José Hernández Poveda, longevity expert: “70% of how you age depends on what you do every day”

Longevity is no longer understood only as a matter of years lived, but as the ability to maintain physical and cognitive functions over time. In that shift of focus, José Hernández Poveda, a longevity expert and author of Aging Is Optional: The Formula for Living Longer Without Losing Your Quality of Life, introduces a clear idea in an interview with AS: “Aging is the progressive loss of our bodily functions, and we have incredible control over that process.”

That capacity for control changes the conversation completely. “We have countless strategies, ranging from the simplest to the most complex, to slow down or even reverse much of the damage,” he explains. In other words, aging is not only an inevitable process, but also one that can be modulated to a great extent.

In that context, one of the key factors is the role of genetics compared with habits. And on that point, his position is emphatic. “The latest research shows that only between 20% and 30% is genetic; the remaining 70% depends on us,” he says. According to his explanation, that percentage is directly tied to everyday decisions: “It depends on what we do every day and how we try to keep our body functioning.”

Focus on your lifestyle

That idea puts the focus on lifestyle. Beyond complex approaches, he identifies clear pillars: “nutrition, sleep, training and mental health.” Within those, he also points to specific and accessible actions. “Eliminating sugar and ultra-processed foods, moving more, walking, strength training or taking care of your sleep hours are some of the most effective things,” he notes.

He also insists that this room for improvement almost always exists. “It’s never too late,” he says. Even in people who have paid little attention to their health, “there are many things we can do to help the body work better.” To explain it, he uses a clear image: “We are like a machine, and what we have to do is align the gears so it works efficiently.”

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