If you ask ChatGPT how to live to 120, the surprising No.1 answer – based on all the scientific research – is not genetics, not living in a Blue Zone, and not having a perfect diet.
It’s this:
Keeping strong bones and strong muscles for life.
Everything else is secondary. Here’s why.
Genetics Only Account for 10–20% of Longevity
Most people assume long life is inherited.
But research shows the opposite — lifestyle determines 80–90% of how long and how well we live. Longevity is earned not inherited!
Even Blue Zone longevity disappears when people move away and adopt modern habits. It’s behaviour, not DNA.
We inherit our genes through genetics, but how those genes are switched on or off — our “epigenetics” — is shaped by the choices we make every day, including our lifestyle, nutrition, and environment.
Purpose & Social Networks Matter — But They’re Not the Framework Or the Engine
Ikigai (purpose) and strong social bonds help regulate stress, inflammation and immunity. They keep the nervous system stable — but they cannot maintain bone, muscle, or metabolic health on their own.
So What Actually Extends Healthy Lifespan?
1. Strong Bones & Strong Muscles
Your #1 predictor of reaching 100 in good health isn’t just longevity — it’s bone and muscle strength. Strong bones and muscles are the currency of healthy ageing!
Living well to 100 means staying mobile, avoiding falls and fractures, preventing conditions like diabetes, and having the muscle power to lift groceries, play with grandchildren, and move without pain. And nothing builds that lifelong foundation of strength better or more efficiently than OsteoStrong®.
2. A Young Metabolism
Lower inflammation, avoid obesity (low visceral fat in particular), and good insulin sensitivity to avoid Diabetes.
Diabetes is now recognised as a major “gateway disease,” increasing the risk of cancer, heart disease, and neurological decline. Strong, active muscles are one of the most powerful tools for managing blood glucose, because they act as a metabolic sink that pulls sugar out of the bloodstream. At OsteoStrong, our observational data suggests that weekly Spectrum sessions can significantly improve glucose regulation — in some cases showing greater reductions in blood sugar than typically seen with Metformin — by enhancing muscle strength, insulin sensitivity, and metabolic function.
A 2025 OsteoStrong study demonstrated that an average 6 months of Spectrum sessions reduced visceral fat by 3.5% which is scientifically considered enough to significantly improve metabolic markers of inflammation including longevity.
3. Optimised Hormones – Endocrine Health
Your endocrine system is the master communication network that regulates energy, mood, metabolism, bone and muscle health, sleep and immune function. When hormones like testosterone, growth hormone, thyroid, oestrogen and progesterone (essential for bone, muscle, energy and brain health) and cortisol are balanced, everything works. When disrupted, symptoms show up everywhere.
4. Low Toxin Load
Eat whole seasonal unprocessed organic food, filtered water, use salt with low heavy metals (not Himalayan or Celtic), organic spices (lower heavy metals), minimise plastics, & reduced toxic processed seed oils, artificial colour, pesticides (glyphosate) and emulsifiers, choose clean household and personal products, ensure good sleep to help your glymphatic system clean your brain, reduce or eliminate forever chemical exposure (PFOA, PFAS etc.) and sweat regularly. Sweating helps reduce toxic load by eliminating certain heavy metals and environmental chemicals through the skin while boosting circulation and lymph flow to support the body’s natural detox systems.
5. Brain Preservation
Strength training, DHA (Omega 3), quality sleep, purpose, continuous learning, new and novel experiences and avoid routine behaviours.
6. Early Detection
Having annual blood tests, DEXA or REMS bone density scans, coronary artery calcium scoring, and periodic whole-body MRI screening are powerful tools for staying ahead of your health. You can’t manage what you don’t measure, and regular proactive screening is the smartest place to start.
6. Nutrition 101
Whole, fresh, seasonal, unprocessed organic food is always the best foundation for essential macro and micronutrients. But not everyone has consistent access to high-quality food, modern food systems are increasingly nutrient-poor, and our ability to absorb vitamins and minerals declines with age. That’s why targeted supplementation based on blood tests — guided by current research rather than outdated RDAs designed for minimum intake in healthy 20-year-olds — is essential for healthy aging.
- Protein – complete amino acids essential (1.6–2.0 g/kg/day) – grass fed and finished beef best source.
- Vitamin D3, K2 (Mk-7), C, B (6, 12 & Folate – consider methylated), CoQ10, magnesium glycinate or citrate, zinc, phosphorous, boron, silica, iodine, manganese, copper and iron (if deficient).
- Creatine Monohydrate (5-10 grams per day)
- Omega 3 fatty acids
Test and supplement only what you need, because research shows that generic multivitamins offer little benefit for longevity – the doses of each nutrient are too small to make a meaningful difference. Targeted supplementation based on blood tests delivers far better results.
In Summary
You don’t need “long-life genes” or to move to Okinawa.
To reach 100 in strong health, focus on scientifically proven pillars:
Bone strength
Muscle mass
Good Balance
Metabolic health
Hormone balance
Low inflammation
Purpose & connection
OsteoStrong® puts the most important piece – bone and muscle strength – front and centre.
Call us today to see how our comprehensive wellness program can help you reach 100 in your best health.
