⭑ The gap between longer living and living well ✔ And what to do about it

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Hello,

I trust you are well and active.

I'm breaking the mould today with a one-topic newsletter, and the topic is healthspan. I mention it in every newsletter, but let's be clear. Healthspan is how long we live in good health, as compared to how long we live (lifespan).

A new report was a shocker. The gap between healthspan and lifespan is widening, not shrinking. This is why I decided to go all out on healthspan today.

Let me make this personal, not to brag but to illustrate how paying attention to your healthspan gives you choices. And by the way, I lucked out by being diagnosed with Type 2 diabetes when I was 50. That was a wake-up call without which I may not have started my journey to better health and a longer healthspan.

For me, at 77 this year, healthspan means this: this morning I ran 7km, I'm still a useful linesman for my daughter's soccer club, and next month I'm playing a key role with an Australian company selling their AI energy control system to the 2nd largest company in Malaysia, potentially reducing grid demand by 15 TeraWatt Hours for the entire country.

That's not how everyone wants to spend their time at our age. A top healthspan allows you to make your own choices to suit your own needs and desires. Poor health restricts you.

Helping you maintaining your choices is why I enjoy writing this newsletter.
​

Your podcast of this newsletter is here (20 min).

//

01 Living Longer - With Extra Years of Disability

You know the cheerful headlines: “Humans are living longer than ever!”

A new study from JAMA Network Open reveals that while we're living longer globally, many of those extra years aren't necessarily healthy ones. What it revealed shocked me.

On average, people spend about 9.6 years dealing with illness or disability. In the U.S., it's even more pronounced, with people experiencing around 12.4 years of poor health—the highest among 183 countries studied.

We’re gaining extra years of life—and losing years of health.

Lifespans have grown by 6.5 years since 2000, we’re now spending 12.4 years in the U.S. (and 9.6 years globally) managing chronic diseases like heart failure, diabetes, and arthritis. For women, it’s even worse—they face 2.6 more years of disability than men.

Those numbers astonished me.

I'm going to cut through the noise to understand why this gap exists—and giving you the tools to close it. Let’s firstly dismantle three pervasive myths about aging and health:

// Myth 1: “Extra Years Automatically Mean Healthier Years”

Reality Check:
​Modern medicine excels at keeping us alive but often fails to address the root causes of age-related decline. The JAMA study reveals that 80% of the healthspan-lifespan gap comes from preventable conditions like heart disease and diabetes. Women are particularly vulnerable to “invisible” ailments like autoimmune disorders and osteoporosis due to hormonal shifts post-menopause.

Why It Matters:
​Chronic inflammation, muscle loss (sarcopenia), and metabolic dysfunction start silently in your 40s and 50s. By the time you notice symptoms—stiff joints, rising blood sugar, or fatigue—the damage has already been brewing for years.

As I mentioned, luckily my attention to annual checkups positively identified the onset of Type 2 diabetes, and shook me up enough to start exercising and looking after myself better.

What I'm trying to say here is that tablets won’t solve the problems. They'll ease some and give you room to move, but it is by taking a series of small steps that you can move yourself to a better place on the healthspan scale. My first step was to join a gym, which did not appeal to me at the time but I made myself walk in the door and ask.

// Myth 2: “Genetics Determine Your Health Destiny”

Reality Check:
​While genetics do play a role in longevity, research consistently supports the idea that lifestyle factors have a far greater impact on healthspan—the number of years you live free of chronic disease.

Studies have shown that modifiable behaviors like diet, exercise, and daily habits can dramatically influence aging outcomes.A meta-analysis of aging determinants supports the claim that lifestyle contributes to approximately 80% of longevity, with diet, physical activity, and social engagement ranking as the most influential factors. For example:

• Muscle mass (not BMI) predicts longevity better than most genetic tests. After 50, you lose 1-2% of muscle yearly—but strength training can reverse this. You can choose to rebuild or reduce the loss of muscle mass.
• Olive oil reduces heart disease risk as effectively as statins in some studies, thanks to its anti-inflammatory polyphenols. Eating olive oil is a choice, not guided by genes.
• 10-minute post-meal walks lower blood sugar spikes more effectively than many diabetes medications. This is a lifestyle choice.

The Takeaway:
​ Your daily habits—not just your DNA—dictate whether you’ll spend your 70s hiking or hobbled.

// Myth 3: “Healthy Aging Requires Extreme Measures”

Reality Check:
​You don’t need marathon training, cross-fit or kale smoothies to outpace the healthspan gap. Small, science-backed tweaks yield outsized results:

1. The 5-Minute Muscle Rescue

Problem: Muscle loss accelerates frailty and falls after 50.
Fix: Do task-based strength training:

• Lift laundry baskets (bend knees, engage core) 10x twice daily.
• Swap your desk chair for a stability ball to engage core muscles.
• Science Says: A 2023 Journal of Gerontology study found 10-minute “exercise snacks” improve muscle strength effectively.

2. Eat Like a Mediterranean (Without Moving to Italy)

Problem: Processed foods fuel chronic inflammation.
Fix: Try the “Add, Don’t Subtract” method:

• Add 1 tbsp olive oil to meals (reduces heart disease risk by 15%).
• Add 1 handful of walnuts daily (omega-3s fight brain aging).
• Pro Tip: Spice your coffee with medicinal cinnamon—it mimics insulin’s blood sugar-lowering effects.

3. Hack Your Sleep Like a Shift Worker

Problem: Poor sleep accelerates cognitive decline.
Fix: The “90-60-30 Rule”:

• 90 mins before bed: No screens (blue light disrupts melatonin).
• 60 mins before bed: Sip herbal tea (try chamomile or tart cherry for natural melatonin). Alternative, warm milk might help due to its natural melatonin and tryptophan content.
• 30 mins before bed: Do a “brain dump” journaling session to quiet mental chatter. Alternative: Use the Apple Breathe app, or my favourite the Breathing Zone app for 5 to 10 minutes.

// The Secret Weapon No One Uses

Action Step: Become a “Prevention Detective” at Doctor Visits
​Most medical checkups focus on treating existing problems, not preventing future ones.

Take control of your health by asking the right questions and requesting proactive tests that can detect risks early. Here’s how to optimise your next doctor’s visit.

Ask for these tests:

• DEXA scan (bone density): Critical for women, as 50% over 50 have osteopenia. Early detection allows for lifestyle changes or interventions before fractures become a concern.
• Fasting insulin blood test beforehand (not just glucose): Predicts diabetes risk 10 years before blood sugar rises. Elevated insulin levels can predict diabetes risk up to a decade before blood sugar rises, giving you the chance to make diet and lifestyle changes before irreversible damage occurs.
• Medication audit: Many common prescriptions have hidden side effects that accelerate aging. For example, proton pump inhibitors (PPIs) for acid reflux have been linked to muscle loss, bone fractures, and vitamin deficiencies. A simple medication audit with your doctor can help you eliminate or adjust drugs that may be harming your long-term health.

// The Bottom Line

The healthspan gap isn’t inevitable—it’s a byproduct of outdated medical priorities and societal myths. Your 70s could look like your 50s if you:

1. Lift heavy objects (laundry counts!). Stand on one leg while brushing your teeth.
2. Add anti-inflammatory foods (no diet overhaul needed).
3. Treat sleep like a medical appointment (non-negotiable).

⇒ Start today: Pick one tip above and practice it for 7 days. Progress beats perfection. The choice is yours.​​​​​​​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@ .com

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