In sleek London apartments and converted countryside barns, a quiet revolution is unfolding. Not the sort that makes headlines, but one that’s changing how a growing number of Britons approach the concept of ageing. They call it “longevity practice” – a blend of emerging science, personalised habits, and sometimes outright experimentation aimed at extending not just lifespan, but healthspan.
“I don’t want to live to 120 if I’m miserable for the last 40 years,” says Amara Jenkins, a 38-year-old creative director whose Shoreditch flat I’m visiting on a drizzly Tuesday morning. “It’s about quality time, not just more time.”
We spent a month shadowing four Londoners who’ve embraced longevity practices – not wellness influencers or biohackers with millions of Instagram followers, but ordinary people with day jobs who’ve gradually reshaped their daily routines around the science of ageing well.
Morning Routines: Less Perfect Than You’d Think
Dawn breaks over East London, and while most of the city still slumbers, Amara is already awake. No alarm needed – she typically wakes naturally around 6:15, a habit formed over years.
“God, I’m not always this virtuous,” she laughs when I ask about her consistency. “Weekends are different, and during deadline weeks all bets are off. But I try to keep this rhythm because I’ve noticed it makes everything else work better.”
Her morning sequence is straightforward but intentional:
First, a few minutes of deep breathing – “Nothing fancy, just slow breaths to wake up properly.” Then exposure to natural light on her small balcony, regardless of London’s notorious weather. “Even on grey days like today, morning light helps regulate my body clock,” she explains, wrapped in a woollen jumper against the chill.
No screens for the first hour is her most sacred rule. “I broke that habit after realising how much morning news was wrecking my mood for the entire day. The world’s problems will still be there at 8 AM.”
What’s striking isn’t the complexity of her routine – it’s actually quite simple – but rather her consistency with a few key practices that she’s found make a significant difference.
Across town in Notting Hill, Daniel Bishop, a 45-year-old architect, takes a different approach. His morning begins with a cold shower – “Absolutely dreadful for the first ten seconds, then strangely invigorating” – followed by ten minutes of stretching.
“I tried meditation for months because everyone in longevity circles raves about it, but I was rubbish at it,” he admits. “Stretching works better for me – it’s moving meditation.”
Supplements: Trial, Error, and Personal Choices
If you expected meticulously arranged pill organisers and scientific precision, the reality is more haphazard. Amara keeps her supplements in a kitchen drawer, grabbing what she needs each morning.
“I’ve tried dozens of things over the years,” she says, showing me a collection that’s been winnowed down through trial and error. “I used to take about 15 different supplements because I’d read about them somewhere. Now I’ve cut back to the few that actually seem to make a difference for me.”
Her current lineup includes vitamin D (“because, well, England”), magnesium before bed, and NMN supplement capsules, which she believes help with her energy levels.
“The NMN was a bit of a game-changer for me,” she explains while popping a capsule with breakfast. “I was sceptical because it’s not exactly cheap, but after about a month, I noticed I wasn’t hitting that afternoon slump anymore. Could be placebo, who knows? But I’ve kept with it for nearly a year now.”
When asked about timing and complex supplement protocols, she laughs. “I’ve read those detailed schedules where you’re supposed to take this one fasting and that one with fat and another one three hours after the first… it’s madness. I take most things with breakfast because otherwise, I’d forget.”
Daniel’s supplement shelf includes several products from UK-based Healthspan Formulas. “I spent months researching NAD+ supplements before settling on these,” he explains while preparing his morning routine. “Most brands cut corners somewhere—either underdosing the active ingredients or loading them with fillers.”
He points to the bottles neatly arranged in his kitchen cupboard. “The owner takes the supplement himself, which is pretty telling. Plus they have a load of information based on actual study data. I’m data-driven in my architecture work, and I approach longevity the same way—I want to see the evidence.”
Unlike Amara’s simplified approach, Daniel does track his supplement protocol in a spreadsheet, adjusting based on how he feels and occasional blood tests. “My partner thinks I’m absolutely mad,” he confesses with a grin. “She takes a multivitamin and calls it a day.”
Food as Fuel: The Reality of Daily Nutrition
For Sarah Patel, a 51-year-old academic researcher specialising in metabolic health, food is an important piece of her longevity practice, but not in the picture-perfect way often portrayed in wellness media.
“I practice time-restricted eating most days,” she explains in her Hampstead kitchen. “I typically eat between noon and 8 PM. But it’s not religious – if there’s a breakfast meeting or dinner party, I adjust.”
What about those elaborate meal prep sessions and perfectly balanced macro meals that fill Instagram? Sarah rolls her eyes.
