When people turn thirty, they feel like they have found themselves at a crossroad. At this point in life, many take their time to ponder upon the thought of what they expect their future to look like.

According to Dr. Mohammed Enayat, a GP, “biohacking” expert, and founder of HUM2N, the “Big 3-0” isn’t only about taking stock of your life or career, but also a time when the trajectory of your long-term health begins to take shape.

He adds that “most diseases that cause problems in our 60s and 70s begin quietly in our 30s and 40s” and that is why prevention in midlife is crucial for the future.

“Once you pass 40, the risk of several chronic health conditions gradually increases, not because the body fails, but because biological wear and tear begins to accumulate,” he told the Daily Mail. “This decade is essentially the make-or-break period that determines how well you’ll age.”

The longevity doctor says he has turned back his biological clock by 14 years, at one point reportedly testing as biologically 24 while actually 38, and he’s now trying to help others do the same by adopting certain life habits.

Cut Back On Drinking And Smoking

Consumption of alcohol and smoking has been closely linked to increased risks of chronic disease, premature aging, and reduced overall life expectancy. So, it doesn’t come as surprise that Dr. Enayat lists cutting back on both as key for longevity, adding that doing it can “dramatically lower the risk of premature heart disease, stroke, and cancer.” 

He says adults should make regular health checks part of their routine, including blood pressure, cholesterol, and blood sugar tests, as well as keeping track of weight and waist size to catch problems early. He also warns against skipping standard screenings such as mammograms, cervical smears, prostate exams, and bowel cancer tests, pointing out that spotting issues sooner rather than later can lead to far better outcomes.

Move More — And Smarter!

When it comes to exercise, Dr. Enayat says it’s one of the key factors of healthy aging. He recommends a balanced routine that includes cardio, strength work, and mobility or balance exercises, saying this mix can help cut the risk of diabetes, dementia, and heart disease while keeping muscles and bones strong as you age.

“Cardio strengthens the heart and lungs and reduces the risk of diabetes, strokes and dementia,” he explains. “Strength training becomes especially important after 40 because it preserves muscle mass, improves bone density, enhances balance and keeps your metabolism active.”

What’s more, you don’t have to overdo it. Two or three workouts a week can move the needle, and small bits of movement spread through the day add up.

Eat Like They Do in the Mediterranean

The Mediterranean diet centers on fresh, seasonal fruits and vegetables, along with whole grains and healthy fats like olive oil. It’s a balanced, flavorful way of eating that supports heart health, helps manage weight, and lowers the risk of diabetes, while staying low in saturated fat and high in fiber.

Dr. Enayat recommends adopting this style of eating for longevity.

“This approach naturally lowers inflammation, stabilises blood sugar, improves cholesterol and supports gut health,” he says. “Around half your plate ideally comes from vegetables and fruit, with the rest split between whole grains and lean protein sources.”

He also highlights the importance of staying hydrated and being exposed to natural light. “Staying hydrated, getting natural light in the morning and stepping outside during lunch breaks helps regulate energy and mood,” he explains.

Sleep Like Your Life Depends on It — Because It Does

“Poor sleep disrupts immunity, weight regulation, mood and cardiovascular health,” Dr. Enayat says.

He also notes that mental and emotional wellbeing can take a hit in midlife, as people try to juggle careers, family life, and changing hormones.

“Managing stress, through mindfulness, community, hobbies or therapy, becomes indispensable at this stage of life because chronic stress accelerates biological ageing,” he explains.

Dr. Enayat concludes by saying, “Your 40s are the perfect time to build a foundation for long-term health, resilience and longevity.”