New science says ageing health decline is not linear - proactive steps to take
New science says ageing health decline is not linear - proactive steps to take
And in today's newspapers, 'What does it mean to be retirement ready'?
In this edition
Course: The Summer Flagship Course is on sale
Feature: New science of modern ageing says ageing health decline is not linear
From Bec’s Desk: Back to the nest
SMH/TheAge: What does it mean to be retirement ready?
Prime Time: Preparing for your first meeting with a financial planner with Paul Benson
Summer Flagship Course now on sale
Our new, Summer Edition of the How to Have an Epic Retirement Flagship Course is now open for booking. There’s a 25% early bird discount for the first 200 people so get in there and book.
This is the last course for 2024. We won’t be hosting another until late in Feb 2025.
Want to learn more or download our NEW brochure? ➡️ visit the website here
And, here’s a smart idea - Why not ask your boss to pay for it?! Quite a few of our recent attendees had asked their companies to support them doing the course. And increasingly, I’m getting asked about whether companies can offer it to their staff as a workplace benefit. Yes - they can! So can super funds!
Here’s what some of the 650+ people who’ve completed the course in 2024 already say about it.
At the start of this course and with not much super I had little confidence for our epic retirement. But now having gone through the financial lessons and already had 1 financial planner meeting am now feeling confident that even with our amount of super we can still make it EPIC” – Sally
I really liked the content it covered everything that I needed to know for my upcoming retirement. I don’t usually finish online courses but this is the first one I’ve have so that speaks to how good the content and presentations are!" – Julian
I found this course to be invaluable as it covers every aspect of retirement planning. Not just the financial aspect, but the emotional, social, health and travel aspects as well. The workbook will be very useful to remind myself of my goals along the way" -- Godber
This course has changed the way I think about the next twenty years. I am so excited by the potential of what I want to achieve in the future - as if I was a twenty-year-old again. Thank you Bec - your course has provided me with so much to think about and the resources to find all the answers to my queries. What a difference your course has made to my confidence and future happiness." -- Gail
There’s lots more testimonials in the brochure.
New science of modern ageing says ageing health decline is not linear
And that leads us to things we can do to slow the decline and improve our healthspan.
As we age, it’s clear that getting older isn’t a simple, straight line. A new study published in Nature Aging is shedding light on how our bodies actually change over time and offering some fascinating insights into what we can do to slow down or even prevent some of the more undesirable effects of ageing. The big discovery? Our bodies don’t age in a predictable, linear way. Instead, things speed up and slow down at two very specific points in midlife, painting a much more dynamic and surprising picture of how we age.
Why is this important to retirement? — Well in my opinion, if we want to have an epic retirement, the most important investment we can make is into our body. You can have all the money in the world, but if you don’t have your health, you can’t enjoy it.
The study: ageing transitions through life
In this study, researchers closely tracked the biological data of 108 participants aged between 25 and 75, all living in California. They monitored these participants for an average of 1.7 years, and some for as long as 6.8 years.
These participants went through detailed tests every few months, which created millions of data points, covering everything from blood samples to nasal swabs. What the researchers found was that ageing doesn’t follow a neat, gradual pattern—it’s more like a rollercoaster, with two key periods of change happening around ages 44 and 60.
What happens at 44 and 60?
At 44, the study revealed some significant changes in molecular functions, like immune regulation and metabolism. Then, around 60, other systems like cardiovascular health and how our bodies handle fats and alcohol begin to shift noticeably. It helps explain why we often start noticing the effects of ageing—things like energy dips, metabolism changes, and even the start of health issues like diabetes or heart disease—as we approach these key ages.
For example, changes in how our bodies process carbohydrates and regulate our immune system might explain why cardiovascular issues and diabetes often arise in midlife. Then, at 60, shifts in how we metabolise lipids (fats) and alcohol might help explain why heart disease and other lifestyle-related conditions tend to crop up.