“I’m a researcher, not a chef. Sometimes lunch is leftovers eaten standing up between Zoom calls.” Her approach focuses on a few key principles rather than perfection: plenty of protein, lots of vegetables, and minimal ultra-processed foods.
“The research is pretty clear that when you eat matters almost as much as what you eat, especially as you age,” she explains, preparing a simple lunch of salmon, vegetables, and olive oil. “But this idea that you need elaborate meal plans to age well is nonsense. Consistency with basic principles beats complexity every time.”
She admits to occasional dietary lapses, especially during busy academic periods. “I had three espressos and a pastry for breakfast yesterday because I was finishing a grant proposal. Life happens. The goal is what you do most of the time, not all of the time.”
Marco Rossi, a 47-year-old restaurateur with three London establishments, has perhaps the most relaxed approach to nutrition among our four longevity practitioners.
“I’m Italian. Food is joy, connection, pleasure,” he says emphatically at his Richmond home. “This obsessive measurement and restriction? That’s not living well.”
Instead, Marco focuses on quality and rhythm. “I eat proper meals, not snacks. Mostly Mediterranean foods because that’s my heritage. We know these dietary patterns work because entire populations have thrived on them for centuries.”
His one concession to modern nutritional science is his eating window. “I naturally fall into about a 10-hour eating period. First meal around 10, last meal by 8. It works with my schedule and seems to help with digestion.”
Movement: Finding What Works for Real Life
The fitness routines of our longevity practitioners are notably devoid of extreme approaches. You won’t find ultra-marathons or gruelling CrossFit sessions here.
“I move daily, but gently,” explains Amara. “I walk to work – about 40 minutes each way. Three times a week I do basic strength training at home, just bodyweight or light dumbbells.”
When I ask about high-intensity interval training, often touted in longevity circles, she shrugs. “I’ve tried it. It wrecked me. Maybe I wasn’t doing it right, but I’d rather be consistent with something manageable than sporadically do something intense.”
For Daniel, movement is integrated into his workday. His home office features a standing desk, and he takes calls while walking around his neighbourhood. Twice weekly, he works with a trainer who focuses on strength and mobility.
“The trainer was actually my one non-negotiable splurge,” he admits. “Left to my own devices, I’d probably just go for runs, which I enjoy but isn’t enough as you age. Having someone ensure I’m doing the right strength work for longevity has been worth every penny.”
Marco takes perhaps the most natural approach to fitness, with no formal exercise regimen at all. “I’m active all day in my restaurants, constantly moving. Then weekends, I’m in my garden or taking long walks along the Thames with my family. Our bodies were designed for this kind of variable movement, not sitting at desks then punishing ourselves in gyms.”
Sarah splits the difference with a practical approach: “I do 20 minutes of strength training every other morning – just basic movements with kettlebells. Then once a week, I take a long hike in Hampstead Heath. It’s not complicated or sexy, but it’s sustainable for decades, which is the point.”
Sleep: The Foundation Everyone Struggles With
If there’s one area where our subjects’ aspirations sometimes collide with reality, it’s sleep. All four prioritise it in theory, but London life often interferes.
“Sleep is my foundation,” says Amara. “But also my greatest challenge.” Her bedroom is carefully optimised – blackout curtains, cool temperature, no electronics. “But then there’s reality. Work events run late. I get caught up in a good book. My ideal bedtime is 10:30, but that probably happens half the time.”
She tracks her sleep with a simple ring, not for the advanced metrics but as accountability. “When I see I’ve only averaged six hours for a week, it’s a wake-up call to prioritise better.”
Daniel’s approach is more structured. “I have a wind-down alarm at 9:30 PM. That means devices off, lights dimmed. I aim to be in bed by 10:30.” His commitment to this routine borders on the religious, declining evening events that would interfere.
“I used to think I was just ‘bad’ at mornings. Turns out I was bad at bedtimes,” he jokes. “Fix the evening, and the morning takes care of itself.”
Yet even he admits to exceptions. “When my parents visit from Scotland, all routines go out the window. Family comes first. The sleep routine will still be there when they leave.”
The Technology Reality: Helpful Tools, Not Masters
While aspects of the longevity lifestyle rely on technology – sleep trackers, continuous glucose monitors, smart scales – our subjects maintain a refreshingly practical relationship with their devices.
“I’ve tried all the trackers,” says Amara. “Most of them gave me data I didn’t know what to do with. Now I just use what actually helps me make decisions.”
