If you’d told me 10 years ago that we’d be chatting over flat whites about biological age and mitochondrial function, I might have rolled my eyes. Ageing, I thought, was something that just… happened. A slow creep of creaky joints, wispy greys, and the creeping suspicion that you no longer know who any of the Radio 1 DJs are.
But it turns out, the science of ageing has moved on. Rapidly. No longer seen as something passive — a wrinkle here, a hip twinge there — ageing is now being framed as something we can manage. According to the latest research, it’s not just about how long we live, but how well we live for as long as possible. The goal? A longer health span, not just lifespan, where we’re thriving, not simply surviving.
“Chronological age is fixed, but biological age can vary significantly,” explains Dr Stavroula Nikitopoulou, a functional medicine specialist. “We assess people not just by how many birthdays they’ve had, but by how well their bodies are functioning. That’s where the magic happens.”
The biology of ageing (and why it’s not all doom and gloom)
Thanks to science (and a smidge of Silicon Valley optimism), ageing is increasingly being seen as a condition we can influence. Research is beginning to show that our genetic code can predict how likely we are to develop age-related illnesses like Alzheimer’s and heart disease. Telomere length, mitochondrial health and gene expression are suddenly dinner party conversation, helping paint a clearer picture of where we’re headed and what we can do to shift the trajectory.
Of course, none of this is meant to alarm. Quite the opposite.
“We don’t use genetic tests to define someone’s destiny,” says Dr Nikitopoulou. “Instead, we use them to personalise care – to understand how your body works and what it needs to function at its best.”
The idea is empowerment, not panic. Our genes might load the gun, as the saying goes, but it’s our lifestyle that pulls the trigger.
Professor Edward Meinert, a leading expert in digital health and clinical AI at Newcastle University, agrees: “We’re seeing a real shift in how people think about ageing. With access to personal health data (from wearables to genetic tests) people are becoming more engaged in their own wellbeing. It’s not about vanity. It’s about autonomy.”
Know your inner workings
So, what does this actually mean in real terms? In functional medicine, a systems-based approach is taken to assess everything from inflammation to gut health. Low-grade, chronic inflammation, often referred to as “inflammageing”, is a major culprit, underpinning conditions like cardiovascular disease, joint stiffness and cognitive decline. Reducing it can have a powerful ripple effect throughout the body. That means prioritising things like sleep, a colourful plant-rich diet, gentle movement and ditching the ultra-processed beige buffet.
The gut, too, plays a far bigger role than just digestion. It’s home to trillions of microbes that influence everything from immunity to mood. A compromised gut can contribute to nutrient deficiencies, increased inflammation, and even brain fog.
“We look closely at microbiome balance,” says Dr Nikitopoulou. “Poor gut health can accelerate the ageing process in surprisingly sneaky ways.”
Supporting our gut can be as simple as eating more fibre, adding fermented foods like sauerkraut or kefir, and staying hydrated.
Detoxification is another unsung hero. Not in a green-juice-and-salt-bath way, but in the biological sense. As we age, the body’s natural detox systems — liver, kidneys, lymphatic system — can slow down, which can leave us feeling sluggish, inflamed, and more vulnerable to hormonal imbalance.
“Supporting detox isn’t about extremes,” says Dr Nikitopoulou. “It’s about keeping things moving: sweating regularly, eating your cruciferous veg, and making sure you’re getting enough B vitamins and magnesium.” Basically, more broccoli. Fewer martinis.
Muscle mass also gets a surprising amount of airtime. Sarcopenia (or age-related muscle loss) isn’t just about looking toned in a swimsuit. It’s directly linked to metabolism, insulin sensitivity, and how well we recover from illness or injury. Building and maintaining muscle is now seen as a critical part of ageing well, not just a fitness goal.
Why lifestyle still reigns supreme
Despite all this high-tech testing, there’s one area where experts are crystal clear: our daily habits matter more than anything. In fact, they may matter more than our genetics. Dr Nikitopoulou puts it simply: “Your genes are the blueprint. But it’s your lifestyle that decides how those genes are expressed.”
In other words? We’re not powerless. Every walk we take, every early night we get, every vegetable we eat — it all counts.
Let’s start with stress. Chronic stress doesn’t just make us feel frayed; it raises cortisol levels, disrupts sleep, shortens telomeres (the protective caps on our DNA) and hampers immune function. Over time, it chips away at resilience. This is where meditation, boundaries and time in nature aren’t luxuries, they’re longevity tools.
Then there’s blood sugar. Spikes in glucose caused by sugary snacks, refined carbs, or endless grazing trigger inflammation and oxidative stress. According to Dr Nikitopoulou, balanced meals, regular movement (even a 10-minute walk post-lunch), and fewer ultra-processed foods can make a huge difference.
Muscle, as we’ve touched on, is another pillar. “Sedentary lifestyles are one of the strongest predictors of accelerated ageing,” she says. Two to three strength sessions a week is enough to maintain muscle and protect against frailty.
And of course, there’s sleep. Often the first thing we sacrifice and the last thing we protect, yet essential to pretty much every system in the body. Poor sleep raises inflammation, increases cravings, and fast-tracks everything from brain fog to burnout.
Even our mindset plays a role. One study found that having a positive outlook on ageing can reduce our risk of dementia by 30%.
Where tech fits in (and where it doesn’t)
While a good old-fashioned home-cooked meal still reigns supreme, digital tools are making it easier to stay on track. Professor Meinert believes wearables and personalised health platforms have potential, if used properly.
“They allow us to track behaviours, monitor patterns, and create feedback loops that reinforce healthier habits,” he says. “But the challenge is long-term engagement. Most people use them in short bursts — when motivation is high — but struggle to sustain it.”
And while it’s tempting to treat every health stat like gospel, interpretation is key. A report on our mitochondrial function might sound thrilling (if slightly terrifying), but without proper context, it can do more harm than good.
“These tools need to be part of a bigger conversation,” adds Professor Meinert. “Ideally with a trained professional who can help you navigate the results.”
Still, the message is clear: knowledge is power. And the more we understand about our biology, the more empowered we are to make choices that support it.
The good news? None of this requires perfection. We don’t need to live on sprouted lentils and magnesium baths. Nor do we need to track every biomarker or buy every supplement. What matters is consistency and choosing, most of the time, the things that help us to feel our best.
So maybe the science of ageing doesn’t look like time travel or miracle pills. Maybe it looks like eating more greens, lifting weights, sleeping well, keeping your gut happy, and laughing with friends. Maybe it’s less about “anti-ageing” and more about ageing on your own terms with vitality and joy.
After all, the future isn’t just about living longer. It’s about feeling good while we’re at it.
