GP who 'reversed' biological age by 14 years explains what people over 30 should be doing to prolong their life

1995 babies already turned 30 this year, and people born in 1996—it’s your turn next.

If you’ve recently just entered into your third decade of life, or are slowly gearing up for the transition, then you may want to heed what Dr Mohammed Enayat, the founder of longevity clinic HUM2N in South Kensington, has to say about health.

The GP, who previously claimed to have ‘reversed’ his biological age by 14 years, has alleged that a person's 30s and 40s are the 'make-or-break' years which will determine how well they will age.

“The reason prevention becomes so crucial at this age is that most diseases that cause problems in our 60s and 70s begin quietly in our 30s and 40s,” the biohacker told the Daily Mail.

In an attempt to reach young people, Dr Enayat has detailed exactly what those in their 30s should do if they mean to prolong their lives.

People in their 30s should make three switches for their health, according to a GP (Getty Stock Image)

Cut back on drinking and smoking

The first is limiting alcohol consumption and smoking, as the expert said that this can ‘dramatically lower the risk of premature heart disease, stroke, and cancer’.

Next, the expert, who reportedly has a biological age of 35, wants regular blood pressure, cholesterol, and blood sugar tests on the cards.

He also said that measuring waist circumference and weight can help make you aware of any warning signs of disease before they progress.

Regular exercise may help prolong life

Next, regular exercise. Those who work 9-to-5s may find implementing a routine more difficult, but Dr Enayat has solutions.

“Walking part of the commute, taking the stairs instead of the lifts, parking further away or getting off public transport one stop earlier can add thousands of steps weekly with minimal effort,' he said.

“You can also get an adjustable standing desk or take standing or stretching breaks to help combat hours of sitting down.”

Cardiovascular exercise, strength training, and mobility practice should be implemented into your daily routine (Getty Stock Image)

Dr Enayat explained that anyone hoping to build an exercise routine in their 30s and 40s should focus on cardiovascular activity, strength training, and mobility work.

According to the medic, two or three movement sessions per week are enough to make a difference.

“Even short, frequent movement snacks throughout the day, standing, stretching or walking for a few minutes, add up significantly,” he added.

Change up your diet

Exercise isn’t the only thing you need to do to prolong your life, though - you need to cut back on the sugar, junk food, and red meat, he claimed.

Instead of your usual diet, people in or entering their 30s should prioritise whole foods, according to the health professional.

Dr Enayat recommended eating a Mediterranean-style diet, rich in vegetables, nuts, whole grains, and fish.

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

Adults need more than seven hours sleep per day (Getty Stock Image)

Prioritise your sleep

Dr Enayat has made a serious case for prioritising your sleep, remarking that a poor level can ‘disrupt immunity, cause fluctuations in weight, and impact cardiovascular health.

According to the Mayo Clinic, adults should get at least 7 hours of sleep per night, and studies have previously shown that too little time in bed can be linked to poor health.

Issues that can arise include: weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.