Two people asked me recently about the same longevity supplement. It is one of a growing number of products designed around the idea of healthy ageing, cellular energy and extending health span. It has also been gaining attention online, which naturally makes people curious.
My response was not that supplements are unnecessary. I am interested in this science too. I regularly read the emerging research around longevity, personalised nutrition, biomarkers, creatine, micronutrients and newer compounds being investigated for their potential effects on ageing biology.
But there is an important question we need to ask first: Are we spending more time health hacking than health maxing?
Health hacking tends to focus on what we can add. Another supplement. Another wearable. Another test. Another compound that might influence a particular metabolic pathway.
Health maxing takes a different approach. It asks whether we have optimised the behaviours that already have substantial evidence behind them.
For me, approximately 95% of my personal time, effort and health budget goes into those fundamentals. High quality food, adequate protein, dietary fibre, a wide variety of plant foods, healthy fats, regular movement, resistance training, cardiovascular fitness, sleep, stress management and limiting alcohol.
I am happy to investigate the remaining few percent. But I do not want to spend more time trying to extract conclusions from emerging science than I spend implementing the health behaviours we already know make a difference.
Why lifestyle still deserves most of our attention
There is nothing particularly new about eating well, exercising, sleeping properly and reducing harmful exposures. Perhaps that is part of the problem. These behaviours are so familiar that we can underestimate how biologically powerful they are.
Nutrition affects glucose regulation, lipid metabolism, blood pressure, body composition, gastrointestinal health and cardiovascular risk. Exercise influences insulin sensitivity, skeletal muscle function, bone density, cardiorespiratory fitness and mental health. Sleep is involved in metabolic regulation, immune function, appetite, cognitive performance and recovery.
These are not simply general wellness concepts. They affect measurable physiology.
For example, one of the best known randomised dietary intervention studies, the PREDIMED trial, examined a Mediterranean style dietary pattern rich in foods such as vegetables, legumes, nuts, olive oil and other minimally processed foods. Among adults at high cardiovascular risk, participants allocated to Mediterranean dietary patterns supplemented with extra virgin olive oil or nuts experienced fewer major cardiovascular events than those in the control group. (PubMed)
The point is not that everybody needs to follow one particular dietary pattern. The important principle is that dietary quality matters.
We are spending enormous energy researching supplements while neglecting food
One of the contradictions I see in modern health culture is the amount of time we are prepared to spend researching supplements. People will compare multiple products, analyse ingredient panels, listen to hours of podcasts and attempt to interpret early research on cellular ageing pathways. Yet many of us still say we are too time poor to improve the food we eat each day.
Time pressure is real. Most people are managing careers, families, children, businesses and multiple competing responsibilities. But being busy does not mean our only option is poor quality convenience food.
In fact, identifying several reliable, nutritionally balanced meals and food options once can require considerably less mental energy than continually researching emerging supplementation.
This is particularly relevant when we consider the Australian food environment. Analysis of nationally representative Australian dietary data found that ultra processed foods contributed approximately 42% of total energy intake. Higher consumption was associated with a poorer overall nutrient profile, including higher intake of free sugars and lower dietary fibre density. (BMJ Open)
That does not mean every processed food is unhealthy, nor does it mean convenience itself is the problem. Food processing exists on a spectrum. Frozen vegetables, canned legumes, yoghurt and appropriately formulated ready meals can all be convenient while still contributing valuable nutrition.
The question is what the food provides. Does it provide adequate protein? Does it contain vegetables? Does it contribute fibre? Are the carbohydrates appropriate for the person’s energy requirements? Does it provide useful micronutrients and predominantly whole food ingredients?
Convenience and nutrition should not be treated as opposites.
Protein is one of the fundamentals worth getting right
Protein has become increasingly prominent in health discussions, and for good reason.
Skeletal muscle is not simply important for appearance or athletic performance. Muscle is metabolically active tissue and plays an important role in glucose disposal, physical function and healthy ageing.
Protein requirements also deserve increasing attention as people get older. Research reviewing protein intake in older adults suggests that inadequate protein can compound age related declines in muscle size and function, while sufficient protein intake combined with resistance exercise can support preservation of lean tissue. (PubMed)
The goal is not to consume unlimited protein. The appropriate amount depends on factors including body size, age, activity levels, energy intake and medical circumstances.
But getting adequate protein consistently is a much more established strategy for supporting muscle health than chasing many of the newer compounds marketed around healthy ageing.
