Thinking of my 90 year old self...
‘What are you training for?’ This is a frequent question I am asked when in conversation about the distances I’m running or the weights I am lifting. Yes, I often have a running event or two in the dairy, but really my main focus, the driver and the purpose to my training schedule (and daily routines) is healthy longevity. I know it’s a massive buzz word and ‘thing’ at the moment, but there is some very sound science and research behind beginning your preparations to old age well before you get there!
Experts like Dr. Stacy Sims, Dan Buettner, Bryan Johnson, Sachin Panda, and the team at ZOE Science & Nutrition have some impressive knowledge on how to live long and well. Here’s the game plan:
Sleep Like It’s Your Superpower
Tip: Get regular early morning light for 30 minutes to set your ‘countdown timer’ for your evening melatonin release. Lights out by 10 p.m. and no screens 60 minutes before bed.
Bryan Johnson, the biohacking billionaire, guards his sleep like it’s a priceless artifact. Why? Because high-quality sleep regenerates your brain, balances hormones, and boosts immunity. Create a sleep sanctuary: cool room, blackout curtains, and maybe a little white noise.
Eat for Your Biology
Tip: Try a gut microbiome test like ZOE’s to tailor your diet.
ZOE Science & Nutrition proves that there’s no one-size-fits-all when it comes to food. Some people thrive on oats; others get a blood sugar spike. Swap ultra-processed snacks for fiber-rich whole foods (think less meat, more lentils, berries, leafy greens and ferments). Your future gut will thank you.
Lift Heavy Stuff, Especially If You're Female
Tip: Strength train 2–3x a week using weights or resistance bands. Being able to carry 75% of your body weight for one minute is correlated with with ability to live independently as an 80 year old. Dr. Stacy Sims is all about women training “for their physiology.” As we age, we lose muscle by 5% per decade from the age of 30, so resistance training is non-negotiable if we want to keep moving without a walker.
Wine with Friends, Not Alone
Tip: Schedule weekly social rituals such as dinner parties, walking clubs, church groups, sports events, family lunches or book clubs. Dan Buettner’s Blue Zones research shows that longevity is baked into community. The longest-living people have tight-knit social circles and strong routines.
Eat Earlier, Sleep Better
Tip: Time-restrict your eating (TRF) to 8–10 hours during the day.
Dr. Sachin Panda’s research on circadian rhythms shows late-night eating messes with your metabolism. His studies demonstrate that TRF improves insulin sensitivity, reduces obesity, and may extend lifespan. Try eating breakfast at 8 a.m. and wrapping dinner by 6 p.m. Your energy levels (and sleep) will thank you.
Stay Curious
Tip: Keep learning new things, such as chess, knitting, or even salsa. Learning how to lift weights with great form and technique ticks two big boxes!
Mental fitness is real. Keep your brain on its toes with new skills, try Duo-Lingo to learn a new language, a daily crossword or maths puzzle, or even a musical instrument. It’s like a gym workout for your neurons.
Bottom line? Visualise your 90-year-old self. Build the habits now so that someday, you’ll be the legendary grandparent doing push-ups at your birthday party. As Dr Stacy Sims said, ‘I’d rather be the oldest person in the weights room, than the youngest person in the care home’.
Would you like a ‘longevity plan’ your 90 year old self would approve of? Visit our website to find an easy to follow weekly plan.
Emma Wightman
www.the-sop.com