GP's midlife longevity playbook: why the 30s and 40s matter for aging health

A 41-year-old general practitioner who says his biological age dropped to 24 at age 38 says the 30s and 40s are make-or-break years for aging and disease prevention. Dr Mohammed Enayat, founder of HUM2N, a longevity clinic in South Kensington, argues that midlife is when health trajectories are shaped most and prevention matters most. He notes that the decade approaching 40 marks a turning point when biological wear and tear begins to accumulate even if symptoms are not yet obvious.

Enayat cautions that even seemingly harmless habits can catch up with a person over time. Smoking a couple of cigarettes a week, sharing a weekly pint with colleagues, or indulging in junk food on weekends may appear minor, but the doctor says these small behaviours can contribute to long-term damage. He maintains that adopting healthier habits in midlife can dramatically lower the risk of premature heart disease, stroke and cancer, and he points to his own experience of lowering his biological age to 35 while he is in his early 40s as evidence that change is possible.

The journey begins with a clear picture of one’s body from the inside out. Enayat recommends getting regular check-ups for blood pressure, cholesterol and blood sugar, and tracking weight and waist circumference to spot warning signs before problems progress. He also urges people to complete screening tests they may have delayed, including mammograms, cervical screening, bowel cancer tests and prostate checks, because catching disease early improves outcomes. In his view, the combination of routine testing and attentive self-monitoring helps create a foundation for longer, healthier lives.

Mental health is another crucial piece of midlife health. As people climb the career ladder, manage family responsibilities and experience hormonal changes, maintaining mental well-being supports overall resilience. He notes that sleep quality is intertwined with immune function, weight regulation and cardiovascular health, and that chronic stress accelerates biological aging if left unaddressed. Practical steps include establishing a consistent sleep routine, managing stress through mindfulness, community and hobbies, and seeking therapy when needed.

For those with desk jobs, Enayat emphasizes that longevity is compatible with sedentary work. Small changes add up: walking part of the commute, taking stairs instead of the elevator, parking farther away, or getting off one stop earlier can add thousands of steps each week. He also recommends practical workplace adaptations such as an adjustable standing desk and periodic micro-workouts or stretching breaks to counteract hours of sitting. Planning ahead with lunches and healthy snacks reduces dependence on vending machines or takeaway meals and helps maintain a stable energy level throughout the day.

Diet is central to the plan. The doctor advocates a Mediterranean-style eating pattern rich in vegetables, fruits, whole grains, beans, lentils, nuts, seeds, olive oil and fish, with moderate amounts of dairy and poultry. This approach is said to lower inflammation, stabilise blood sugar, improve cholesterol and support gut health, while also supporting weight management when consumed consistently. He suggests filling half the plate with vegetables and fruit, with the remaining portion split between whole grains and lean protein, and limiting red and processed meats, sugary snacks and highly processed foods to occasional treats. Hydration and sensible alcohol intake, along with modest salt intake and avoiding late-night overeating, round out the dietary guidance.

Exercise is framed as a three-part model: cardiovascular activity, strength training and mobility or balance work. Cardio strengthens the heart and lungs and reduces the risk of diabetes, strokes and dementia, and can be as simple as brisk walking, swimming or cycling. Strength training becomes especially important after age 40 because it preserves muscle mass, improves bone density and balance, and keeps metabolism active; two to three sessions per week can yield meaningful benefits using gym weights, resistance bands or bodyweight exercises. Mobility work such as yoga or Pilates, plus regular stretching, helps counter joint stiffness and reduces injury risk. Enayat notes that even short, frequent movement bursts—standing, stretching or a quick walk—add up over the course of a day and contribute to longevity. A combined approach with daily movement and deliberate recovery allows midlife adults to maintain performance and independence as they age.

Toward midlife, metabolic and vascular risks become more pronounced. Enayat points out that after roughly age 40, the likelihood of heart and blood vessel disease increases, as does cancer risk in multiple common sites, along with metabolic issues such as type 2 diabetes and metabolic syndrome for those leading sedentary lifestyles or consuming Western dietary patterns. The bones, joints and muscles also tend to weaken, raising the risk of osteoarthritis, back problems and osteoporosis. He stresses that insulin resistance, chronic inflammation and arterial plaque are influenced by lifestyle choices made earlier in life, and that damage may not be immediately evident but can become apparent a decade or two later. He emphasizes that the changes occurring around age 40 are often subtle but meaningful, including metabolism slowing due in part to muscle mass loss, longer recovery after late nights or intense workouts, and the emergence of hormonal shifts in both men and women.

Experts outside the clinic emphasize that prevention is a continuous process that starts long before midlife. The message from Enayat’s guidance is clear: build a routine that you can sustain, because consistency tends to outpace intensity when it comes to aging well. And while every individual’s biology differs, he argues that a practical, whole-foods-based diet, regular movement, quality sleep and effective stress management can yield measurable gains in healthspan when adopted as a daily rhythm rather than a sporadic effort.