“Longevity” is the most sensational term in the wellness and health world – it doesn’t sound far-fetched. More and more people are looking for answers to how they can maximize their healthspan and improve their quality of life at the same time.
Longevity is currently redefining life goals and could provide answers to these questions – combining the latest technologies, scientific findings and proven lifestyle strategies.
How longevity is conquering the mainstream
Longevity comes from the Latin (from “longaevitas”) and means “longevity” or “long life”. The aim is not only to live longer, but above all to live and age healthier. This can be measured by the health span, i.e. the time in which we can live and age free from illness and limitations – ideally into old age.
This “philosophy of life”, which everyone interprets a little differently, has now developed into a worldwide health hype – although longevity is no longer a trend that will fade away. Rather, it is a concept of life that has now become established in society.
Longevity is also gaining increasing attention in the media: social media platforms such as Instagram and TikTok are full of tips and trends relating to healthy ageing, while YouTube documentaries, TV reports and books are shedding more and more light on the topic. Coverage is growing daily, reflecting the increasing interest in this approach to life.
It is noticeable that more and more industries are addressing the topic of longevity. Podcasts, hotels, doctors, naturopaths, coaches and retreats are embracing the concept and adapting their offerings accordingly. Some are even going so far as to rename themselves – health podcasts are becoming longevity podcasts, and traditional wellness hotels and retreats are increasingly positioning themselves as longevity centers. This development shows how strongly longevity as a term and concept is penetrating the mainstream and influencing various areas of life.
The origin of the longevity trend
While the term “longevity” has no specific geographical origin, its current meaning has been strongly influenced by scientific and technological movements, particularly from the USA.
Biohackers, scientists and technology start-ups are researching longevity measures and developing new technologies and measures to optimize the quality of life for decades to come.
Early impulses came from important personalities such as Leonard Hayflick, who discovered the so-called “Hayflick limit” in 1961: the limit of cell divisions (max. 50-70 times), which is considered a central mechanism of ageing. Aubrey de Grey, who caused a sensation in 2005 with his book Ending Aging, also plays a major role in modern longevity research. De Grey is a British biogerontologist who is known for viewing ageing as a fixable biological problem rather than an inevitable process. He believes that through scientific intervention, the biological damage caused by ageing can be reversed or slowed down.
Dave Asprey (founder of the Bulletproof diet) and Bryan Johnson (with his longevity project “Blueprint“) have further popularized the topic of longevity and show how modern technologies, biohacking and strict diets can help optimize biological age. Their approaches emphasize self-directed measures such as blood sugar control, intermittent fasting and the use of modern diagnostic tools.
David Sinclair, professor at Harvard Medical School and author of the book “The End of Ageing“, has also drawn worldwide attention to ageing research and the biological slowing down of the ageing process. With his research on the activation of sirtuins (proteins that promote cell protection) and substances such as resveratrol and NMN( nicotinamide mononucleotide), he has laid a scientific foundation that influences many of today’s longevity approaches.
The decisive factors for a long life
While our genes only determine around 20 % of our life expectancy, the remaining 80 % is determined by our epigenetics, i.e. factors such as diet, exercise, stress management and good sleep. This means that with a conscious lifestyle, we can actively contribute to slowing down the ageing process and extending our health span. Proactive “measures”, such as healthy lifestyle habits, can be taken or new technologies that can help maximize quality of life can be used. If these factors are optimized, the ageing process can be slowed down.
Longevity parameters: Which ones are measurable?
In order to scientifically measure longevity, there are various measurable biological markers that reflect the biological ageing process and the health span:
Biological age (epigenetic marker): The measurement of biological age by DNA methylation, such as with the Horvath Epigenetic Clock, is well established and recognized. This method is often performed via blood tests in which epigenetic changes to the DNA are analyzed to determine biological age in comparison to chronological age.
Telomere length: Blood tests analyze the length of DNA end caps, usually from white blood cells.
Inflammation markers: Blood tests measure levels of CRP or interleukin-6, which indicate chronic inflammation.
Oxidative stress: Urine or blood tests determine free radicals and oxidative damage (e.g. MDA).
Blood sugar and insulin: Blood samples measure fasting blood sugar and insulin response.
Mitochondrial function: Blood tests or muscle biopsies analyze ATP production.
Sirtuin activity: Blood or tissue samples measure enzyme activity that is relevant for cell repair.
NAD levels: Blood tests measure the concentration of NAD⁺, which is crucial for cell energy and DNA repair.
These markers enable personalized health strategies and indicate how well longevity measures are working in the body.