Ageing: not just a slow decline
One of the biggest takeaways from this research is that ageing isn’t just a slow, steady decline. Different parts of our body go through more dramatic changes at different times, which means ageing happens in bursts. This really challenges the old idea that we just "wear out" gradually over time. Instead, there are key stages—windows of opportunity—where we can step in, make lifestyle changes, and improve how we age.
Why this matters for you
Understanding these nonlinear changes could be a game-changer when it comes to healthy ageing. Knowing that certain systems in the body undergo accelerated change at different ages can help individuals—and the healthcare community—target interventions that improve healthspan, the period of life spent in good health.
So what does the study say we should be doing to intervene?
1. Focus on heart health (50s and 60s)
The study highlighted significant shifts in lipid metabolism around age 60, suggesting that cardiovascular risks, such as high cholesterol and heart disease, accelerate at this age. To mitigate these risks:
Monitor your cholesterol: Get regular check-ups to track cholesterol and blood pressure.
Incorporate healthy fats: Eat more omega-3-rich foods like salmon, chia seeds, and walnuts.
Exercise regularly: Cardiovascular activities such as brisk walking or swimming are vital to keeping your heart strong as your metabolism slows.
2. Boost immune function (50s)
The research pointed to immune dysregulation starting around age 44, which continues into the 50s. This means your immune system may become less efficient at fighting infections and regulating inflammation:
Eat an immune-boosting diet: Focus on foods rich in vitamins C and D, zinc, and antioxidants.
Prioritise sleep: Sleep is really important for your immune system to be able to repair and strengthen itself.
3. Manage carbohydrate metabolism (50s and 60s)
Changes in carbohydrate metabolism were noted around age 60, which can increase the risk of insulin resistance and diabetes:
Lower sugar intake: Reduce processed sugars and opt for complex carbs like whole grains and legumes.
Balanced meals: Pair carbs with protein or healthy fats to stabilise blood sugar levels.
Track your weight: Keeping a healthy weight in your 50s and 60s helps maintain stable blood sugar.
4. Strengthen musculoskeletal health (50s and 60s)
The study didn't focus specifically on muscles or bones, but as metabolic and immune changes occur, it's critical to maintain muscle mass and bone density:
Weight-bearing exercises: Incorporate strength training, walking, or yoga to maintain muscle and bone health.
Ensure calcium and vitamin D intake: Include dairy or fortified foods in your diet, and consider supplements if needed.
5. Prioritise mental wellness (50s and 60s)
Mental health is influenced by immune and metabolic changes. As these changes accelerate, it’s essential to focus on your mental wellbeing:
Practice mindfulness: Meditation and mindfulness can help reduce stress and improve mental clarity.
Challenge your brain: Engage in cognitive activities like puzzles, reading, or learning new skills to keep your brain sharp.
Stay socially connected: Strong social ties have been linked to better mental health and cognitive function.
6. Support liver and alcohol metabolism (60s)
The study observed shifts in lipid and alcohol metabolism around age 60, which suggests it’s important to monitor liver function and limit alcohol intake:
Limit alcohol consumption: Stick to the recommended daily limit—1-2 drinks per day.
Liver-supporting foods: Eat antioxidant-rich foods like leafy greens, garlic, and turmeric to support liver health.
Stay hydrated: Drinking plenty of water helps your liver function optimally.
7. Tailor your diet to metabolic changes (50s and 60s)
With slowing metabolism, adjusting your diet is key to maintaining health:
Increase protein intake: Protein supports muscle maintenance and repair.
Opt for healthy fats: Include avocados, nuts, and olive oil to help manage cholesterol and keep energy levels stable.
Eat smaller, more frequent meals: This can help keep your energy and blood sugar stable throughout the day.
8. Consider personalised health interventions
The study's use of multi-omics profiling points to a future where we can tailor health interventions to our individual biology:
Consider genetic testing: Explore if genetic or molecular testing could help you identify specific areas of risk.