Her current technology consists of a sleep ring and occasional use of a continuous glucose monitor. “The glucose monitor was fascinating for a month. I learned which foods spike me personally, then stopped wearing it. I don’t need the constant feedback once I understand the pattern.”
Sarah, despite her research background, maintains a similarly minimalist approach. “I’ve seen colleagues disappear down rabbit holes of tracking every conceivable biomarker. It becomes another form of anxiety.”
Her technology use focuses on periodic tests rather than continuous monitoring. “I do comprehensive blood work twice yearly and occasionally use a CGM if I’m testing a specific dietary change. Everything else feels like unnecessary complication.”
Marco uses no tracking technology whatsoever. “I’m intuitive. I know when I’m sleeping well or poorly. I know when my digestion is off. Our bodies have incredible feedback mechanisms if we learn to listen.”
The Social Dimension: Balancing Health and Life
Perhaps the most refreshing aspect of these longevity practitioners is their refusal to let health practices overshadow the life they’re trying to extend.
“What’s the point of living to 100 if you’ve alienated everyone you care about with rigid routines?” asks Marco. His approach explicitly prioritises connection. “Sunday lunches with family and friends might involve wine and pasta and staying up too late. Those moments contribute more to wellbeing than any supplement.”
Amara echoes this sentiment. “There’s research suggesting loneliness is more harmful than smoking. So yes, sometimes I stay out late with friends instead of adhering to my sleep schedule. It’s a conscious trade-off.”
Even Daniel, the most structured of our subjects, builds flexibility into his approach. “I have core practices I protect, but I’m not the guy calculating the exact glycemic load of a wedding cake instead of dancing with my wife.”
The Reality Check: Cost, Privilege, and Perspective
When asked about the financial aspects of their longevity practices, our subjects acknowledge the privilege involved.
“Some elements are expensive,” Amara admits candidly. “Quality supplements, organic food, good healthcare – these things cost money. I’m fortunate to be able to afford them.”
She’s quick to add that many foundational practices cost nothing. “Light exposure, movement, time-restricted eating – these are free. But yes, some of the optimisations require resources that not everyone has.”
Daniel frames it differently. “I think of it as investment rather than expense. I’d rather spend on prevention now than treatment later.”
Sarah, perhaps because of her academic background, brings a broader perspective. “The most powerful longevity interventions are accessible to almost everyone – quality sleep, stress management, basic nutrition, movement, and meaningful connection. The supplements and biohacking tools might add marginal benefits on top of that foundation, but they’re not the core.”
The Future Outlook: Evolving Practices
None of our four subjects view their current practices as static. All expect their approaches to evolve with emerging research and personal experience.
“What worked in my 30s might not be what works in my 50s,” says Amara. “I’m constantly learning and adjusting based on how my body responds and what new research suggests.”
Daniel is particularly excited about emerging research on cellular senescence and NAD+ pathways. “The field is moving so quickly. We understand the mechanisms of ageing better than ever before. I expect my approach to continue evolving as the science does.”
Sarah strikes a note of scholarly caution. “Many promising interventions still need more human data. I’m optimistic but patient. Science takes time to mature.”
Marco offers perhaps the most grounded perspective. “Throughout human history, certain principles have promoted health and longevity – community, natural movement, whole foods, purpose, rest. The modern additions are interesting, but I suspect the foundations will remain the same.”
Living Well Today, Planning for Tomorrow
As our month with these four Londoners concludes, it’s clear that their longevity practices aren’t about denial or fear, but about expanding possibilities.
“I’m not afraid of ageing,” says Amara as we finish our final conversation. “I’m afraid of ageing poorly – of losing function, independence, and joy prematurely. Everything I do is about maintaining those for as long as possible.”
Daniel puts it more pragmatically: “I have projects I want to see through that will take decades. My practices are about ensuring I have the capacity to do that work well into my later years.”
Sarah frames it through her researcher’s lens: “We’re the first generation with both the knowledge and the tools to potentially influence how we age. That’s remarkable when you think about it.”
And Marco, ever the philosopher, concludes: “Every morning I can wake up with energy, every meal I can enjoy without discomfort, every day I can move freely and think clearly – these are gifts. My practices are simply about preserving those gifts for as many years as possible.”
None of them expect to live forever. None are chasing immortality. What they’re seeking is vitality throughout their natural lifespan – more good years, fewer limited ones.
As I leave London reflecting on these encounters, what strikes me isn’t the supplements or the sleep trackers. It’s the intentionality. In a culture that often treats ageing as something that happens to us, these four have chosen to engage actively with the process, bringing both science and personal wisdom to bear on perhaps life’s most universal journey.