Plant diversity, fibre and the microbiome
Another area that deserves more attention is plant diversity.
Vegetables, fruit, legumes, nuts, seeds, herbs and spices provide far more than vitamins and minerals. They contain dietary fibre and thousands of phytochemicals, including polyphenols and other plant metabolites that can interact with the gut microbiome.
Research continues to demonstrate the complex relationship between plant compounds and intestinal microorganisms. Different gut microbes can metabolise plant derived compounds into biologically active metabolites, and this is now an important area of nutritional science. (PubMed)
There is growing interest in the idea of aiming for around 30 different plant foods per week. I like this as a practical diversity target, but it is important to be scientifically precise. Thirty is not a proven biological threshold that everybody must achieve. It is better viewed as a useful framework that encourages dietary diversity.
A 2026 randomised trial examining a diverse whole food plant intervention containing more than 30 plant ingredients found measurable changes in gut microbial composition and improvements in some gastrointestinal symptoms compared with control conditions. The science is developing, but it adds to the broader evidence supporting dietary variety and fibre rich whole foods. (PubMed)
Instead of asking only which probiotic or gut health supplement we should purchase, it is worth first asking what we are feeding our microbiome every day.
Exercise may be one of the most effective health interventions available
If we could put many of the effects of exercise into a tablet, it would probably be considered an extraordinary medical intervention.
Regular physical activity is associated with improved cardiorespiratory fitness, muscular fitness, metabolic health and reduced risk of several chronic diseases. WHO recommends adults undertake at least 150 minutes of moderate intensity aerobic activity per week, or 75 minutes of vigorous activity, with additional benefits from higher volumes. Muscle strengthening activities involving the major muscle groups are recommended on at least two days each week. (World Health Organization)
Importantly, this does not mean everybody needs multiple high intensity sessions each week. Exercise should be appropriate for the individual.
For some people that may include resistance training, brisk walking and several cardiovascular sessions. For others, particularly those starting from a low fitness base or managing health conditions, the most important first step may simply be moving more consistently.
When it comes to longevity, preserving strength, muscle mass, mobility and cardiovascular capacity should be considered fundamental.
Sleep is not something we can supplement our way around
Sleep is another area where people sometimes look for a supplement before addressing the behaviour itself.
Adults generally require around seven to nine hours of sleep per night, although individual requirements vary. Regularly obtaining fewer than seven hours has been associated with multiple adverse health outcomes. (NHLBI, NIH)
Sleep affects appetite regulation, cognitive function, glucose metabolism, immune function, emotional regulation and physical recovery.
Magnesium or another supplement may have a role for certain people, but no supplement can fully compensate for continually giving the body inadequate opportunity to sleep.
Often the practical interventions are far less exciting. A consistent bedtime. Reducing late night screen exposure. Keeping the phone away from the bed. Managing caffeine appropriately. Allowing enough time in the evening for the nervous system to wind down.
These are simple interventions, but simple should not be confused with ineffective.
Then we need to talk about alcohol
Alcohol deserves a place in any serious conversation about health optimisation.
Alcoholic beverages have been classified by the International Agency for Research on Cancer as carcinogenic to humans, Group 1, since 1988. Alcohol consumption increases the risk of at least seven cancer types, and risk generally rises with increasing consumption. (World Health Organization)
It is worth clarifying what Group 1 means because this is often misunderstood. Alcohol, tobacco and asbestos may all appear within this classification because the evidence that they can cause cancer is considered sufficient. The classification does not mean the magnitude of risk from each exposure is identical.
From a health maxing perspective, however, the broader point remains important. It makes little sense to invest heavily in expensive longevity interventions while overlooking regular alcohol exposure, particularly if the objective is reducing long term disease risk.
Where supplements genuinely belong
None of this is an argument against supplementation. There are situations where supplements are clearly appropriate.
Iron can be necessary for iron deficiency. Vitamin B12 can be important for people with particular dietary patterns or absorption issues. Vitamin D may be appropriate where levels are inadequate. Calcium intake deserves consideration in people who do not consume sufficient amounts through food. Protein supplementation can be practical when dietary protein needs are difficult to achieve. Creatine also has a growing evidence base, particularly in relation to muscle and exercise performance.
The important principle is that supplementation should ideally be purposeful.
What problem are we trying to solve? Is there evidence that the individual needs it? Is the dose appropriate? What is the quality of the evidence? Are there interactions with medications or other supplements?
