After I was youthful, longevity meant including years.
At the moment, it means including life to these years.
This month, I turned 66. And as a substitute of slowing down, I’m doubling down—on my well being, my power, and my energy.
My spouse and I nonetheless ski. We mountain bike. We chase our grandkids round the home. I’m not attempting to outlive into my 90s—I wish to thrive as soon as I’m there.
As a result of I’ve seen the opposite facet. Each my dad and mom had Alzheimer’s. My in-laws lived into their 90s, however they had been frail, dependent, and barely capable of transfer. That’s not growing old. That’s sluggish dying.
My objective? To sq. the life curve. To really feel more healthy in my 60s than I did in my 30s.
Longevity Science in 9 Fast Hits
- Coronary heart danger jumps when gums bleed.
41 systematic critiques discover periodontitis raises heart problems danger 19‑36 % relying on severity. (BioMed Central) - Tooth loss shaves off wholesome mind years.
2024 meta‑evaluation ties poor periodontal well being to a 34 % larger probability of cognitive impairment. (SpringerLink) - Extra enamel = extra life.
Adults conserving ≥20 enamel at 70 get pleasure from longer incapacity‑free life expectancy than these with ≤19. (The Lancet) - Irritation drops if you deal with gums.
Intensive scaling + azithromycin minimize CRP and TNF‑α for six months in individuals with metabolic syndrome. (Frontiers) - Being pregnant outcomes rely on maternal plaque management.
Periodontitis raises pre‑eclampsia danger 2.17× and low‑start‑weight danger 1.65×. (Fetal Medication Basis) - Blood‑stress assist begins in your tongue.
Nitrate‑decreasing oral micro organism restore nitric oxide when NOS declines with age, supporting vascular well being. (Frontiers) - Sleep apnea hits cognition—particularly in ladies.
Ten‑12 months cohort of 18,815 adults hyperlinks obstructive sleep apnea to a 4.7 % larger dementia incidence in ladies by 80. (Well being) Airway form, tongue posture, and oral irritation all affect OSA danger. - Poor oral hygiene pairs with larger all‑trigger mortality.
Entrance‑line cohort knowledge: edentulous adults present the steepest survival drop. (Frontiers) - Well-liked press is catching up.
Even Enterprise Insider now headlines the oral microbiome as a long life device. (Enterprise Insider)
What Does It Imply to Sq. the Life Curve?
“Squaring the curve” doesn’t simply imply dwelling longer—it means staying wholesome till the very finish.
As an alternative of a protracted, sluggish decline into illness and incapacity, the objective is to compress illness into the shortest attainable window earlier than loss of life. Think about a graph of well being over time: moderately than a gradual slope downward, the perfect curve stays flat—excessive perform, prime quality of life—then drops off sharply on the finish. It’s not about including years to your life, however life to your years.
As a result of what’s the purpose of dwelling longer if you happen to’re not dwelling properly?
Most individuals age like this: A sluggish, regular decline in muscle, power, and mind energy. Extra prescriptions, extra falls, much less autonomy.
Nevertheless it doesn’t need to go that manner.
While you sq. the life curve, you keep sharp and cellular till the very finish. You don’t simply prolong lifespan—you prolong healthspan.
The mind adjustments that result in Alzheimer’s at 75? They begin at 40.
The energy you’ll have to get off the ground at 85? You’re constructing—or shedding—that at present.
Right here’s what I’m doing now to remain within the “sq..”
1. I Prioritize My Mitochondria—As a result of They Are the Getting old Clock
In case your mitochondria break down, so does your mind, your coronary heart, your gums—every little thing.
Right here’s my present protocol:
- C15:0 (pentadecanoic acid): An odd-chain saturated fats you’re in all probability not getting out of your food regimen. Backed by sturdy human knowledge. Helps mitochondrial perform and lowers irritation. This is the one I take.
- CoQ10: Essential for mobile power and brain-heart well being, particularly if you happen to’re on statins. This is the one I take.
- Magnesium: For power, mind perform, and deep sleep. This is the one I take.
2. I Shield My Mind—Beginning With My Mouth
Each of my dad and mom had Alzheimer’s. I’ve spent 40+ years connecting the dots between oral well being and mind well being.
Your gums are mind tissue. The bloodstream and inflammatory pathways be sure of that.
So on daily basis, I:
- Mouth tape to make sure deep, nasal sleep
- Monitor sleep with my Oura ring—and optimize weekly
- Preserve irritation low by means of oral care, clear food regimen, and motion
- Deal with my gums like my mind is determined by them (as a result of it does)
3. I Prepare for the Life I Need at 85
I don’t carry weights to “keep in form.” I prepare so I can:
- Ski and mountain bike at altitude with my grandkids
- Fall and get again up
- Keep unbiased, cellular, and clear-headed till my final days
My weekly rhythm:
- Carry 3x/week
- Stroll 10k+ steps/day
- Eat 30–40g of protein per meal
- Pilates 1x/week
Most individuals don’t understand: Falls are the main explanation for injury-related loss of life in older adults. Power is your longevity insurance coverage!
4. I Take Oral Well being Extra Severely Than Ever
That is essentially the most neglected a part of growing old—and the one I’ve spent my life attempting to assist individuals perceive.
Poor oral well being drives:
- Heart problems
- Alzheimer’s
- Low start weight
- Systemic irritation
My every day non-negotiables:
- Floss (within the final ten years, I’ve switched to floss with out Teflon and PFAS)
- Prebiotic toothpaste with nano-hydroxyapatite (Use code ATD15 to attempt Fygg)
- Tongue scraping—by no means ever mouthwash (even the “pure” sorts which include oral microbiome-disruptive important oils)
Getting old Properly Is a Alternative You Make Now
You don’t have to do every little thing. However you do want to start out.
You’re both:
âś… Constructing capability for energy, reminiscence, and independence
❌ Or setting your self up for a sluggish, painful decline
I’m not right here to reside perpetually. But when I’m round, I wish to make it good. That’s what I need for you, too.
– Dr. Mark Burhenne
P.S. Are you working in your healthspan or simply hoping for the perfect? Hit reply—I’d love to listen to the way you’re planning for 80+.
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