Ageing Well: The Key To Lifelong Vitality | with Diane Pascoe
Ageing is inevitable, but don't we all want to do it well? While there are no guarantees or magic bullets to future-proof the ageing process, there are ways to improve our quality of life as we grow older.
One high-profile example of radical longevity efforts is Bryan Johnson, a 47-year-old entrepreneur who has devoted his life (and millions of dollars) to fighting the ageing process. His extreme approach, documented in the Netflix film Don’t Die, includes rigorous data tracking, a highly regimented lifestyle, and significant sacrifices on a social level.
While Johnson’s methods may not be realistic for most, they highlight an important truth: ageing well requires intention and action. It’s not just about living longer—it’s about maintaining energy, cognitive sharpness, mobility, and independence for as long as possible. When health challenges arise in later years, a strong and healthy body is more resilient, recovering faster from illness, surgery, or medical treatment.
What I'm Doing To Support My Health & Longevity
One of the ways I’m actively supporting my health and longevity is by keeping a close eye on my blood test results. At least once a year, I review them carefully, watching for any markers that might be trending in the wrong direction so I can intervene early. If something looks even slightly off, I dig deeper—right now, my main focus is on my hormonal pathways, particularly my estrogen metabolites. To get a more comprehensive picture, I’m using a DUTCH test, which provides detailed insights into how my body is metabolising hormones. Beyond testing, I prioritise daily movement, resistance training to maintain muscle mass, and a diet rich in whole foods, protein, fibre, and antioxidants to combat oxidative stress. I also support my sleep with magnesium and adaptogenic herbs and ensure I’m managing stress to keep cortisol in check. It’s not about chasing longevity at all costs—it’s about feeling vibrant, strong, and clear-headed for as long as possible.
Focus On These Pillars For Longevity
Prioritise sleep for longevity
Revering sleep and making it a high priority is essential for healthy ageing. While you sleep, your brain flushes out amyloid plaques—proteins linked to dementia—while also supporting hormonal balance and energy regulation. If you struggle with sleep despite following good sleep hygiene practices, a naturopathic approach may help. Nutrients like magnesium and theanine, along with specific herbs, can improve sleep quality. In some cases, non-invasive neurotransmitter testing can identify underlying imbalances that need addressing.
Nourish your body with the right foods
Two processes that dramatically accelerate ageing are oxidation and glycation. Oxidation occurs in response to stress, environmental toxins, and intense exercise, leading to free radical damage. Antioxidants such as vitamins C and E, polyphenols, and colourful vegetables and fruits can help counteract these effects. Glycation happens when sugar binds to DNA, fats, and proteins, contributing to wrinkles, joint stiffness, and chronic disease. A diet high in refined sugars and processed foods speeds up this process.
Ensuring adequate protein, fibre, healthy fats, and whole food carbohydrates is crucial for overall health. A lack of protein can impact focus and mood, while too little carbohydrate can slow thyroid function and metabolism. Fibre feeds the gut microbiome, supporting digestion, brain function, and immune health. Restrictive diets, prolonged fasting, and excessive calorie deficits can backfire, leading to nutrient depletion and metabolic imbalances.
Build and maintain muscle mass
Optimal lean muscle mass plays a significant role in ageing well. Strong muscles support bone density, reducing the risk of fractures, which can be life-altering in older age. Muscle strength also enhances mobility and balance, helping to prevent falls. Exercise has been linked to improved cognitive function and a lower risk of dementia, as well as better recovery and outcomes for conditions like breast cancer.
Focusing on thigh muscles is particularly important for glucose metabolism. These muscles act as a storage site for glucose, helping to regulate blood sugar levels. Additionally, muscle mass is crucial for thyroid hormone conversion—sarcopenia (muscle loss) can slow metabolism and accelerate ageing.
The Big Picture: A Balanced Approach
While extreme longevity protocols like Bryan Johnson’s may not be for everyone, adopting a proactive, balanced approach to ageing can make a significant difference. Prioritising sleep, nutrition, movement, and overall well-being allows us to maintain independence, energy, and resilience as we age.
Regular health checks, comprehensive blood work, and deeper assessments—such as hormonal testing—can provide insights into what your body needs at different life stages. Small, consistent efforts today can yield profound benefits in the future.
If you're ready to explore personalised strategies for ageing well you can book a consultation with Diane here.
Diane Pascoe is a naturopathic clinician with decades of experiencing supporting men and women on their path to better health
