Angela Gioffre Nutritionist with 25 years of experience.

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While it’s true that we’re all living longer than we were a century ago, the more important question is how well we’re living those extra years. Longevity isn’t just about adding more birthdays to the calendar — it’s about staying mentally sharp, physically strong, full of energy, and resilient as time goes on. 

What Shapes Women’s Longevity

There are a handful of key areas that really impact how women age:

• Hormones Across the Lifespan: From the first period through menopause and beyond, hormones influence bone strength, heart health, mood, metabolism, and even cognition. Supporting hormonal balance is crucial at every stage.

• Nutrient Needs: Women often need more of certain nutrients — like iron, magnesium, iodine, and B vitamins. Missing out on these essentials can accelerate the ageing process.

• Cellular Energy: Our mitochondria (the “powerhouses” of our cells) drive energy production and play a huge role in slowing down biological ageing.

• Stress & Inflammation: Chronic stress and ongoing low-level inflammation are two of the biggest accelerators of ageing and disease risk.

• Gut Health: The microbiome doesn’t just affect digestion — it influences immunity, mood, metabolism, and detox pathways, all of which protect against premature decline.

• Lifestyle Choices: How well we sleep, move, connect with others, and find purpose is just as important as diet and supplements.

Research continues to show that longevity and quality of life aren’t determined solely by genetics or medical intervention — they’re powerfully shaped by the everyday choices we make. Simple lifestyle inclusions can profoundly influence how we age, how mobile we remain, and how much vitality we carry through the years.

For example, regular movement — even something as straightforward as walking daily — helps maintain cardiovascular health, supports strong bones and muscles, and preserves balance and flexibility. Nutrition plays a central role, with whole, nutrient-dense foods fuelling cellular repair, reducing inflammation, and protecting against chronic disease. Hydration, sleep, and stress management may sound basic, but together they regulate hormones, protect brain function, and boost resilience.

What’s powerful is that these changes don’t have to be drastic. By consistently weaving in small, positive habits — like adding an extra serve of vegetables to your plate, drinking enough water, or setting aside 10 minutes for deep breathing — you set in motion a ripple effect. Over time, these daily practices compound, resulting in greater energy, sharper cognition, stronger mobility, and a more fulfilling life.

In essence, longevity is not just about years added, but vitality gained — and the science tells us that the path is surprisingly simple.  Here's the science....

Women’s Longevity Protocol

This protocol focuses on foundational strategies that can be tailored depending on age, health status, and genetics.

1. Daily Foundations

• Wholefood Diet: Plant-diverse, rich in polyphenols (berries, greens, olive oil, raw ceremonial cacao, green tea). Include quality protein at each meal.

• Hydration: Aim for 1.5–2L filtered water daily.

• Movement: 30–45 minutes most days, mixing resistance, cardio, and mobility.

• Sleep Hygiene: Prioritise 7–9 hours; support circadian rhythm with morning light and evening wind-down.

2. Key Nutrient Support

• Omega-3 fatty acids (from hemp,  algae or fish oil): brain, heart, and anti-inflammatory support.

• Magnesium glycinate: stress resilience, sleep, cardiovascular and bone support.

• Vitamin D  from the sun : bone, immune, and cardiovascular health.

• B-complex (methylated forms): Beef liver (is a great source of natural B12 and smaller amounts of B vitamins) mitochondrial energy, mood, and detox support.

• Collagen or silica-rich foods: joint, skin, and bone support.

3. Hormonal & Longevity Botanicals

• Maca: adaptogen for balance, energy, and mood.

• Shatavari: female reproductive longevity herb.

• Lion’s Mane Mushroom: incredible for productivity and brain fog

• Reishi Mushroom:  Called the “mushroom of immortality it can help to promote calm in the body.

• Moringa: anti-inflammatory, joint, and cellular protection.

4. Gut & Detox Support

• Probiotic-rich foods (fermented veggies, kefir, miso).

• Prebiotics (onions, leeks, garlic, asparagus, green banana flour).

• Chlorella or Spirulina: gentle detoxification and micronutrient support.

5. Lifestyle Longevity Practices

• Strength Training: protects against muscle loss, osteoporosis, and metabolic decline.

• Stress Reduction: meditation, breathwork, journaling, or yoga.

• Connection & Purpose: community engagement and meaningful daily routines strongly predict healthy longevity.

This list might feel overwhelming at first, but the key is to take it one step at a time. Focus on one area and gradually weave a single element into your daily routine. Pro tip: start with hydration — it’s the simplest yet one of the most powerful foundations for better health.