When people turn thirty, many begin to feel as though they are standing at a crossroads. It is a milestone that naturally prompts reflection — not only about career paths and personal achievements, but also about the kind of future they hope to build. For some, it is a decade of acceleration; for others, it is a period of recalibration. Either way, the thirties often mark the beginning of a more intentional phase of adulthood.
According to Dr. Mohammed Enayat, a GP, biohacking expert, and founder of HUM2N, turning 30 is not just a symbolic transition. It is also a biological one. He explains that the “Big 3-0” represents a crucial turning point for long-term health, as this is when the foundations for aging well are quietly laid.
He emphasizes that many of the chronic diseases that emerge in our 60s and 70s actually begin developing decades earlier. “Most diseases that cause problems later in life start silently in our 30s and 40s,” he explains. Because of this, prevention during midlife is not optional — it is essential. Rather than waiting for symptoms to appear, this is the time to take proactive steps that can significantly influence health outcomes in the decades ahead.
Once individuals pass 40, the risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and certain cancers begins to rise gradually. However, Dr. Enayat stresses that this is not because the body suddenly “fails.” Instead, it is due to the cumulative effects of biological wear and tear — a process that can be slowed through conscious lifestyle choices. In his view, this decade becomes a make-or-break period that determines how resilient, energetic, and independent a person will remain later in life.
Dr. Enayat has publicly stated that he has managed to reverse his biological age by 14 years — reportedly testing as biologically 24 while chronologically 38. While such claims spark curiosity, his broader message is grounded in widely supported principles of preventive medicine: consistent habits matter more than quick fixes. He now encourages others to adopt evidence-based lifestyle practices that support longevity and metabolic health.
Cut Back on Drinking and Smoking
Alcohol consumption and smoking are strongly associated with increased risks of heart disease, stroke, cancer, liver disease, and accelerated aging. Even moderate but consistent use can contribute to inflammation, oxidative stress, and long-term organ damage. Dr. Enayat therefore lists reducing — or ideally eliminating — both habits as one of the most powerful steps toward extending lifespan.
He explains that cutting back can dramatically lower the risk of premature cardiovascular disease and certain cancers. Beyond abstaining from harmful substances, he also recommends routine health monitoring. Regular checks of blood pressure, cholesterol levels, blood sugar, and body composition can help detect early warning signs before they escalate into serious conditions.
Importantly, he cautions against skipping standard screenings. Mammograms, cervical screenings, prostate exams, and bowel cancer tests are not merely formalities; they are proven tools for early detection. Identifying issues in their earliest stages often leads to more effective treatment, fewer complications, and better survival rates.
Move More — and Move Smarter
Exercise remains one of the most well-documented predictors of healthy aging. Dr. Enayat highlights physical activity as a cornerstone of longevity, recommending a balanced approach that includes cardiovascular exercise, strength training, and mobility or balance work.
Cardio exercises — such as brisk walking, cycling, or swimming — strengthen the heart and lungs, improve circulation, and lower the risk of stroke, diabetes, and cognitive decline. Meanwhile, strength training becomes increasingly important after 40. As muscle mass naturally declines with age (a process known as sarcopenia), resistance exercises help preserve muscle, protect bone density, maintain metabolic rate, and reduce the risk of falls.
Mobility and balance training, often overlooked, play a crucial role in injury prevention and long-term independence. Flexibility and joint health allow the body to move efficiently and comfortably over time.
The encouraging news is that consistency matters more than intensity. Two to three structured workouts per week can significantly improve health markers. Additionally, small bursts of movement — taking the stairs, walking during phone calls, stretching between meetings — accumulate throughout the day and contribute to overall vitality.
Eat Like They Do in the Mediterranean
Nutrition is another pillar of long-term wellbeing. Dr. Enayat recommends following a Mediterranean-style diet, which emphasizes fresh fruits and vegetables, whole grains, legumes, nuts, seeds, olive oil, and lean sources of protein such as fish.
This dietary pattern is rich in fiber, antioxidants, and healthy fats, particularly monounsaturated fats from olive oil. Research has consistently linked the Mediterranean diet to reduced inflammation, improved cholesterol levels, better blood sugar control, and a lower risk of cardiovascular disease.
Ideally, half of each plate should consist of vegetables and fruits, with the remaining half divided between whole grains and lean protein sources. Processed foods, refined sugars, and excessive saturated fats should be minimized. This approach not only supports heart and metabolic health but also nurtures gut health, which increasingly appears to play a central role in immunity and mood regulation.
Hydration is equally important. Adequate water intake supports digestion, circulation, temperature regulation, and cognitive function. Dr. Enayat also underscores the value of natural light exposure, particularly in the morning. Sunlight helps regulate circadian rhythms, improves sleep quality, boosts mood, and enhances overall energy levels.
Sleep Like Your Life Depends on It — Because It Does
Sleep is not a luxury; it is a biological necessity. Poor sleep disrupts immune function, appetite regulation, emotional stability, and cardiovascular health. Chronic sleep deprivation has also been linked to increased risks of obesity, hypertension, and neurodegenerative diseases.
During midlife, stress levels often rise as individuals balance careers, family responsibilities, financial pressures, and hormonal changes. Persistent stress can accelerate biological aging by increasing cortisol levels and systemic inflammation. Therefore, stress management becomes indispensable.
Mindfulness practices, regular social connection, hobbies, therapy, and time spent in nature can all help buffer the effects of chronic stress. Protecting mental and emotional wellbeing is just as critical as maintaining physical health, particularly during this transitional stage of life.
Dr. Enayat concludes that the 40s represent an ideal opportunity to establish a strong foundation for long-term resilience and vitality. The habits formed during this period — how you move, eat, sleep, and manage stress — shape not only how long you live, but how well you live. By making thoughtful, sustainable adjustments in midlife, individuals can significantly increase their chances of aging with strength, clarity, and independence.
