Longevity
living a long healthy life
The term longevity comes from English and literally means “long life.” However, it does not just mean simply living longer, but also spending those years in good health, active, and full of energy.
The focus is therefore not only on the question “How old can I live to be?”, but above all: “How well can I live into old age?”. Scientists refer to this as healthy lifespan. In other words, the time during which we are fit and healthy, rather than being restricted by illness.
“Aging is a disease. And that disease is treatable.” – David Sinclair (Longevity Researcher, Harvard)
Modern research is increasingly showing that we ourselves can do a lot to positively influence the aging process. Longevity gives us the tools to not only live longer, but also to enjoy those extra years.
Discover our topics on Longevity
Sleep and regeneration
Collagen
Diet
Longevity: To what extent does our genetics play a role?
The question of how much our genes and how much our lifestyle contribute to a long and healthy life has been the subject of research for decades. For a long time, it was believed that longevity was primarily inherited—those with long-lived parents would themselves live longer. Genetics do indeed play a role. Certain gene variants influence inflammatory processes, fat metabolism, blood pressure regulation, and the repair mechanisms of our cells, for example. However, studies on twins show that the genetic influence on lifespan is significantly lower than many assume: estimates suggest that only about 10 to 25 percent of our lifespan is directly genetically determined. The significantly larger proportion is influenced by the environment, behavior, and lifestyle.
This does not mean that genes are unimportant—rather, they represent a starting point rather than a predetermined fate. Our genes define a certain range within which we can operate. How we develop within this range depends largely on our daily decisions. This is where the concept of epigenetics comes into play: lifestyle factors such as diet, exercise, sleep, stress management, and social relationships influence which genes are active or inactive. In other words, we cannot change our genetic predisposition, but we can influence how it expresses itself.
Understanding Longevity: Die Hallmarks of Aging
When talking about longevity, i.e., strategies for a longer and healthier life, it is worth considering the question: What actually happens when we age? Science has described the most important mechanisms that cause our bodies to age in the “Hallmarks of Aging.” They help us understand why our cells lose their performance over the years and where we can take targeted action to counteract this.
These include, among others:
- Genomic instability – damage to our DNA accumulates.
- Telomere shortening – the protective caps on our chromosomes become shorter.
- Epigenetic changes – gene activity shifts unfavorably.
- Impaired nutrient perception – cells recognize signals less effectively.
- Loss of proteostasis – proteins clump together or lose their function.
- Mitochondrial dysfunction – our “power plants” produce less energy.
- Cell aging – old, non-functional cells accumulate.
- Stem cell exhaustion – the ability to form new cells declines.
- Impaired cell communication – cells no longer coordinate optimally.
Recent studies have even expanded the list to include changes in the microbiome, impaired autophagy (the “cellular waste disposal system”) and chronic inflammation.
The hallmarks not only show us why we age, but above all where we can take action. This is precisely the core of longevity: with nutrition, exercise, stress management, and targeted use of dietary supplements, we can positively influence many of these processes. So it’s not just about living longer, but also about spending the years we gain in good health and vitality.
Which three factors can positively influence the hallmarks of aging?
Regular exercise
Exercise is the most powerful multimodal longevity lever. It influences almost all hallmarks simultaneously. It is important to combine strength training, endurance training, and occasional intense stimuli. For example, exercise regulates insulin sensitivity, reduces chronic inflammation, promotes muscle and nerve regeneration, and supports the formation of new mitochondria.
Regeneration and sleep
Most anti-aging processes do not occur during exertion, but rather during recovery. Seven to nine hours of high-quality sleep is not a luxury, but a biological necessity. In addition, parasympathetic activation, stress management, and conscious recovery phases play a crucial role in everyday life. Chronic stress accelerates several hallmarks simultaneously, but effective regeneration counteracts them. You can find more information on regeneration and sleep in our guide: Sleep and Regeneration
Regeneration and sleep
Permanently high energy availability and chronically elevated blood sugar and insulin levels accelerate aging processes. The goal is metabolic flexibility—the ability to switch efficiently between glucose and fat burning.
This influences key drivers of aging:
- mTOR and insulin signaling pathways
- mitochondrial function
- chronic inflammation
- epigenetic regulation
You can find more information about longevity and nutrition in our guide to: Nutrition
