As Vogue puts it, "longevity is in its main character era,” with #longevity flooding social media and age-defying biohacker Bryan Johnson sharing longevity secrets in his Netflix Documentary, Don’t Die: The Man Who Wants to Live Forever. But ageing isn’t only about adding candles to your birthday cake – it’s about extending the ‘good’ years before the body begins its eventual decline.

As a company with longevity at its core, we developed Morning & Night to help you look and feel your best as you age – Morning & Night is the UK’s original and bestselling longevity supplement, and regular use can improve energy, sleep, skin, mood and more as you navigate each new decade of life.

The difference between lifespan and healthspan is  the difference between living to 90 and thriving at 90. While the average lifespan in the UK is 82, the average healthspan may be closer to 72 – according to the Institute of Public Health, the gap between healthspan and lifespan is roughly 10 years for most people.

From Instagram to your GP surgery, the conversation around ageing is shifting from lifespan, or how long we live – to healthspan, or how well we live as we age. Longevity isn’t only about reaching 90, but about staying healthy, independent and mentally sharp along the way. Our award-winning, clinically tested Morning & Night supplement was developed to support the body’s changing needs over time, honing in on the healthspan and delivering noticeable results to how you look and feel as you age.

Where do you live? If you’re like most of the world’s eight billion residents, you live outside of the world’s cherished ‘Blue Zones’ – places with a high concentration of healthy centenarians. At the time of writing, there are five recognized Blue Zones: Okinawa (Japan), Ikaria (Greece), Sardinia (Italy), Nicoya Peninsula (Costa Rica) and Loma Linda (California, USA).

No matter where you live, you can add (healthy) years to your life by borrowing wisdom from the Blue Zones – the much-quoted ‘Danish Twin Study’ found that only about 20 percent of how long the average person lives is dictated by genes, while about 80 percent is influenced by lifestyle and environment. Researcher and founder of the ‘Blue Zones’ concept, Dan Buettner, observed that many of the Blue Zone centenarians lived like they were in their 20s – swimming, surfboarding, lifting weights, working, and volunteering in their community. In maintaining physical fitness, a sense of purpose and connection to friends and loved ones, they thrive well into their 90s, 100s – and for the lucky (very) few – beyond.

From smoothie bowls to supplements, a healthy body begins with what you consume. The world’s longest-living populations, including those in the Blue Zones, consume foods and supplements to promote vitality and reduce the risk of chronic disease – closing the gap between healthspan and lifespan.

For a longer, healthier life, try filling your plate with:

• Leafy greens (spinach, kale, rocket): rich in antioxidants, vitamins, and fiber
• Berries (blueberries, raspberries): packed with polyphenols and low in sugar
• Legumes (lentils, chickpeas, black beans): high in plant protein and fiber
• Nuts and seeds (walnuts, chia seeds): healthy fats and anti-inflammatory properties
• Whole grains (oats, quinoa, brown rice): support heart health and digestive function
• Fatty fish (salmon, sardines): rich in omega-3s for brain and heart protection
• Fermented foods (yogurt, kimchi, miso): boost gut health and immunity
• Supplements: Morning & Night can reduce inflammation and promote healthy ageing

Sleeping Beauty was onto something – but sleep is about more than improving how you look. A growing body of research continues to show that sleep length is linked to the likelihood of developing certain cancers, mood disorders, obesity, heart attack, stroke and age-related conditions like Alzheimer’s and dementia.

If you’re struggling to maintain the recommended 7-9 hours of sleep per night, try revamping your sleep routine:

• Build a bedtime routine. Before bedtime, engage in soothing activities like yoga or reading – and when you eventually head to bed, keep your bedroom cool, dark and quiet to create a physiologically ideal sleep setting.
• Limit evening light exposure. At least 1-2 hours before bed, avoid blue light-emitting screens, and try using blackout blinds or a sleep mask to reduce light in summer months.
• Maintain a consistent sleep schedule. While it may be tempting to sleep and wake later on the weekends, an inconsistent sleep pattern is setting you up for sleep trouble in the week. Where possible, maintain a consistent bedtime and wake time each day.
• Choose a sleep-supporting supplement. Unlike habit-forming sleep supplements, Morning & Night is the UK’s original and bestselling dual-dose supplement, designed to support sleep and whole body health – maintaining optimal sleep with continued use.

What does ‘living well’ mean to you? Whether it’s spending more time with family or making room for self care in your busy schedule, the Blue Zone centenarians recommend doing more of what makes you feel happy, loved and connected.

• Maintain positive relationships. An 85-year Harvard study found that the key to longevity lies in maintaining positive relationships, whether that’s friends, family or colleagues. 
• Find your purpose. Purpose may shift throughout each season in life. Whether you’re working or retired, try to find something that makes you feel valued – whether that’s working, volunteering or helping with grandchildren.
• Work through your bucket list. We all have a bucket list – what’s on yours? If you’ve reached your 40s, 50s or 60s without climbing Machhu Piccu, take this as your sign to finally book the trip.
• Make time for self care. Self care doesn’t need to mean a spa day (though if it does, more power to you). Take time to enjoy the activities and rituals that make you feel like you – from Pilates and brunching to knitting and baking.