🦷 You’re not getting older—you’re upgrading (should you do that)

After I was youthful, longevity meant including years.

Immediately, it means including life to these years.

This month, I turned 66. And as a substitute of slowing down, I’m doubling down—on my well being, my power, and my power.

My spouse and I nonetheless ski. We mountain bike. We chase our grandkids round the home. I’m not making an attempt to outlive into my 90s—I need to thrive as soon as I’m there.

As a result of I’ve seen the opposite facet. Each my mother and father had Alzheimer’s. My in-laws lived into their 90s, however they have been frail, dependent, and barely capable of transfer. That’s not getting older. That’s gradual dying.

My purpose? To sq. the life curve. To really feel more healthy in my 60s than I did in my 30s.

Longevity Science in 9 Fast Hits

1. Coronary heart threat jumps when gums bleed.
   41 systematic opinions discover periodontitis raises heart problems threat 19‑36 % relying on severity. (BioMed Central)
2. Tooth loss shaves off wholesome mind years.
   2024 meta‑evaluation ties poor periodontal well being to a 34 % greater probability of cognitive impairment. (SpringerLink)
3. Extra enamel = extra life.
   Adults maintaining ≥20 enamel at 70 get pleasure from longer incapacity‑free life expectancy than these with ≤19. (The Lancet)
4. Irritation drops whenever you deal with gums.
   Intensive scaling + azithromycin minimize CRP and TNF‑α for six months in folks with metabolic syndrome. (Frontiers)
5. Being pregnant outcomes rely on maternal plaque management.
   Periodontitis raises pre‑eclampsia threat 2.17× and low‑beginning‑weight threat 1.65×. (Fetal Drugs Basis)
6. Blood‑strain assist begins in your tongue.
   Nitrate‑lowering oral micro organism restore nitric oxide when NOS declines with age, supporting vascular well being. (Frontiers)
7. Sleep apnea hits cognition—particularly in girls.
   Ten‑yr cohort of 18,815 adults hyperlinks obstructive sleep apnea to a 4.7 % greater dementia incidence in girls by 80. (Well being) Airway form, tongue posture, and oral irritation all affect OSA threat.
8. Poor oral hygiene pairs with greater all‑trigger mortality.
   Entrance‑line cohort knowledge: edentulous adults present the steepest survival drop. (Frontiers)
9. Standard press is catching up.
   Even Enterprise Insider now headlines the oral microbiome as a long life instrument. (Enterprise Insider)

What Does It Imply to Sq. the Life Curve?

“Squaring the curve” doesn’t simply imply residing longer—it means staying wholesome till the very finish.

As an alternative of an extended, gradual decline into illness and incapacity, the purpose is to compress illness into the shortest attainable window earlier than demise. Think about a graph of well being over time: somewhat than a gradual slope downward, the perfect curve stays flat—excessive perform, prime quality of life—then drops off sharply on the finish. It’s not about including years to your life, however life to your years.

As a result of what’s the purpose of residing longer should you’re not residing nicely?

Most individuals age like this: A gradual, regular decline in muscle, power, and mind energy. Extra prescriptions, extra falls, much less autonomy.

But it surely doesn’t need to go that method.

Whenever you sq. the life curve, you keep sharp and cell till the very finish. You don’t simply prolong lifespan—you prolong healthspan.

The mind adjustments that result in Alzheimer’s at 75? They begin at 40.

The power you’ll must get off the ground at 85? You’re constructing—or dropping—that as we speak.

Right here’s what I’m doing now to remain within the “sq..”

1. I Prioritize My Mitochondria—As a result of They Are the Ageing Clock

In case your mitochondria break down, so does your mind, your coronary heart, your gums—all the pieces.

Right here’s my present protocol:

• C15:0 (pentadecanoic acid): An odd-chain saturated fats you’re in all probability not getting out of your weight loss program. Backed by robust human knowledge. Helps mitochondrial perform and lowers irritation. This is the one I take.
• CoQ10: Essential for mobile power and brain-heart well being, particularly should you’re on statins. This is the one I take.
• Magnesium: For power, mind perform, and deep sleep. This is the one I take.

2. I Shield My Mind—Beginning With My Mouth

Each of my mother and father had Alzheimer’s. I’ve spent 40+ years connecting the dots between oral well being and mind well being.

Your gums are mind tissue. The bloodstream and inflammatory pathways ensure of that.

So on daily basis, I:

• Mouth tape to make sure deep, nasal sleep
• Monitor sleep with my Oura ring—and optimize weekly
• Hold irritation low by oral care, clear weight loss program, and motion
• Deal with my gums like my mind will depend on them (as a result of it does)

3. I Practice for the Life I Need at 85

I don’t carry weights to “keep in form.” I prepare so I can:

• Ski and mountain bike at altitude with my grandkids
• Fall and get again up
• Keep impartial, cell, and clear-headed till my final days

My weekly rhythm:

• Carry 3x/week
• Stroll 10k+ steps/day
• Eat 30–40g of protein per meal
• Pilates 1x/week

Most individuals don’t notice: Falls are the main explanation for injury-related demise in older adults. Energy is your longevity insurance coverage!

4. I Take Oral Well being Extra Critically Than Ever

That is essentially the most ignored a part of getting older—and the one I’ve spent my life making an attempt to assist folks perceive.

Poor oral well being drives:

• Heart problems
• Alzheimer’s
• Low beginning weight
• Systemic irritation

My every day non-negotiables:

• Floss (within the final ten years, I’ve switched to floss with out Teflon and PFAS)
• Prebiotic toothpaste with nano-hydroxyapatite (Use code ATD15 to attempt Fygg)
• Tongue scraping—by no means ever mouthwash (even the “pure” sorts which comprise oral microbiome-disruptive important oils)

Ageing Nicely Is a Alternative You Make Now

You don’t must do all the pieces. However you do want to start out.

You’re both:

✅ Constructing capability for power, reminiscence, and independence
❌ Or setting your self up for a gradual, painful decline

I’m not right here to stay endlessly. But when I’m round, I need to make it good. That’s what I would like for you, too.

– Dr. Mark Burhenne

P.S. Are you working in your healthspan or simply hoping for the most effective? Hit reply—I’d love to listen to the way you’re planning for 80+.

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