Milestones of longevity - from antiquity to the present day
The idea of prolonging life through a conscious lifestyle is by no means new. Even in ancient times, philosophers and healers were concerned with the question of how to grow old healthily.
Antiquity:
- Hippocrates (460-370 BC), the father of modern medicine, recognized that a healthy lifestyle is the key to preventing illness.
- In China, the Taoist approach to longevity (e.g. breathing techniques, diet and meditation) was essential for understanding health and well-being.
Middle Ages:
- The concept of longevity appeared sporadically in medical and theological texts, often in connection with the desire for a long life.
- However, concrete medical measures were lacking in the Middle Ages - the discussion about longevity remained rather philosophical or religious.
17th to 19th century: Beginning of systematic research
- 1623: Sir Francis Bacon described in his writings that man might be able to prolong life through scientific progress.
- 18th century: With the Enlightenment and the scientific revolution, longevity increasingly became a goal of medicine. Research into diseases and hygiene measures increased.
20th century: Prevention and anti-ageing become central themes
- 1928: Discovery of vitamins (vitamin C, D) and their role in health. This led to dietary supplements becoming popular as part of prevention.
- 1961: Leonard Hayflick discovered the Hayflick limit - the limit of cell division, which is regarded as the biological mechanism of ageing. This discovery laid the foundation for modern longevity research.
- 1970s: Prevention is emphasized more strongly in Western medicine. Health campaigns to combat chronic diseases such as cardiovascular disease focus on exercise and nutrition.
- 1980: Anti-ageing medicine establishes itself as a branch of longevity research. Research into hormone replacement therapies and dietary supplements begins.
2000s: Breakthrough through science and technology
- 2001: The decoding of the human genome enables new research into the genetic basis of ageing.
- 2007: Aubrey de Grey publishes his book "Ending Aging", in which he describes how ageing could not only be slowed down, but potentially stopped. He coined the term biological immortality as the goal of longevity research.
2010s: Longevity as a lifestyle and market trend
- 2013: Dave Asprey, founder of Bulletproof, brings biohacking into the public debate. His aim is to extend health and life expectancy through targeted lifestyle interventions.
- 2019: Bryan Johnson launches his longevity project "Blueprint", a combination of exercise, strict diet and medical tests, creating another pioneering model.
2020s: Longevity in the mainstream
- 2020: Longevity retreats such as the Lanserhof experience a boom and are increasingly aimed at a health-conscious audience
- 2022: Longevity is increasingly becoming a topic in the areas of prevention, nutrition, mental health and high-tech medicine. More and more medical studies are proving that simple lifestyle changes can influence biological age.
- 2023: Ingmar P. Brunken, the first German "thymonaut", publicizes thymus rejuvenation - a procedure for regenerating the thymus gland that strengthens the immune system and is intended to reduce biological age.
- 2025: The democratization of longevity technologies could be driven by wearables, AI-supported diagnostics and cost-effective medical innovations.
Longevity and preventive medicine – what’s the difference?
While preventive medicine primarily aims to detect diseases early in order to increase the success of treatment, longevity aims to slow down the biological processes of ageing, promote cell regeneration and maintain general performance throughout life.
Instead of replacing traditional prevention, Longevity complements modern medical approaches with new technologies such as epigenetic tests, AI-supported diagnoses and stem cell therapies. At the same time, proven measures such as a healthy diet, exercise and stress management remain essential components. In this sense, longevity concepts often work with doctors, researchers and preventive physicians to develop individually tailored health strategies.
At the same time, longevity is becoming increasingly commercialized, creating new market segments – from longevity retreats to personalized anti-aging therapies. This trend could motivate people to take a closer look at their health and see longevity as an investment in quality of life.
Excursus: Longevity diets and contradictory approaches
When researching various nutritional strategies that are supposed to have a positive effect on longevity, you also come across contradictory nutritional approaches, for example when it comes to the question of how much protein or what type of fats are optimal for a long and healthy life.
Two well-known examples that illustrate this contradiction are the high-fat Bulletproof diet and the Mediterranean diet.
1. the Bulletproof diet: fat as the main source of energy
– The Bulletproof diet is based on the idea that high-quality fats should be the body’s primary source of energy to keep blood sugar levels stable, boost metabolism and put the body into a state of ketosis.
– The protein intake is deliberately kept low in order to avoid overactivation of the mTOR signaling pathway, which is associated with cell aging and age-related diseases.
– The focus is on MCT oil, butter or ghee, a very low carbohydrate intake and moderate amounts of protein.
