Sacred Six: 6 Ways I'm Going to Live Longer

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My Longevity Assessment with Dr Adam Brown

I am recording this one from the Regent Phu Quoc in Vietnam, looking out at the water, which feels like exactly the right place to think about living well for longer. Before this trip I did a comprehensive Longevity Assessment at the Longevity Medicine Institute in Double Bay with GP and longevity specialist Dr Adam Brown. I walked out with life-changing knowledge about how fitness, diet and mindset shape how long, and how well, we live. I also let go of a few limiting beliefs I had carried about myself since childhood.

None of what follows is radical. The six things below are small, evidence-based changes anyone can start this week. Here is my Sacred Six on living longer.

Exercise, Protein and Bone Health

Dr Adam's first lesson was to stop doing the same workout on repeat. Longevity asks for range. Strength to protect muscle and bone, cardio to look after the heart, and endurance to keep the whole engine running. Spreading your training across all three is what builds long-term resilience and helps guard against preventable disease. For me that has meant adding weights and swimming to the running I already love.

The single nutritional shift I have leaned into hardest is protein. As we age we lose muscle, and muscle is one of the strongest predictors of how well we move and stay independent later in life. Building meals around protein helps preserve and grow that muscle mass, which is why it sits so high on the longevity list.

Bone density quietly declines with age, especially for women, and calcium is the foundation that keeps our bones strong. Dr Adam encouraged me to be far more deliberate about getting enough of it, rather than assuming I already was. It is a small, unglamorous habit that pays off decades down the track.

Supplements, Mindset and Daily Habits

Vitamin D works hand in hand with calcium, helping the body actually absorb and use it, and supporting bone and muscle health more broadly. So many of us are quietly low in it. A daily vitamin D supplement was one of the simplest, most practical takeaways from my assessment.

Possibly the most unexpected part of my assessment had nothing to do with food or fitness. Working through my mindset, I confronted some limiting beliefs I had held since I was a child. Longevity is not only physical. The stories we tell ourselves shape the choices we make every single day, and changing those stories changes the habits that follow.

The thread running through all of this is that none of it requires an overhaul. Diversify your movement. Add the protein. Take the calcium and vitamin D. Soften the old beliefs. These are small, accessible steps, and it is the consistency that turns them into a powerful foundation for lasting health. The goal is to turn insight into everyday habit.

A Note on Health and Medical Advice

Disclaimer: the information shared in this episode is my personal interpretation of insights from Dr Adam Brown, based on recent studies and advice I find beneficial for my own journey. I am not a medical professional, and this content is not intended as a substitute for professional medical advice. Always consult your healthcare provider for recommendations tailored to your personal health needs.

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Hosted by Sigourney Cantelo.