Longevity has become one of the most searched health topics in Australia, and with good reason. More people are realising that the question is not simply how long they will live, but how well they will live as they age. Strength, mobility, mental clarity and independence matter just as much as lifespan itself.
In my work as a pharmacist, this shift is reflected in the questions I hear every day. People want to understand what actually supports healthy ageing, what is backed by evidence rather than trends, and which daily habits make the greatest difference over time.
What Longevity Really Means
When most people hear the word longevity, they think about lifespan, such as living to ninety or one hundred. Clinically, longevity is far less about age and far more about function.
True longevity is maintaining independence for as long as possible. That includes physical strength, brain health, mobility and the ability to continue enjoying daily life without increasing reliance on others.
This way of thinking closely mirrors the work of Peter Attia, who describes longevity as a balance of prevention, strength, metabolic health and emotional wellbeing rather than a single intervention or outcome.
A useful way to understand this distinction is through the concepts of lifespan and healthspan. Lifespan refers to how long you live. Healthspan refers to how well you live. Healthspan represents the years in which you can move independently, think clearly, maintain energy and actively engage in life.
Living to an advanced age has little value if a large portion of those years is spent in decline.
What Predicts Healthy Ageing
Research consistently shows that one of the strongest predictors of healthy ageing is muscle mass and strength. Maintaining muscle reduces the risk of falls, frailty, metabolic issues and cognitive decline as we age.
Muscle is not only important for movement. It plays a key role in metabolic health, balance and overall resilience. Preserving muscle is therefore central to maintaining long-term function and independence.
Is Longevity Genetic?
Longevity is often assumed to be largely genetic, but research suggests genetics account for only around ten to twenty percent of lifespan.
The remaining influence comes from daily habits that accumulate over time. These include what you eat, how much you move, sleep quality, stress regulation, social connection and consistency in supportive routines, including supplementation where appropriate.
This means longevity is shaped far more by everyday choices than by genetic destiny alone.
The Most Important Habits for Longevity
Many Australians are looking for practical steps when it comes to longevity. Based on both research and clinical experience, several habits consistently stand out.
Strength training has some of the strongest evidence in longevity science. Engaging in resistance training two to three times per week can significantly improve mobility, metabolism, bone density and brain health over time.
Sleep quality is equally important. Poor sleep is associated with accelerated ageing and reduced lifespan. Supporting restorative sleep is foundational, and forms of magnesium such as glycinate or L-threonate are commonly used to assist with relaxation and sleep quality.
Whole-food nutrition underpins metabolic and cellular health. A dietary pattern that includes adequate protein alongside a wide variety of plant foods provides a stable and sustainable foundation. Ultra-processed foods, rather than whole foods themselves, are the primary concern.
Emotional health also plays a meaningful role in longevity. Chronic stress, isolation and poor emotional wellbeing are associated with poorer health outcomes over time. Connection, boundaries and a sense of purpose matter.
Evidence-based supplementation is often part of the longevity conversation. While no supplement is a magic solution, certain nutrients have consistent research support, including magnesium glycinate for sleep and stress regulation, magnesium L-threonate for cognitive support, omega-3 fatty acids for brain and cardiovascular health, vitamin D3 combined with K2 for bone and immune health, and nicotinamide riboside for supporting healthy ageing pathways.
The “Five P’s”: Should They Be Avoided?
A recent trend in longevity discussions involves avoiding the so-called five P’s: pizza, pasta, protein, potatoes and bread. This approach is overly simplistic.
The primary concern is ultra-processed foods, not whole-food versions of carbohydrates or protein. Whole-food pasta, potatoes and quality protein sources can be part of a longevity-focused diet, and food should remain nourishing and enjoyable rather than restrictive.
Foods commonly associated with longevity-supportive eating patterns include extra virgin olive oil, berries, particularly blueberries, and high-quality protein sources such as salmon.
Where to Begin
If you are just beginning your longevity journey, the most effective approach is to start small and focus on consistency rather than trying to change everything at once.
This might involve walking for thirty minutes most days, strength training twice per week, adding protein to each meal, taking magnesium before bed, journalling for emotional clarity, or gradually reducing ultra-processed foods.
Longevity is not built through intensity or perfection. It is shaped by habits that are sustainable over time and repeated consistently. That is what ultimately supports ageing well.