The US National Institutes of Health Office of Dietary Supplements similarly recommends discussing supplement use with qualified health professionals who can help determine which products, if any, are appropriate for the individual. (Odyssey)
Supplements should supplement a strong foundation. They should not be expected to replace one.
Emerging longevity science is exciting, but emerging still means emerging
I remain genuinely interested in longevity research. There are fascinating questions being investigated around cellular energy metabolism, mitochondrial function, senescence, NAD biology, nutrient sensing, autophagy and other pathways associated with ageing.
Some of this research may eventually change how we approach healthy ageing. But we need to distinguish mechanistic plausibility from proven clinical benefit.
A compound may alter a biomarker. It may influence a metabolic pathway in cells or animals. It may even demonstrate encouraging results in an early human study. None of those findings automatically mean that taking the compound will extend human lifespan or significantly improve healthspan.
Good science requires us to remain interested without becoming overconfident. This is where I think consumers can inadvertently spend enormous amounts of time trying to reach definitive conclusions when the scientific community itself does not yet have definitive conclusions.
There is nothing wrong with following that research, I do too. But I would not allow it to consume more attention than nutrition, exercise, sleep and the other behaviours for which we already have extensive evidence.
The 95% approach
This is how I personally think about it. Approximately 95% of my effort goes towards what I already know adds up. I prioritise what I eat. I make protein important. I eat vegetables and diverse plant foods. I exercise regularly. I prioritise strength and cardiovascular fitness. I protect my sleep. I manage stress and consider alcohol within the context of long term health.
Then I leave room for curiosity. I can read the research on a new supplement. I can assess whether an emerging intervention has merit. I can look at biomarkers and consider whether targeted supplementation might add something useful.
That is a very different approach from beginning with the supplement and hoping it compensates for everything underneath it.
Health hacking asks what can I add. Health maxing asks what can I optimise.
We have made health incredibly complicated, sometimes appropriately so. Human physiology is complex, medicine is advancing rapidly, and personalised interventions have enormous potential but complexity can also distract us from the obvious.
If you are considering spending hundreds or even thousands of dollars on longevity products, first ask yourself a few simple questions:
- How much of my diet is made from whole or minimally processed foods?
- Am I getting adequate protein?
- Am I eating enough fibre?
- How diverse is my intake of vegetables and other plant foods?
- Am I strength training consistently?
- Am I maintaining my cardiovascular fitness?
- Am I moving every day?
- Am I getting adequate sleep?
- How much alcohol am I consuming?
- How well am I managing stress?
If there are major gaps in those areas, that is probably where the highest priority should sit Once those foundations are strong, then the health hacking conversation becomes much more interesting.
At Be Fit Food, we believe good nutrition needs to work in real life. People are busy. Convenience matters. But convenience should not require abandoning nutritional quality. Making evidence based eating easier is one way we can reduce the gap between knowing what supports our health and actually being able to implement it consistently.
The future of longevity science is exciting, and I will continue watching it closely but I am still investing most heavily in what we already know works.
Health max first. Health hack second.
References
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra Virgin Olive Oil or Nuts. New England Journal of Medicine. 2018. (PubMed)
- Campbell WW, Deutz NEP, Volpi E, Apovian CM. Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. Journals of Gerontology Series A. 2023. (PubMed)
- Machado PP, et al. Ultra processed foods and recommended intake levels of nutrients linked to non communicable diseases in Australia: evidence from a nationally representative cross sectional study. BMJ Open. 2019. (BMJ Open)
- World Health Organization. Global Recommendations on Physical Activity for Health. (World Health Organization)
- National Heart, Lung, and Blood Institute. How Much Sleep Is Enough? National Institutes of Health. (NHLBI, NIH)
- Watson NF, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015. (PubMed Central (PMC))
- World Health Organization. Alcohol and Cancer. 2025. (World Health Organization)
- International Agency for Research on Cancer. Alcohol: A Major Preventable Cause of Cancer. Evidence Summary Brief No. 6. 2025. (IARC)
- Kuziel GA, et al. Functional diversification of dietary plant small molecules by the gut microbiome. Cell. 2025. (PubMed)
- Creedon AC, et al. Does a diverse whole food plant based dietary intervention improve gut microbiome composition, gut symptoms, energy and hunger in healthy adults? A randomised controlled trial. British Journal of Nutrition. 2026. (PubMed)
- National Institutes of Health Office of Dietary Supplements. Dietary Supplements: What You Need to Know. (Odyssey)
