How to Add Healthy Years to Your Life - Siim Land Biohacker Summit Amsterdam 2023

Longevity is a captivating topic, one that fascinates me deeply. However, as I'll explain in this speech, our perspective on longevity (L) of 18 isn't without its flaws. Let's begin by acknowledging one of modern medicine's greatest achievements: the steady rise in average human life expectancy over centuries. In the 18th century, life expectancy was around 40 years; today, it exceeds 70. While early mortality rates from infections and other diseases skewed this figure in the past, recent decades have seen a consistent increase in life expectancy worldwide, albeit with regional differences.

Yet, there's a significant disparity between life expectancy and health-adjusted life expectancy (HALE). For instance, global average life expectancy in 2020 was 73.2 years, but HALE—a measure of years lived in good health—was only 64 years. This 9.2-year gap, roughly 12% of maximum lifespan, underscores a critical challenge: a substantial portion of our lives is spent managing chronic illnesses like diabetes, hypertension, and other disabling conditions.

I propose bridging this gap—the "longevity leap"—to extend healthspan, the disease-free period of life. This approach not only aims to enhance quality of life but also potentially increases overall lifespan by delaying and mitigating chronic diseases. Research shows that the age at which chronic conditions like diabetes are diagnosed significantly impacts life expectancy. For example, onset at age 30 may reduce lifespan by 10-14 years, compared to 3-5 years if diagnosed at 70.

Centenarians exemplify this strategy by delaying chronic illnesses until later in life—or even avoiding them altogether. Studies categorize centenarians into survivors, delayers, and escapers of chronic diseases, with a significant majority falling into the latter two groups. Take Jiroemon Kimura, history's oldest verified man at 116, who lived largely disease-free until a brief bout of kidney disease and heart failure in his final months—a poignant example of aging well.

Genetics play a crucial role in longevity, influencing how our bodies respond to aging and disease. Centenarians and their offspring often exhibit younger biological ages, as measured by genetic markers, reflecting their resilience against age-related ailments.

While genetics set a foundation, lifestyle choices strongly influence longevity. Factors like regular exercise, a balanced diet, social connections, adequate sleep, and avoiding harmful habits like smoking contribute significantly to extending healthspan and lifespan. Studies highlight that accumulating seven to eight healthy lifestyle factors correlates with increased longevity across all age groups.

However, most individuals lack centenarian genetics and face common mortalities like heart disease and cancer. Cardiovascular diseases, exacerbated by factors like high blood pressure and cholesterol, remain primary causes of premature death, especially beyond age 65.

Managing metabolic health is critical; conditions like metabolic syndrome—characterized by high blood pressure, abdominal obesity, and insulin resistance—double the risk of heart disease and increase overall mortality risk. Central to this is minimizing visceral fat, a marker strongly linked to metabolic syndrome and its associated risks.

As we age, biological aging accelerates, heightening vulnerability to chronic illnesses like Alzheimer's and Parkinson's, which share underlying vascular components with heart disease. Slowing this decline through lifestyle interventions—especially exercise—maintains muscle mass, cardiorespiratory fitness, and cognitive function, crucial for longevity.

Maintaining cognitive health, reflected in tasks like memory and orientation, correlates closely with mortality risk. Declines in cognitive function often parallel declines in physical health, emphasizing the need to preserve both for extended healthspan.

In conclusion, achieving a longevity leap involves maintaining physical health, cognitive function, and a lower biological age. By focusing on these factors through informed lifestyle choices and perhaps even genetic insights, we can potentially extend healthspan and overall lifespan. For further exploration, stay tuned for my upcoming book on longevity strategies or visit longevity.com for updates.

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