Start Here • Foundations
Start Here: The Longevity Foundations
A simple, science-informed starting point if you want to live longer, feel better, and stay independent for as many years as possible.
Longevity can feel overwhelming — supplements, protocols, trackers, and conflicting advice. This page exists to slow things down and give you a clear foundation.
Start here to understand what ageing actually is, which biological processes matter most, and which levers are worth focusing on first. Everything else on Longevity Simplified builds on these core ideas.
Prefer the full site map? You can also start from the homepage and choose a hub based on your goal.
How to Use Foundations
- Read for understanding first. The goal isn’t to “optimise” anything yet — it’s to learn what matters and why.
- Work through the pillars in order. Each one builds on the last and gives you a clearer mental model.
- Keep it simple. One clear idea applied consistently beats chasing every new trend.
- Return here whenever things feel noisy. These foundations help you filter signal from noise.
The Core Longevity Foundations
These are the pillars that everything on this site rests on. Keep the language simple, the science grounded, and the focus on what compounds over time.
Why Longevity Matters
Understand the difference between lifespan and healthspan — and why the goal isn’t just more years, but more good years where you stay strong, sharp and independent.
This gives you the “why” behind the whole Longevity Simplified approach.
Read this first →The Nine Hallmarks of Ageing
A beginner-friendly tour of the nine hallmarks of ageing — the core biological processes that drive ageing under the surface.
Once you understand the hallmarks, health advice becomes easier to interpret.
Explore the hallmarks →Autophagy Explained Simply
Autophagy is your body’s built-in “clean-up and recycling” system for damaged components. It naturally slows with age.
This guide explains what it is, why it matters, and how it fits into the bigger picture of healthy ageing.
Learn about autophagy →Metabolic Flexibility
Metabolic flexibility is your ability to switch between burning glucose and fat efficiently — like a well-tuned hybrid engine.
It’s one of the clearest bridges between daily habits and long-term metabolic health.
Understand fuel switching →The Longevity Equation
A simple framework that helps you prioritise what matters most over decades — not weeks.
Use this as a compass: a way to choose high-leverage actions across nutrition, movement, sleep, stress and lifestyle.
Use the compass →Optional (execution principle): Consistency Beats Intensity — the idea that makes every good habit actually stick.
How Everything Fits Together
Longevity isn’t one habit or one protocol. It’s a system made up of a few core principles applied consistently across daily life. Foundations gives you the mental model — the rest of the site turns that model into practical domains.
- Foundations = understanding the “why” (how ageing works and what matters).
- Hubs = applying the “why” to a domain (movement, nutrition, sleep, stress, supplements, environment, biology).
- Guides = the tactical “how” (one skill, habit, or decision at a time).
If you ever feel overwhelmed by longevity advice online, come back here. These pillars help you keep your focus on what compounds.
Get Your 7-Day Longevity Kickstart
Want something you can print or keep on your phone? The 7-Day Longevity Kickstart checklist pulls together the core ideas from these Foundations into one simple daily plan.
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