Once I was youthful, longevity meant including years.

At present, it means including life to these years.

This month, I turned 66. And as a substitute of slowing down, I’m doubling down—on my well being, my vitality, and my power.

My spouse and I nonetheless ski. We mountain bike. We chase our grandkids round the home. I’m not attempting to outlive into my 90s—I need to thrive as soon as I’m there.

As a result of I’ve seen the opposite facet. Each my dad and mom had Alzheimer’s. My in-laws lived into their 90s, however they had been frail, dependent, and barely capable of transfer. That’s not getting old. That’s gradual dying.

My purpose? To sq. the life curve. To really feel more healthy in my 60s than I did in my 30s.

Longevity Science in 9 Fast Hits

1. Coronary heart danger jumps when gums bleed.
   41 systematic evaluations discover periodontitis raises heart problems danger 19‑36 % relying on severity. (BioMed Central)
2. Tooth loss shaves off wholesome mind years.
   2024 meta‑evaluation ties poor periodontal well being to a 34 % larger probability of cognitive impairment. (SpringerLink)
3. Extra enamel = extra life.
   Adults maintaining ≥20 enamel at 70 take pleasure in longer incapacity‑free life expectancy than these with ≤19. (The Lancet)
4. Irritation drops once you deal with gums.
   Intensive scaling + azithromycin reduce CRP and TNF‑α for six months in individuals with metabolic syndrome. (Frontiers)
5. Being pregnant outcomes rely upon maternal plaque management.
   Periodontitis raises pre‑eclampsia danger 2.17× and low‑start‑weight danger 1.65×. (Fetal Medication Basis)
6. Blood‑stress assist begins in your tongue.
   Nitrate‑decreasing oral micro organism restore nitric oxide when NOS declines with age, supporting vascular well being. (Frontiers)
7. Sleep apnea hits cognition—particularly in ladies.
   Ten‑yr cohort of 18,815 adults hyperlinks obstructive sleep apnea to a 4.7 % larger dementia incidence in ladies by 80. (Well being) Airway form, tongue posture, and oral irritation all affect OSA danger.
8. Poor oral hygiene pairs with larger all‑trigger mortality.
   Entrance‑line cohort knowledge: edentulous adults present the steepest survival drop. (Frontiers)
9. Widespread press is catching up.
   Even Enterprise Insider now headlines the oral microbiome as a long life instrument. (Enterprise Insider)

What Does It Imply to Sq. the Life Curve?

“Squaring the curve” doesn’t simply imply residing longer—it means staying wholesome till the very finish.

As a substitute of an extended, gradual decline into illness and incapacity, the purpose is to compress illness into the shortest doable window earlier than demise. Think about a graph of well being over time: slightly than a gradual slope downward, the perfect curve stays flat—excessive perform, top quality of life—then drops off sharply on the finish. It’s not about including years to your life, however life to your years.

As a result of what’s the purpose of residing longer if you happen to’re not residing effectively?

Most individuals age like this: A gradual, regular decline in muscle, vitality, and mind energy. Extra prescriptions, extra falls, much less autonomy.

But it surely doesn’t need to go that manner.

Whenever you sq. the life curve, you keep sharp and cellular till the very finish. You don’t simply lengthen lifespan—you lengthen healthspan.

The mind modifications that result in Alzheimer’s at 75? They begin at 40.

The power you’ll must get off the ground at 85? You’re constructing—or dropping—that in the present day.

Right here’s what I’m doing now to remain within the “sq..”

1. I Prioritize My Mitochondria—As a result of They Are the Getting older Clock

In case your mitochondria break down, so does your mind, your coronary heart, your gums—every little thing.

Right here’s my present protocol:

• C15:0 (pentadecanoic acid): An odd-chain saturated fats you’re in all probability not getting out of your eating regimen. Backed by robust human knowledge. Helps mitochondrial perform and lowers irritation. This is the one I take.
• CoQ10: Essential for mobile vitality and brain-heart well being, particularly if you happen to’re on statins. This is the one I take.
• Magnesium: For vitality, mind perform, and deep sleep. This is the one I take.

2. I Defend My Mind—Beginning With My Mouth

Each of my dad and mom had Alzheimer’s. I’ve spent 40+ years connecting the dots between oral well being and mind well being.

Your gums are mind tissue. The bloodstream and inflammatory pathways ensure that of that.

So day by day, I:

• Mouth tape to make sure deep, nasal sleep
• Monitor sleep with my Oura ring—and optimize weekly
• Hold irritation low by way of oral care, clear eating regimen, and motion
• Deal with my gums like my mind depends upon them (as a result of it does)

3. I Prepare for the Life I Need at 85

I don’t elevate weights to “keep in form.” I prepare so I can:

• Ski and mountain bike at altitude with my grandkids
• Fall and get again up
• Keep unbiased, cellular, and clear-headed till my final days

My weekly rhythm:

• Carry 3x/week
• Stroll 10k+ steps/day
• Eat 30–40g of protein per meal
• Pilates 1x/week

Most individuals don’t understand: Falls are the main reason behind injury-related demise in older adults. Power is your longevity insurance coverage!

4. I Take Oral Well being Extra Significantly Than Ever

That is probably the most missed a part of getting old—and the one I’ve spent my life attempting to assist individuals perceive.

Poor oral well being drives:

• Heart problems
• Alzheimer’s
• Low start weight
• Systemic irritation

My day by day non-negotiables:

• Floss (within the final ten years, I’ve switched to floss with out Teflon and PFAS)
• Prebiotic toothpaste with nano-hydroxyapatite (Use code ATD15 to strive Fygg)
• Tongue scraping—by no means ever mouthwash (even the “pure” varieties which include oral microbiome-disruptive important oils)

Getting older Properly Is a Alternative You Make Now

You don’t must do every little thing. However you do want to begin.

You’re both:

✅ Constructing capability for power, reminiscence, and independence
❌ Or setting your self up for a gradual, painful decline

I’m not right here to stay eternally. But when I’m round, I need to make it good. That’s what I need for you, too.

– Dr. Mark Burhenne

P.S. Are you working in your healthspan or simply hoping for the most effective? Hit reply—I’d love to listen to the way you’re planning for 80+.

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