day. I typically practice meditation twice daily, which can be done in various positions, met with many guided options available online. Yoga nidra is another restorative method I utilize, offering a simple, guided relaxation that can refresh you in just minutes.

Before pursuing anything else, focus on fostering a stronger connection between your mind and body. Frequently, we neglect what our bodies are communicating because we are overwhelmed by mental chatter. Learning to tune into this connection can significantly enhance your life, making daily tasks feel more manageable.

Start now: take a deep breath through your nose, followed by a long exhale through your mouth, instructing yourself to let go of tension. Repeat this, and consciously release the tension in your jaw and shoulders. Through this practice, you may discover how tightly you’ve been clenching—not just your body but your peace of mind.

Food, physical activity, sleep, and mindful breathing provide essential energy. You’ll be astonished at the rapid improvements in your well-being. The key is to start this journey and allow your body to facilitate the miraculous changes.

Embracing Health and Vitality After 60

Reduce Your Portion Sizes

Cutting down portion sizes by 10%—equating to a small portion of fries or a few cookies—can set off remarkable health improvements, enhancing cardiovascular health, lowering the likelihood of type 2 diabetes, and decreasing biological age.

Increase Fiber Intake

Fiber is the ultimate anti-inflammatory food; it prolongs satiety and activates beneficial compounds in the microbiome. Aim to consume 30g of fiber at least three times a week.

Simplify Fasting

Fasting encourages cellular regeneration. The easiest method is to refrain from eating after dinner, resuming at breakfast the next morning.

Engage in Daily Brisk Walking

Walking a mile briskly can significantly reduce the risk of premature mortality. This level of activity ideally supplements daily movements.

Choose Stairs Over Elevators

Opt for the stairs whenever possible rather than elevators, and walk short distances when you can instead of driving.

Incorporate Strength Training

If access to a gym is an issue, engage in body-weight training, such as push-ups and squats. Muscle strength declines with age, but even short periods of strength training can yield substantial benefits.

Exercise to Regulate Blood Sugar

Practicing soleus push-ups while sitting can reduce blood sugar effectively; it’s an effortless movement that can be sustained for longer periods.

Simple Dietary Enhancements

• Daily coffee consumption can lower heart disease risks by approximately 20% and has anticancer benefits.

• Opt for whole oranges instead of juice to enjoy fiber alongside vitamin C.

• Retain peel on fruits and vegetables to maximize nutrient and fiber intake.

• Drink water half an hour before meals to help reduce calorie consumption.

Quick Stress Relief Technique

Performing cyclic sighing—inhale twice followed by an extended exhale—can relieve tension and promote calmness within under a minute.

Optimal Sleep Practices

Only head to bed when you feel genuinely tired; avoid lying in bed aimlessly waiting to fall asleep.

“Age Less” by Sandra Parsons (New River Books) provides insights into living longer with enhanced health.

@agelessthemethod