How To Boost Longevity In Your 20s, 30s, 40s & Beyond, From An MD

For our 2022 Wellness Trends, we predicted the democratization of longevity, with new and improved at-home resources to assess your progress on the road to better health span. Essentially, it's never been easier to track your longevity in real time. 

And to optimize your longevity "performance," so to speak, it only makes sense to consult performance-based doctor Myles Spar, M.D., an expert in personalized health care, advanced testing, and integrative medicine. "Be the CEO of your health," he says on this episode of the mindbodygreen podcast. "Really figure out what you should be doing to achieve your goals, and let health be the most important tool you have." 

"The most important thing to be doing in your 20s is to stay physically active," says Spar. Twentysomethings may be more resilient in terms of a less than stellar diet and sleep schedule, which is why making movement a priority is key. It doesn't matter which type of movement you choose—we always say that the best exercise is the one that you'll stick to—just make sure you're incorporating some kind of regular activity into your routine. And if you need a little at-home workout inspo, be sure to check out our growing mbg moves library. 

According to Spar, your 30s are where you should get specific with your health goals. "Really start to look at what is going on health-wise that could interfere with achieving your goals," he says. "Do you want to be a better spouse, a better partner, a better child? Do you want to be a better athlete? Do you want to excel in sports? Do you want to be as mentally sharp as possible?" 

Once you hit your 40s, Spar suggests taking stock of your potential risks. "What are some things that could be coming down the road?" he poses. "[It's about] really getting those genetic tests done." Now, your genes are not your destiny, but they can help you determine what specific biomarkers you'll want to focus on. 

"In your 50s, that's when you're really implementing some of those prevention techniques," says Spar, noting that the bulk of his patients seeking performance-based medicine fall into this age group. To stay proactive, he also recommends snagging a wearable health tracking device, if you can. That way, you can assess everything from your sleep to your stress to your blood sugar levels and make precise, personalized tweaks.