🦷 You’re not growing older—you’re upgrading (when you do that)

After I was youthful, longevity meant including years.

As we speak, 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 vitality, 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 had been frail, dependent, and barely in a position to transfer. That’s not growing 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

1. Coronary heart threat jumps when gums bleed.
   41 systematic critiques 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 % larger probability of cognitive impairment. (SpringerLink)
3. Extra enamel = extra life.
   Adults preserving ≥20 enamel at 70 take pleasure in longer incapacity‑free life expectancy than these with ≤19. (The Lancet)
4. Irritation drops if you deal with gums.
   Intensive scaling + azithromycin lower CRP and TNF‑α for six months in individuals with metabolic syndrome. (Frontiers)
5. Being pregnant outcomes rely upon maternal plaque management.
   Periodontitis raises pre‑eclampsia threat 2.17× and low‑start‑weight threat 1.65×. (Fetal Medication Basis)
6. Blood‑stress 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 % larger 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 larger all‑trigger mortality.
   Entrance‑line cohort knowledge: edentulous adults present the steepest survival drop. (Frontiers)
9. Widespread press is catching up.
   Even Enterprise Insider now headlines the oral microbiome as a long life device. (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 a substitute 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: fairly 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 when you’re not residing properly?

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

But it surely doesn’t must go that approach.

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 modifications 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 shedding—that at present.

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 older 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 in all probability not getting out of your weight loss program. Backed by sturdy human knowledge. Helps mitochondrial perform and lowers irritation. This is the one I take.
• CoQ10: Essential for mobile vitality and brain-heart well being, particularly when you’re on statins. This is the one I take.
• Magnesium: For vitality, 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 be sure of that.

So on daily basis, I:

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

3. I Practice for the Life I Need at 85

I don’t elevate 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 unbiased, cell, and clear-headed till my final days

My weekly rhythm:

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

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

4. I Take Oral Well being Extra Severely Than Ever

That is probably the most ignored a part of growing older—and the one I’ve spent my life attempting to assist individuals perceive.

Poor oral well being drives:

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

My each 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” varieties which comprise oral microbiome-disruptive important oils)

Getting older Properly Is a Selection You Make Now

You don’t must 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 stay ceaselessly. But when I’m round, I need to make it good. That’s what I need for you, too.

– Dr. Mark Burhenne

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

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