10 Things I Wish People Knew About Ageing Well
The habits and routines that make the biggest difference - and what to focus on now.
Let me be clear - ageing isn’t a problem to be solved!
But if you care about energy, mood, skin, focus, and how you feel in your body as time passes (I think this is all of us?), it’s worth thinking ahead.
Many of us start to notice subtle shifts as we move through adulthood. Lighter sleep. Slower recovery. More sensitivity to stress. Late nights hit harder…!!
When you dive into the research, it becomes clear. Ageing well is about supporting the systems that keep us resilient, and it's never too late to start.
Even if you're already noticing signs of decline - making small, consistent changes now can help to slow the process and boost your vitality for years to come
This is not about perfection…it’s about understanding what really matters, and starting where you are!
If you want to future-proof your body and brain, this is for you.
BTW, if you enjoy this post you may also like my recent posts on the menstrual cycle, supplements for hormone health and reducing inflammation.
Let’s go!
Ageing well starts younger than you think
Your habits in your 20s and 30s lay the foundation, but it's never too late to support your future self.
What to do -
Start strength training if you haven’t already! If you can, get a few sessions with a personal trainer who can educate you on correct form and hold you accountable to developing this new habit. In-person classes also work well (use this link for 20 free Classpass credits btw). Then, going forwards, you could buy some weights and use an app or free Youtube videos to help you train at home. I personally go to some bootcamp classes and do some home weight circuits while watching some vlogs on Youtube. Habit stacking à la James Clear!
Eat sufficient protein and spread intake throughout the day to maximise uptake by the body.
Prioritise sleep quality as it impacts everything from skin to metabolism.
Support your body with antioxidants from food (berries, olive oil, leafy greens)
Get blood tests every couple of years, including thyroid, iron, vitamin D and B12.
Reduce alcohol - your liver, sleep, skin and hormones will thank you!
Your muscle mass is your retirement fund…!
After 30, we can lose 3–8% of muscle mass per decade - but only if we don’t actively work to maintain it. Strength training, eating adequate protein, sleeping well, and keeping an eye on chronic stress can not only preserve muscle mass but, in many cases, build more. This is one area of ageing where you have real influence!
What to do -
Lift weights 2–4x per week (bodyweight is a great place to start!)
Eat high-quality protein at every meal (e.g. eggs, fish, lentils, tofu)
Avoid prolonged low-calorie diets (a big one for us 90s babies to remember…!) as they can lead to muscle loss
Prioritise sleep and recovery to build and maintain gainzz
Walk daily
Consider creatine - btw this link gives you money off my favourite place to buy supplements.
Blood sugar stability matters
Unstable blood sugar can cause energy crashes, brain fog, cravings, hormonal disruption and long-term inflammation. Over time, it raises the risk of insulin resistance and chronic disease.
What to do -