Track health metrics: Use wearables to monitor sleep, activity, and heart health, giving you the data to adjust your health behaviours in real-time.
Hey everyone! Happy Sunday. As you’re reading this, I’ll be at the airport picking up my eldest daughter. It’s been 10 months since she left for Canada for a three month trip, later deciding to stay! So I’m a bit excited. Amazing how life, your goals, and your activities change as the kids start to boomerang in and out of the nest. It’s something I am reflecting on a lot as I write Prime Time, my next book… now 2/3rds done — and feeling right on target. I’ve really been enjoying writing this month. I’ve found so many new ways to talk about the process of shifting towards but maybe not quite into full retirement in our midlife, retaining the great things that work gives us, and leaving behind the ugly stuff, planning to live our midlives in a more proactive manner. More on this soon.
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Great thrills - The Epic Retirement Course for Spring is on it’s last formal week. Last week we had a live Q&A with Rowena Millward, talking about finding our sense of purpose. It was a fantastic session, talking about things that people often find difficult to discuss. Then we had an interactive coaching session where everyone talked on camera about how it feels to navigate their purpose, and how that was playing out for them. It’s terrific to see everyone on-camera sharing their stories. This week we have travel guru Fiona Dalton coming to do a live Q&A on all the secrets of the travel sector. I can’t wait.
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Our Summer Retirement Education Program — the last course for 2024 — is on sale, with our earlybird discount now giving everyone 25% off the course. I’ve put more info above!
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This week I toured through some of QBD’s bookstores in Brisbane to sign some books in-stores. It was a part of their Local Authors Program, which is running around the country. If you want to pick up a signed copy - get into the Brisbane City, Carindale or Mt Gravatt stores this week.
And, in between all that I’ve been preparing some guest speeches and reports for the weeks ahead. I love the guest speaking and educating in person part of my work. It offers a direct contrast to sitting behind this computer educating in writing that gives the perfect balance. Want me to speak or educate somewhere? Email me.
And don’t forget to send me your letters! I love them. Please, send them to bec@epicretirement.com.au.
Many thanks! Bec Wilson
Author, podcast host, columnist, retirement educator, and guest speaker
What does it mean to be retirement ready?
Extract of article published in print in The Age, The Sydney Morning Herald, Brisbane Times, WA Today on Sunday 15th September 2024.
As you get closer to retirement, you might wonder what being “retirement ready” means. The term gets thrown around a lot, but there’s not always a clear definition.
The government wants super funds to take more responsibility for the retirement readiness of their members. Some funds agree this is important, while others believe it’s up to the individual to ensure they’re ready.
Meanwhile, most people don’t even know what the term means, and it probably means different things to different people.
So when HESTA reached out to me this week, celebrating the fact that they’ve set up a model to measure the retirement readiness of their members, my ears pricked up.
According to their in-house model, they’ve seen about 200,000 people – roughly one-fifth of their members – improve their retirement outlook over the past seven years, moving from a projected “modest” to “comfortable” retirement.
I wanted to dig deeper. If retirement readiness is going to become a key metric, we all need to understand what it means and how we get there.
HESTA CEO Debby Blakey summed it up perfectly: “If we measure retirement readiness and report on it, we can ultimately improve it significantly.”
But here’s the catch – members still need to do some of the heavy lifting.
How can you get yourself retirement ready? Read on, in The Age, The Sydney Morning Herald, Brisbane Times and WA Today.
Preparing for your first meeting with a financial planner with Paul Benson
This week a topic that's been asked for time and again. And I think we’ve done it in a very fun, and not-very-boring way!
I’m welcoming Financial Planner Paul Benson from Guidance Financial Services back to the program. We’re working through everything you should be thinking about and preparing before you see a financial planner for the first time. It’s a ripper of a chat.
LISTEN TO THIS EPISODE OF THE PODCAST HERE:
Last of all, if you haven’t read the book, you can order your copy from Amazon online and Big W online too. Or pick up a copy at your local Big W, or QBD stores.