We are living longer than ever before, but the real question is – are we living well? While life expectancy steadily increases, too many people spend those final decades managing painful and life-limiting chronic conditions.

That is why the focus is shifting from ‘lifespan’ to ‘healthspan’, meaning the number of years we can live in good health. At the heart of this shift lies a deeper understanding of how we can influence the process of ageing and improve cellular and metabolic health through nutrition, lifestyle and targeted supplementation.

The Future Lab Five Pillars of Healthspan provide a framework for doing just that.

Ageing begins at a cellular level: over time, cells become less efficient at producing energy and enabling repair, contributing to a gradual decline across all body systems.

An exciting development in prolonging cellular health is nicotinamide riboside (NR), a precursor to NAD+—a molecule that fuels cellular energy and repair. NAD+ levels naturally decline with age, and restoring them with NR improves mitochondrial function, DNA repair and resilience to stress.

Resveratrol and quercetin, two polyphenols found in red grapes, berries and onions, support this pillar by reducing oxidative stress and promoting autophagy (the body’s natural cellular clean-up process).

Your metabolism governs how your body generates energy, regulates blood sugar and processes fats. As we age, metabolic flexibility declines, making us more prone to insulin resistance, weight gain and chronic inflammation.

Modern research shows that berberine—a plant compound long used in herbal medicine—can improve insulin sensitivity, reduce blood glucose levels and lower triglycerides. It also activates AMPK, an enzyme that supports fat metabolism and cellular repair.

In combination, nicotinamide and berberine may have synergistic effects on mitochondrial function and metabolic control, providing profound benefits for those wanting to preserve energy, cognition and balance as they age.

Even if its cold outside, regular movement is essential for physical and mental health. Exercise helps stimulate circulation, support immune function, and release mood-boosting endorphins. Aim for 30 minutes of moderate activity most days—whether that’s walking, stretching, yoga, or home workouts.

Also, try to get outdoors daily for a dose of fresh air and natural light. It’s a great way to reduce stress and support your circadian rhythm, which affects both sleep and mood.

Top tip:

Limit processed carbohydrates and follow a Mediterranean-style diet rich in healthy fats, fibre and whole foods. Add regular movement, such as walking after meals, to improve insulin sensitivity. Consider Berberine Complex for targeted metabolic support.

Muscle is a key predictor of longevity and independence. Sarcopenia (the loss of muscle with age) can lead to frailty, falls and reduced quality of life.

While diet and resistance training are critical, cellular energy also plays a role. Low NAD+ levels impair muscle recovery and regeneration. Nicotinamide riboside helps maintain mitochondrial function in muscle tissue, while quercetin supports performance and reduces exercise-induced oxidative stress.

Cognitive decline, poor sleep and emotional instability are not inevitable. Many of these issues are linked to declining mitochondrial function, chronic inflammation and poor blood sugar control.

Nicotinamide riboside supports brain energy metabolism and the production of brain-derived neurotrophic factor (BDNF)—a key molecule for memory and neuroplasticity. Berberine stabilises blood sugar, reducing glycaemic spikes that impair mood and cognition. Resveratrol further enhances neuroprotection through its antioxidant effects.

Top tip:

Eat a colourful, polyphenol-rich diet, prioritise sleep and practise intermittent fasting to boost NAD+ production and autophagy. Supplements like NAD+ Booster and Cellular Longevity support these processes.

Cognitive decline, poor sleep and emotional instability are not inevitable. Many of these issues are linked to declining mitochondrial function, chronic inflammation and poor blood sugar control.

Nicotinamide riboside supports brain energy metabolism and the production of brain-derived neurotrophic factor (BDNF)—a key molecule for memory and neuroplasticity. Berberine stabilises blood sugar, reducing glycaemic spikes that impair mood and cognition. Resveratrol further enhances neuroprotection through its antioxidant effects.

Hormones orchestrate everything from metabolism to mood, sleep to libido. With age, shifts in oestrogen, testosterone and cortisol can leave us feeling flat, foggy or out of balance.

Metabolic health is key. Berberine regulates insulin and cortisol, two hormones that influence the broader hormonal network. Nicotinamide riboside supports adrenal and mitochondrial function, helping the body adapt to stress. Quercetin may also reduce the inflammation that disrupts hormonal signalling.

Top tip:

Limit screen time before bed, eat your last meal early, and build stress resilience with mindfulness or breathing techniques. Nutrients found in NAD+ Booster, Cellular Longevity and Berberine Complex can help protect brain function as part of a whole-body strategy.