Contradiction:
In long-term longevity research, however, it is often emphasized that sufficient protein intake is particularly necessary in old age in order to prevent the age-related loss of muscle mass (sarcopenia). Not only the quantity, but also the type of protein plays a decisive role: high-quality proteins with a high content of essential amino acids, especially leucine, are important to effectively support muscle protein synthesis.
There are also concerns that a long-term high-fat diet, especially with excessive consumption of saturated fats, could have negative effects on cardiovascular health.
2 Mediterranean diet: plant-based nutrients and balanced proteins
– The Mediterranean diet is often considered one of the best diets for longevity. It combines high-quality vegetable fats (olive oil), antioxidants, fiber and moderate amounts of protein from fish, legumes or lean meat.
– This diet not only promotes heart health, but also supports muscle maintenance in old age thanks to the balanced protein and nutrient mix.
– Secondary plant substances, such as polyphenols in olive oil or red wine, also contribute to cell health and anti-inflammation.
Contradiction:
However, the moderate protein intake may not be sufficient for older people or athletes to optimally support muscle maintenance or growth. In addition, the availability and cost of fresh, unprocessed food can make it difficult to implement the Mediterranean diet in Western countries.
3. intermittent fasting as a bridge between the two concepts
– Intermittent fasting is recognized in both nutritional approaches as a key strategy to stimulate cell regeneration, reduce inflammation and regulate the mTOR signaling pathway.
– Fasting activates the mechanism of autophagy, in which damaged cells are broken down and recycled. This process can also contribute to the prevention of neurodegenerative diseases such as Alzheimer’s.
Instead of opting for an extreme diet, a mixture could be useful:
– On training days or for older people: Higher protein intake to support muscle maintenance, ideally from high-quality sources such as fish, legumes or lean meat.
– On fasting days or during periods of reduced physical activity: Moderate protein intake to limit mTOR and promote cell repair through autophagy.
In order to find the optimal longevity nutrition strategy, a holistic approach should be taken that takes into account individual needs, lifestyle and health conditions. It may be useful to consult a doctor or a nutritionist specializing in longevity in order to create a tailor-made overall concept on a scientific basis.
Outlook for the future: Is longevity evolving from a “mainstream trend” to a permanent life strategy?
By 2025, longevity will have become increasingly important and can now be integrated into everyday life in a similar way to wellness and prevention.
Technological drivers:
– Wearables and health trackers: Future wearables will not only measure steps or pulse, but also monitor biological markers such as inflammation or hormone levels. They could provide personalized recommendations to slow down the ageing process in a targeted manner.
– AI-supported prevention: Artificial intelligence can create individual health plans and detect diseases at an early stage.
– Genetic and epigenetic tests: These tests could become routine examinations and tailor longevity measures more precisely to individual needs.
Regenerative medicine:
Advances in stem cell therapy and thymus rejuvenation could soon become part of mainstream healthcare. Such therapies promise to replace damaged or ageing cells with younger, functioning cells.
Life expectancy at birth in Germany (in years)
Longevity in politics
Political support for longevity research is also growing. Looking at the USA, President Donald Trump also increasingly sees ageing as a preventable condition and is promoting therapies such as stem cell treatments, as well as the development of a preventative healthcare system that not only treats diseases, but also slows down ageing itself.
However, critics warn of possible injustices and risks if access remains restricted to the wealthy.
It is quite conceivable that politicians there could be interested in reducing healthcare costs in the long term through preventive measures and longevity research. After all, prevention is still more cost-effective than the treatment of chronic diseases such as diabetes or cardiovascular diseases. In the USA, longevity technologies could reduce Medicaid and Medicare expenditure in the long term by reducing the burden of disease and keeping the population healthier – an economic argument that could well fit in with the political strategy.
Longevity is also already on the radar of German politicians: The Rejuvenation Party (VJP), founded in 2023, wants to promote government investment in ageing research, regenerative medicine and personalized prevention in order to make longevity accessible not only to a wealthy elite, but to society as a whole.
Longevity personalities on the Internet
Numerous public figures, influencers and experts also share exciting insights, tips and scientific findings on the topic of longevity online.
Here are a few examples:
Bryan Johnson: As an entrepreneur and biohacker, Bryan Johnson invests considerable resources in life extension projects and shares his experiences and progress on his Instagram profile.
Kayla Barnes: She is an expert in brain health and “female longevity” and offers tips for optimizing mental and physical health on her Instagram channel and in her podcast “Brain Biohacking“. It is particularly important to her that women’s bodies are designed differently to men’s and therefore require individual optimization.
