For more than 25 years, I was a full-time smoker, a wine lover, and a chronic sugar fiend.
My life was packed—two young kids, a high-pressure job, endless responsibilities—and the little pleasure I allowed myself came in the form of 15 cigarettes a day.
My diet was convenient but unhealthy, my exercise was nonexistent, and my sleep was a mess.
I battled migraines, tense shoulders, and constant fatigue.
Simply surviving felt like an achievement, and thinking about changing anything was impossible.
Yet now, as I approach my 60s, I feel like I’ve been handed a second life.
Energetic, focused, and physically thriving, I’m living proof that ageing is not a one-way street.
The Moment Everything Changed
The wake-up call came in the form of a back injury after I started running in my early 40s.
What began as a tentative half-mile jog ended in agonising pain—a severe prolapsed disc compounded by scoliosis I didn’t even know I had.
Sitting, standing, even walking became a challenge.
An MRI confirmed the damage, and while surgery was an option, I wanted a different path.
Guided by osteopath Sarah Key, I slowly rebuilt my core strength.
Gentle exercises, yoga, and eventually Pilates allowed me to regain movement and control.
Months later, I also stopped smoking—not by willpower alone, but with the help of a hypnotism session that left me with no desire for cigarettes.
Suddenly, I felt alive in a way I hadn’t in decades.
A Lifestyle Overhaul That Worked
Recovery from injury opened the door to bigger changes.
I embraced regular exercise, yoga, Pilates, and eventually running again.
Time-restricted eating and prioritising sleep became central to my routine.
I learned that ageing is not a passive process: your daily habits shape your biological age more than your genetics ever will.
According to Harvard geneticist David Sinclair, only 20% of our longevity is predetermined by DNA—the rest is environment, behaviour, and lifestyle.
Confronting Midlife Challenges
My 50s brought the menopause, complete with night sweats and relentless hot flushes.
Thanks to guidance from Dr Erika Schwartz and hormone replacement therapy, I regained balance.
Estrogen, I discovered, plays a huge role in biological age: studies show blocking it can accelerate ageing by almost a decade, and restoring levels reverses that effect.
Life also reminded me of its fragility.
The death of my last surviving parent brought a stark awareness of mortality.
Facing that, combined with turning 60, made me realise that I had a choice: I could succumb to fear and anxiety about ageing, or I could act.
Biological Age vs Chronological Age
In February 2023, a GlycanAge blood test revealed a shocking result: my biological age was 20, despite my chronological age being 61.
Decades of smoking, drinking, and sitting had seemingly reversed.
This wasn’t magic—it was the cumulative effect of consistent lifestyle choices, from exercise and diet to sleep and stress management.
The key takeaway? Ageing isn’t inevitable.
Your body can regenerate and thrive with the right habits, no expensive injections or gimmicks required.
Three Core Strategies to Shove Old Age Aside
Eat Slightly Less
Cutting your daily intake by just 10%—a small handful of fries, three cookies—can dramatically improve cardiovascular health, reduce diabetes risk, and even lower your biological age.
Tiny, sustainable adjustments add up over time.
Move More
Exercise isn’t about extreme fitness; it’s about consistency.
Walking, stretching, yoga, Pilates, or light running is enough to boost both mental and physical health.
Your brain, heart, and body all thrive on regular movement.
Rest Better
Deep, quality sleep is non-negotiable.
Even if you struggle now, simple techniques developed by top sleep scientists can improve your rest, help you fall back asleep quickly, and allow your body to recover optimally.
Life Lessons Beyond Health
Ageing isn’t just about physical wellness—it’s about perspective.
Cher, reflecting on turning 40 and beyond, said it best: “Keep living your life until you die.
Keep going for it. You can never give up. Don’t let old age get in your way.”
I’ve learned that maxim is as true at 60 as it is at 20.
My journey shows that ageing doesn’t have to be a slow decline.
With focused, consistent choices, you can feel younger, stronger, and more alive than ever—and perhaps even reverse decades of wear and tear.
Adapted from Age Less by Sandra Parsons (New River Books, £14.99), to be published 5th June.
Follow Sandra on Instagram @AgelessTheMethod
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