GP says midlife is make-or-break for longevity, outlines steps to add years to life

Dr Mohammed Enayat, a 41-year-old general practitioner based in London and founder of HUM2N, a longevity clinic in South Kensington, says the 30s and 40s are the make-or-break years for how well people age. He argues that small daily habits—smoking a couple of cigarettes a week, a weekly pint with colleagues, or weekend junk food—can accumulate damage over time. He has previously said he reversed his biological age to 24 when he was 38 and, as of now, records a biological age of 35.

The physician links midlife health to long-term outcomes, noting that prevention becomes crucial as biological wear and tear begins to accumulate after age 40.

The first step, he says, is to know your body from the inside out by getting regular check-ups for blood pressure, cholesterol and blood sugar, and by monitoring weight and waist circumference to spot warning signs before disease progresses. He also urges people to undertake screening tests they may have put off—mammograms, cervical smears, bowel cancer tests and prostate checks—because early detection improves outcomes. "Once you pass 40, the risk of several chronic health conditions gradually increases, not because the body 'fails', but because biological wear and tear begins to accumulate," he told the Daily Mail. "This decade is essentially the make-or-break period that determines how well you’ll age."

Dr Enayat emphasizes that maintaining good sleep, regular physical activity, a nutritious diet, stable weight and stress management correlates with more years free from disease. He says in his view that the 40s are the time to lay a foundation for long-term health, resilience and longevity, while mental health and sensory health—vision, hearing and balance—also deserve attention as people advance in their careers and families.

To protect against silent deterioration, the doctor recommends a holistic approach that includes prioritizing sleep, reducing stress and avoiding unhealthy midlife shortcuts. He adds that even a desk-bound job can become compatible with longevity by weaving movement into daily routines: walking part of the commute, taking stairs instead of lifts, parking further away or alighting one stop earlier on public transport to add thousands of steps weekly with minimal effort. He also endorses practical changes such as adjustable standing desks and short micro-workouts—five to ten minutes of bodyweight training before or after work—and meal prep to avoid relying on vending machines or takeaways.

TIPS FROM A BIOHACKER: HOW TO PROLONG YOUR LIFESPAN IN YOUR 40s Dr Enayat’ s top tips include: having a good sleep routine; attending important screening tests (mammograms, cervical smears, bowel cancer tests, prostate checks); knowing your body through regular blood pressure checks and body measurements; prioritizing mental health given work pressures and family responsibilities; embracing a Mediterranean-style diet rich in vegetables, whole grains, olive oil and fish with moderate dairy and poultry; and staying hydrated while limiting alcohol consumption. He stresses that the key is consistency rather than intensity, noting that busy people can age well by integrating health into daily rhythms.

For those outside specialized clinics, Enayat outlines a practical, three-part exercise approach for people in their 40s and beyond: cardiovascular activity to strengthen the heart and lungs and cut risks of diabetes, stroke and dementia; strength training to preserve muscle mass, improve bone density and support metabolism; and mobility or balance work to counteract joint stiffness and reduce injury risk. He suggests that two to three sessions per week can yield substantial benefits. In addition to formal workouts, he advocates regular movement snacks—short bursts of activity spread across the day.

The doctor also highlights how the aging process accelerates in the absence of healthy habits. By 40, metabolic rate can slow as muscle mass declines, making fat gain more likely even if dietary and exercise routines haven’t changed. Recovery from late nights or intense exercise may take longer, and hormonal changes begin to appear in both men and women. Insulin resistance, bone thinning, chronic inflammation and arterial plaque buildup are influenced heavily by lifestyle choices made earlier in life, he argues. He cautions that small, seemingly harmless habits—like smoking a couple of cigarettes weekly, a weekly beer or weekend junk food—can accumulate into meaningful risk over time, leading to noticeable health changes a decade or two later.

Ultimately, Enayat says the 40s should be viewed as the pivotal decade for building resilience and longevity, with the goal of staving off heart disease, cancer and metabolic disorders while preserving mobility and mental wellbeing. He notes that his own bio-age reduction to 24 in his late 30s was achieved through a combination of sleep optimization, diet, exercise and stress management, a pathway he now promotes to patients seeking to add healthy years to their lives.