GP says 40s are make-or-break for longevity: midlife habits can add years to life
A London GP who says he reversed his biological age by 14 years shares steps for adults 30+ to extend healthy years, emphasizing sleep, diet, and regular movement.
Dr Mohammed Enayat, 41, founder of HUM2N longevity clinic in South Kensington, says he once managed to reduce his biological age to 24 when he was 38, and his current biological age is 35. He argues that the 30s and 40s are make-or-break years for how well a person ages, and that small habits now can set the trajectory for decades to come. He warns that even seemingly harmless routines—smoking a couple of cigarettes a week, a weekly pint with colleagues, or weekend junk food—can accumulate damage that surfaces later in life.
Enayat notes that prevention becomes crucial after age 40 because biological wear and tear has begun to accumulate. 'Most diseases that cause problems in our 60s and 70s begin quietly in our 30s and 40s,' he said. 'The changes around 40 are usually subtle but meaningful,' he added, pointing to metabolism slowing as muscle mass declines and recovery takes longer.
The practitioner encourages a proactive approach to health in midlife, starting with a clear view of one’s internal state. Regular checks for blood pressure, cholesterol and blood sugar, along with monitoring weight and waist circumference, can reveal warning signs before problems progress. He also urges people to complete screening tests they may have delayed—such as mammograms, cervical smears, bowel cancer tests and prostate checks—because early detection improves outcomes.
On diet, Enayat advocates a Mediterranean-style pattern rich in vegetables, whole grains, beans, nuts, olive oil and fish, with moderate amounts of dairy and poultry. Half the plate should come from vegetables and fruit, with the rest split between whole grains and lean protein. He cautions against red and processed meats, sugary snacks, sweetened drinks and highly processed foods, which can drive inflammation and metabolic problems. Hydration and limiting alcohol are also important, as is avoiding late-night overeating. He stresses that staying hydrated, getting natural light in the morning and taking breaks outside at midday can help regulate energy and mood. Consistency matters more than intensity; even busy people can age well if they weave health into daily rhythms.
Exercise guidance centers on a three-pronged approach: cardiovascular activity, strength training and mobility or balance work. Cardio strengthens the heart and lungs and reduces the risk of diabetes, strokes and dementia. Strength training helps preserve muscle mass, improve bone density and sustain metabolism, and can be done with gym weights, resistance bands or bodyweight moves. Mobility work, such as yoga or Pilates, counters joint stiffness and lowers injury risk. For desk-bound workers, small changes add up: walking part of the commute, taking the stairs, parking farther away or getting off public transport a stop earlier, plus the option of a standing desk and brief movement breaks. Short, five-to-ten-minute bodyweight sessions before or after work can supplement longer routines, and preparing lunches and healthy snacks in advance helps avoid reliance on vending machines or takeaways.
Beyond the workouts, Enayat emphasizes a sustainable routine. He notes that the ideal approach is not about intense bursts but steady, repeatable actions that become part of daily life. Natural light exposure, regular meals, adequate sleep, hydration and stress management through mindfulness, community, hobbies or therapy all contribute to healthier aging. The Mediterranean-style diet, he says, supports lower inflammation, steadier blood sugar and better gut health, which together support long-term resilience.
As people move into their 40s, the risk of cardiovascular disease, high blood pressure and certain cancers rises, along with gradual declines in bone density and balance. Insulin resistance and metabolic syndrome become more common among those who remain sedentary or rely on a Western diet. Enayat argues these changes are not inevitable, but are influenced by lifestyle choices made in younger years. The 40s, he contends, offer a pivotal window to build a foundation for years of healthier living, reduced disease risk and improved quality of life.