This is the second part of a special three-part series on what it takes to build a mind for life. I define a ‘mind for life’ as one that’s busy, curious, and dynamic at every age, consistently tapping into our unique talents and opportunities, helping us live meaningfully and fully. In the first part of the series, I explored our current beliefs about ageing. I recognised that getting older doesn’t automatically lead to a decline in our mental abilities. In fact, having positive thoughts about ageing can help people live 7.5 years longer than those with negative views. While the first part focused on our beliefs, this second part is about how we take care of ourselves.

Specifically, how taking control of our health can strengthen our minds.

Observant readers may notice the gap between publishing parts 1 and 2 of this series is approximately six months—a period even the most procrastinating of writers would shudder at. This delay was because of my own serious health issues, which adds a layer of irony to the topic. Just a couple of weeks after writing the first part, doctors informed me I required open-heart surgery to address a serious issue with one of my heart valves. I put writing on hold, and although I began typing again in January after a successful operation, it took some time to return to this series. I wasn’t sure if my original messages still held true. I needed to look at them again in a new light. So I did. And they do. Maybe more than ever. 

The one certainty we all face

There is one certainty facing every human being on this planet: at some unknown point in the future, we will take our final breath. This stark reality has been with us for two million years. Understandably, we don’t like to think about it, and most of us do our best to avoid the thought. In psychology, there’s a theory called terror-management theory. It suggests that when we’re confronted with the idea of death, we defensively turn to things we believe will shield us from it, literally or otherwise.

One such example is the efforts of technology entrepreneur Bryan Johnson, 46, who has been on a three-year quest for eternal life. Johnson’s two million dollar immortality techniques include a strict diet of 2,250 calories per day in a six-hour period, 111 supplements daily, a rigid bedtime routine, blood transfusions, and daily health tests, among many other things. However, unless he’s discovered a groundbreaking genetic solution for everlasting life, Mr. Johnson is still likely to face the same eventual outcome as the rest of us. 

We require a more grounded and pragmatic goal: living healthier for longer. 

Living healthier for longer

While Bryan Johnson’s quest for immortality highlights the extremes some will go to in an attempt to defy ageing, a more balanced and realistic approach is offered by Dr. Peter Attia. In his book, Outlive: The Science & Art of Longevity, Dr. Attia presents longevity as two parts of the same coin: lifespan—the length of our life, and healthspan—the quality of our lived years. He envisions a life that isn’t just longer but also freer from the debilitating grips of disease, which we can delay or prevent, allowing us to thrive in the second half of our lives.

To manifest this vision, there are four strategies that can help us take control of our health. These strategies are built around a more personalised, proactive strategy, where we are more informed and take action now instead of waiting. They move us from being passive passengers to active captains of our own ship; not to live forever, but to live longer with good health for as long as we can.

Which means starting now.

As John F. Kennedy once said, “The time to repair the roof is when the sun is shining.”

1. Prevent problems before they start

Prevention is at the heart of a proactive health strategy. While new technology plays an important role, adopting a preventive mindset is even more important. When I turned 40, I committed to getting a comprehensive annual health check-up each year. It was during one of these check-ups that doctors identified an issue with my heart valve. At that time, it wasn’t serious, but early detection allowed doctors to monitor it. Eventually, it did become serious, but without prior knowledge, I might have gone for a run one morning and not come back.

Preventive measures like regular health screenings help detect potential health issues early and reduce the risk of chronic illnesses. Advances in precision medicine and genomics provide detailed insights into individual predispositions. For example, genetic testing can reveal a predisposition to certain cancers, prompting earlier and more frequent screenings.

This focus on prevention also empowers individuals to take control of their health, cultivating a mindset of vigilance, knowledge, and responsibility. By staying well-informed and medically literate, especially if certain conditions run in the family, we become more invested in our health. I track all data related to my heart condition, including my blood levels, conversations with doctors, and other key information.

I’m not the expert, but like any good captain, I seek the knowledge and awareness to steer the ship—my ship—in the right direction. 

2. Make health choices just for you

No-one will ever be more invested in your health than you.

