After I was youthful, longevity meant including years.
At this time, it means including life to these years.
This month, I turned 66. And as an alternative of slowing down, I’m doubling down—on my well being, my vitality, and my power.
My spouse and I nonetheless ski. We mountain bike. We chase our grandkids round the home. I’m not making an attempt to outlive into my 90s—I need to thrive as soon as I’m there.
As a result of I’ve seen the opposite aspect. 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 getting older. That’s sluggish dying.
My purpose? 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 evaluations 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 % increased 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 while you deal with gums.
Intensive scaling + azithromycin minimize CRP and TNF‑α for six months in folks with metabolic syndrome. (Frontiers) - Being pregnant outcomes depend upon 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 % increased dementia incidence in ladies by 80. (Well being) Airway form, tongue posture, and oral irritation all affect OSA danger. - Poor oral hygiene pairs with increased all‑trigger mortality.
Entrance‑line cohort knowledge: edentulous adults present the steepest survival drop. (Frontiers) - Fashionable 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 residing longer—it means staying wholesome till the very finish.
As an alternative of an extended, sluggish decline into illness and incapacity, the purpose is to compress illness into the shortest doable window earlier than dying. Think about a graph of well being over time: somewhat than a gradual slope downward, the best 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 residing longer if you happen to’re not residing properly?
Most individuals age like this: A sluggish, regular decline in muscle, vitality, and mind energy. Extra prescriptions, extra falls, much less autonomy.
However it doesn’t should go that manner.
While you sq. the life curve, you keep sharp and cell till the very finish. You don’t simply lengthen lifespan—you lengthen healthspan.
The mind modifications that result in Alzheimer’s at 75? They begin at 40.
The power you’ll must get off the ground at 85? You’re constructing—or shedding—that as we speak.
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 Ageing Clock
In case your mitochondria break down, so does your mind, your coronary heart, your gums—every part.
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 plan. Backed by sturdy human knowledge. Helps mitochondrial perform and lowers irritation. This is the one I take.
- CoQ10: Essential for mobile vitality and brain-heart well being, particularly if you happen to’re on statins. This is the one I take.
- Magnesium: For vitality, 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 certain that of that.
So every single day, I:
- Mouth tape to make sure deep, nasal sleep
- Observe sleep with my Oura ring—and optimize weekly
- Preserve irritation low by means of oral care, clear food plan, and motion
- Deal with my gums like my mind is dependent upon them (as a result of it does)
3. I Prepare for the Life I Need at 85
I don’t elevate 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, cell, and clear-headed till my final days
My weekly rhythm:
- Raise 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 reason for injury-related dying in older adults. Energy is your longevity insurance coverage!
4. I Take Oral Well being Extra Critically Than Ever
That is probably the most missed a part of getting older—and the one I’ve spent my life making an attempt to assist folks 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 comprise oral microbiome-disruptive important oils)
Ageing Effectively Is a Alternative You Make Now
You don’t must do every part. However you do want to begin.
You’re both:
âś… Constructing capability for power, reminiscence, and independence
❌ Or setting your self up for a sluggish, painful decline
I’m not right here to reside eternally. But when I’m round, I need to make it good. That’s what I would like for you, too.
– Dr. Mark Burhenne
P.S. Are you working in your healthspan or simply hoping for the very best? Hit reply—I’d love to listen to the way you’re planning for 80+.
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