28 Mar Health-Span Over Lifespan: How To Age Stronger, Not Just Older

We all age. And strangely enough, it seems like the circle of life takes us back—our hormones start resembling pre-puberty patterns, and even our sleep can follow suit.

But aging isn’t just about counting years—it’s about how well we live them.

Lifespan vs. Health-Span

Growing old can be defined in two important ways:

• Lifespan: The total number of years you live.
• Health-span: The number of years you live in good health.

👉 The average human lifespan is about 79 years.
👉 But the average health-span? Only 67.4 years.

That’s nearly 12 years of life potentially spent in declining health.

The Good News?

We can do something about it.

Sure, I could go deep into topics like stem cell exhaustion, genomic instability, or cellular senescence—but let’s skip the biology lecture. Instead, let’s focus on what you can actually do to improve your health-span, no matter where you are in life.

Start Now, No Matter Your Age

I personally started making changes in my 40s, but this advice is aimed at those who are getting a bit older. One big tip:

Have purpose after you retire.

Without it, aging accelerates.

My Health-Span Stack & Anti-Aging Guidelines

1. Protein: The Underrated Hero

As we age, our ability to taste and enjoy food can decline—leading to cravings for soft, sugary options like cakes and pastries. Prioritize protein through food or shakes.

Protein Guidelines:

• Sedentary but healthy older adults: 1.2 g/kg/day
• Sick, injured, or post-surgery individuals: 1.6 g/kg/day or more
• Weight loss or muscle building goals: 1.6 to 2.4 g/kg/day

Pair increased protein with resistance training to help fight sarcopenia (age-related muscle loss).

2. Vitamin D3

Take 1,000 to 3,000 IU daily, with a fatty meal for better absorption.
💡 Choose a formula that includes Vitamin K2 for added bone support.

3. Magnesium: Vital for Heart, Bones & Brain

Low magnesium is linked with a host of age-related issues including cardiovascular disease, diabetes, osteoporosis, and cognitive decline.

Forms I recommend (400 mg before bed):

• Magnesium citrate
• Magnesium aspartate
• Magnesium glycinate
• Magnesium gluconate
• Magnesium lactate

4. Folic Acid

• 400 to 800 μg daily

• Never exceed 1,000 μg (1 mg)

5. Vitamin B12

• 1,000 to 2,000 µg daily (oral supplements are just as effective as injections)

6. Blueberry Anthocyanins (For Brain & Longevity)

• 0.5–1 g/day of anthocyanins
• Blueberry powder: 12 g/day
• Freeze-dried blueberries: 24 g/day
• Fresh or frozen blueberries: 60–120 g/day

7. Creatine Monohydrate

• 3–5 g daily with food
• Especially beneficial if muscle function is declining

8. DHEA (Dehydroepiandrosterone)

Take in the morning with food for a month, then re-test.

Suggested Doses:

• Men: 20–50 mg/day
• Women: 10–30 mg/day

👉 For very low levels, up to 50 mg/day may be necessary for both men and women.

9. Maca (For Libido & Hormonal Health)

• 2–3 g daily
• All types (red, black, yellow) are effective for improving libido
• Especially useful for the visual creatures among us 😉

Your 40s & Beyond: Focus on the 5 Pillars of Health

These don’t change with age—they become more important:

1. ✅ Maintain a healthy weight
2. 💪 Stay active
3. 🥗 Nourish your body with quality nutrition
4. 😴 Prioritize sleep
5. 😌 Moderate stress

Trust me, I’m trying too—and I now fully understand why men die seven years earlier 😅

Aging is inevitable—but how you age is up to you.

Stay strong, stay sharp, and take charge of your health-span

Coach Craig Brown