Everyone’s health journey is unique, influenced by genetic, environmental, and lifestyle factors. Too often, especially on social media, people force health advice into a one-size-fits-all approach—often motivated not by genuine care, but by algorithmic reasons.

Journalist Derek Thompson has written about this phenomenon, using the example of mental health anxiety. Thompson highlights that some ‘experts’ on social media advocate for an avoidance strategy to deal with anxiety—walking away from or avoiding fears to stay safe. In contrast, therapists typically encourage those suffering from anxiety to develop highly personalised coping strategies, often involving careful and calibrated exposure to the problem; the complete opposite of the earlier advice. Avoiding problems often increases anxiety.

The Dunning-Kruger effect exemplifies this issue. It’s a cognitive bias where individuals with limited knowledge overestimate their confidence. On social media, this often leads to generic and unhelpful health advice. Instead, personalised health strategies, like tailored nutrition plans based on metabolic and genetic profiles, can enhance our health and wellbeing.

By making health choices tailored to our individual needs, and recognising that what works for some may not work for others, we can identify and confront problems specific to us—even those that are uncomfortable and scary.

3. Know the risks and benefits

In health, as in most aspects of life, there are both risks and benefits. Understanding the balance between them is crucial for making informed decisions. This involves an honest assessment of your health and lifestyle, including acknowledging where you are on your current journey. This helps you evaluate the potential benefits and downsides of medical treatments, lifestyle choices, and preventive measures.

For example, while certain medications can offer significant benefits, they may also come with side effects that need careful consideration. I faced this decision when choosing between a prosthetic and a mechanical heart valve. Each option had its pros and cons—a prosthetic valve required no lifetime medication but typically only lasted 10 years, necessitating further open-heart surgeries, whereas a mechanical valve usually lasts a lifetime but requires daily medication for the rest of one’s life. After weighing the risks and benefits with my surgeon, I decided the mechanical valve was the best option. 

Similarly, lifestyle choices such as engaging in extreme sports or taking on strict diets carry their own sets of risks and rewards. There’s also the risk of doing nothing. By fully assessing these factors, we can make more rational and beneficial health decisions for our wellbeing and longevity. This way, we remain the captain (active), not the passenger (passive).

4. Prioritise living well, not just living long

We want more out of life than simply the absence of sickness or disability; we want to thrive and enjoy life. Maintaining the quality of one’s life is as crucial as extending lifespan. Quality of life encompasses physical health, mental wellbeing, and the ability to engage in meaningful activities with those around us. 

Four foundational pillars of health can help us achieve this: exercise, nutrition, sleep, and emotional health. Regular physical activity improves cardiovascular health and enhances mood and cognitive function. Good nutrition supports overall health and energy levels, while sufficient sleep and strong emotional health are essential for mental performance and resilience.

In line with ‘Making health choices just for you,’ the specific tactics and implementation of each of these foundational pillars depend on your unique situation. There is no universal approach.  

Live life with purpose

Each of these strategies contributes to a mind that is busy, curious, and dynamic at every age. What also connects these four strategies is having purpose, clarity, and meaning in life. Longevity means little unless you have a reason for wanting to live longer. Life shouldn’t be about one big optimisation process. We aren’t computers or systems; we’re highly complex, extraordinary, living and breathing organisms. Each of us is the captain of our own unique ship.

Ask yourself why you want to live longer. For what and for whom? What is your life purpose?

Purpose is the belief that you are alive in order to do something.

I asked myself that question again after my heart surgery. During these five months of recovery, I realised more than ever the importance of living with intention, presence, and meaning.

This is what I wrote:

“To live a life of continuous growth and fulfillment, embracing new possibilities with optimism, grounded in my values, and enriched by meaningful experiences, being present in the moment, and positively impacting others through my coaching, creativity, and support.”

It might change over time. But, right now—and now is the only time we ever have—it feels good to me.

What feels good to you?

Building a mind for life isn’t just about extending our years, but enriching them. By taking control of our health, making personalised and proactive choices, understanding risks and benefits, and prioritising quality of life, we can make sure our journey is both fulfilling and meaningful.

No matter what life throws our way.

Coming soon: The third and final part: Embracing the Strength of Our Social Bonds.