Anastasia Rastorguev: Known from German television, she deals intensively with topics relating to sugar-freeliving and healthy ageing and shares her findings with her community.
Nina Ruge: As a presenter and author, she deals with longevity issues and offers insights into current research and practical tips, particularly in the context of the menopause, in her podcast “staYOUNG“.
These individuals offer a variety of perspectives and advice on the subject of longevity and can serve as inspiration for those who want to delve deeper into this topic.
Implementing longevity in everyday life
If you want to age healthily and vigorously in the long term, you can achieve a lot with simple, scientifically sound strategies. Implementing longevity in everyday life means above all integrating a healthy diet, regular exercise, good sleep and effective stress management into your daily routine. These fundamental pillars of longevity form the basis for a long, healthy life. Longevity retreats or specialized health programs can be a valuable upgrade by providing additional medical testing, personalized nutrition plans or high-tech methods of health optimization. But the key factors for long-term longevity lie in everyday habits – and these are achievable for everyone:
1. nutrition and fasting
A balanced diet (e.g. avoiding sugar and processed foods) can slow down the ageing process, reduce inflammation and promote cell regeneration.
Intermittent fasting: Regulates blood sugar, reduces inflammation and activates cell repair processes.
Plant-rich diet: Vegetables, berries and healthy fats (e.g. from nuts and olive oil) provide essential nutrients.
Choose protein sources carefully: High-quality vegetable proteins or fish support muscle and cell health.
2. exercise and fitness: free and effective
Regular physical activity improves cardiovascular health, strengthens muscles and bones and promotes longevity.
Endurance training: Regular walking, running or cycling strengthens the heart and blood vessels.
Strength training: Maintains muscle mass, which decreases with age – important for mobility and metabolism.
Flexibility & balance: Yoga or mobility exercises prevent injuries.
3. sleep and recovery: regeneration for body and mind
Quality sleep (7-9 hours per night) is essential for the regeneration of the body, hormone balance and mental health.
Regular sleeping times promote natural hormone regulation.
Optimize the sleeping environment: Quiet, darkness and cool temperatures ensure restful nights.
Digital detox time: avoid screens for at least one hour before going to bed.
Light-dark rhythm: Daylight promotes alertness, darkness activates melatonin for better sleep. Avoid artificial light before going to bed.
4. stress management and mental health for a longer life
Chronic stress accelerates the ageing process and increases the risk of illness. Mental health is crucial for a long, fulfilling life. Meditation, hobbies or social connections can help to reduce stress and strengthen mental health.
Meditation and breathing exercises lower cortisol levels and promote resilience.
Nature time: Studies show that regular time spent in green spaces reduces stress hormones.
Maintain social contacts: A strong social environment is a decisive factor for longevity.
5. medical prevention and technology
Regular health checks, personalized medicine and new technologies (e.g. biomarker analyses) help to detect and prevent diseases at an early stage.
6. environment and toxins
Avoiding environmental toxins and promoting a healthy environment contribute to longevity.
This includes clean air and optimum water quality.
7. social connections and meaning in life
Close social relationships (e.g. existing friendships) and a sense of meaning and purpose in life are crucial for mental and physical health.
Conclusion: A new path to health
Longevity is not just a trend, but a versatile concept that marks a turning point in the wellness and health industry and beyond. With new technologies such as wearables, epigenetic tests and AI-supported prevention, longevity offers individual approaches to health optimization. Established companies are already responding by converting traditional wellness retreats into longevity centers. Politicians are also increasingly recognizing the importance of preventative measures to relieve the burden on healthcare systems in the long term. The coming years will show how profoundly this change will affect our everyday lives and healthcare systems – but longevity is currently well on the way to becoming the defining term for 2025.
Sources:
- Somu Yadav, Pawan Kumar Maurya. Correlation Between Telomere Length and Biomarkers of Oxidative Stress in Human Aging. Rejuvenation Res. 2022.
- Horvath S. et al. DNA methylation age of human tissues and cell types.Genome Biology. 2013.
- Mohammad Bagherniya et al. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev. 2018.
- Holger Bierhoff. Genetics, epigenetics and environmental factors of life expectancy – What role does nature-versus-nurture play in ageing? Federal Health Gazette Health Research Health Protection. 2024.
- Prof. Dr. med. Bernd Kleine-Gunk. Less is more: fasting and longevity. Natural medicine! 2024.
- How to end ageing with Aubrey de Grey. Article.
- Picture: Ian Allen.
Table of contents
