Strategies for Prioritizing Personal Wellness

Over the past several years, interest in lifestyle changes and treatments purporting to reverse aging has exploded — but what separates fact from fiction? Whitney Casey, investor at L Catterton and co-founder of Tally Health, a bio-tech company seeking to change the way we age, is focused on demystifying some of the common adages around longevity.

Casey says recent studies have shown the true portion of aging that's genetic is less than 10%. How long we live is due primarily to lifestyle and environmental factors – and it is possible to make change. According to Casey, women with osteopenia and osteoporosis have been able to get stronger and healthier in just eight months with concentrated action. 

Here are some of her top tips for living a longer, healthier life.  

Protein intake is integral to maintaining muscle and bone mass 
As we age, it's important to get enough protein to maintain muscles and bones. This is particularly important for women who are more at risk for low bone density, and muscle wasting. 

Consistent coffee intake strongly correlates with longer life  
The magic number seems to be between two and five cups a day. Coffee has more than 1,000 unique types of molecules, including antioxidants and phytonutrients like quercetin and trigonelline, which have been reported to improve health and longevity in small mammals. 

A mix of cardio and strength training is key  
High grip strength and VO2 max are two important biomarkers for longevity, when combined. Exercise cardio is good for cardiovascular health and strength training is essential for stimulating hormone production and maintaining bone mass and muscle mass. 

Supplements can have a big impact on health and longevity 
“It's undeniable” that supplements can be effective, but it’s important to be thoughtful about the right formulation. If you are taking too many supplements, you can start to worry about how they interact with each other, according to Casey.  

An age test can be an important biological marker 
What gets measured gets managed and “if you don't know what the number is, you can't fix it,” says Casey. Verified aging biomarkers, including epigenetic age tests, can help gauge if you’re on the right track.