Professor Caitriona Ryan

Reducing our inflammation in our bodies.

A lot of people are taking supplementation and things like that.

And then reducing things like smoking and alcohol.

So these are all things I think we all know, but people are focusing on fancy interventions and not on the obvious things.

Like exercise is the best thing we can do.

It's more powerful than any drug that we've ever had.

You know, your VO2 max and your muscle mass are the strongest predictors of healthy aging that we've ever measured.

And exercise is for free.

And, you know, it's not just your physical performance when it comes to exercise.

It's things like your insulin sensitivity, your cognitive decline can be really helped with frequent exercising, your bone density, but also your functional dependence.

I want to be that woman who's 90 years of age and still able to put my own case up in the airplane.

That's what, you know, putting in the time now, you know, in my late 40s is going to dictate how I'm living in my 70s, 80s, 90s.

Sleep is another obvious one.

You know, it's again for free, but it's highly underrated.

But if you get good sleep, and I don't just mean long sleep, deeper sleep,

then it improves everything.

It's the key time that our body repairs, regenerates.

It actually has a big impact on our metabolism, our cognitive functioning.

And if you don't sleep well, so people who are sleeping less than six hours a night have a much higher mortality risk, 79% increase in mortality risk.

compared to people who don't.