After I was youthful, longevity meant including years.
At the moment, it means including life to these years.
This month, I turned 66. And as an alternative 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 attempting 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 sluggish 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
- Coronary heart threat jumps when gums bleed.
41 systematic critiques discover periodontitis raises heart problems threat 19‑36 % relying on severity. (BioMed Central) - Tooth loss shaves off wholesome mind years.
2024 meta‑evaluation ties poor periodontal well being to a 34 % larger likelihood of cognitive impairment. (SpringerLink) - Extra tooth = extra life.
Adults holding ≥20 tooth at 70 take pleasure in longer incapacity‑free life expectancy than these with ≤19. (The Lancet) - Irritation drops while you deal with gums.
Intensive scaling + azithromycin minimize CRP and TNF‑α for six months in individuals with metabolic syndrome. (Frontiers) - Being pregnant outcomes depend upon maternal plaque management.
Periodontitis raises pre‑eclampsia threat 2.17× and low‑delivery‑weight threat 1.65×. (Fetal Drugs Basis) - Blood‑stress assist begins in your tongue.
Nitrate‑decreasing oral micro organism restore nitric oxide when NOS declines with age, supporting vascular well being. (Frontiers) - Sleep apnea hits cognition—particularly in ladies.
Ten‑yr cohort of 18,815 adults hyperlinks obstructive sleep apnea to a 4.7 % larger dementia incidence in ladies by 80. (Well being) Airway form, tongue posture, and oral irritation all affect OSA threat. - Poor oral hygiene pairs with larger all‑trigger mortality.
Entrance‑line cohort knowledge: edentulous adults present the steepest survival drop. (Frontiers) - Standard press is catching up.
Even Enterprise Insider now headlines the oral microbiome as a long life software. (Enterprise Insider)
What Does It Imply to Sq. the Life Curve?
“Squaring the curve” doesn’t simply imply dwelling longer—it means staying wholesome till the very finish.
As an alternative of an extended, sluggish decline into illness and incapacity, the purpose is to compress illness into the shortest potential window earlier than dying. Think about a graph of well being over time: reasonably than a gradual slope downward, the best curve stays flat—excessive operate, top 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 dwelling longer when you’re not dwelling properly?
Most individuals age like this: A sluggish, regular decline in muscle, power, and mind energy. Extra prescriptions, extra falls, much less autonomy.
However it doesn’t need to go that means.
Once you sq. the life curve, you keep sharp and cell till the very finish. You don’t simply lengthen lifespan—you lengthen healthspan.
The mind modifications that result in Alzheimer’s at 75? They begin at 40.
The power you’ll have to get off the ground at 85? You’re constructing—or shedding—that right this moment.
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 Getting old Clock
In case your mitochondria break down, so does your mind, your coronary heart, your gums—the whole lot.
Right here’s my present protocol:
- C15:0 (pentadecanoic acid): An odd-chain saturated fats you’re most likely not getting out of your food regimen. Backed by sturdy human knowledge. Helps mitochondrial operate and lowers irritation. This is the one I take.
- CoQ10: Essential for mobile power and brain-heart well being, particularly when you’re on statins. This is the one I take.
- Magnesium: For power, mind operate, and deep sleep. This is the one I take.
2. I Defend 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 be sure that of that.
So on daily basis, I:
- Mouth tape to make sure deep, nasal sleep
- Observe sleep with my Oura ring—and optimize weekly
- Preserve irritation low by oral care, clear food regimen, and motion
- Deal with my gums like my mind relies on them (as a result of it does)
3. I Prepare for the Life I Need at 85
I don’t carry weights to “keep in form.” I practice 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 reason behind injury-related dying in older adults. Energy is your longevity insurance coverage!
4. I Take Oral Well being Extra Significantly Than Ever
That is essentially the most missed a part of getting older—and the one I’ve spent my life attempting to assist individuals perceive.
Poor oral well being drives:
- Heart problems
- Alzheimer’s
- Low delivery 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 strive Fygg)
- Tongue scraping—by no means ever mouthwash (even the “pure” sorts which include oral microbiome-disruptive important oils)
Getting old Nicely Is a Alternative You Make Now
You don’t have to do the whole lot. However you do want to start out.
You’re both:
✅ Constructing capability for power, reminiscence, and independence
❌ Or setting your self up for a sluggish, painful decline
I’m not right here to reside perpetually. 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 perfect? Hit reply—I’d love to listen to the way you’re planning for 80+.
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