Living a longer life is one thing. Living a longer, healthier life where you can keep doing the things you love is something else entirely.

That's the focus of Dr Peter Attia, one of the world's best-known longevity doctors and the bestselling author of Outlive. Rather than simply adding years to your life, Dr Attia's philosophy is about increasing your healthspan – the number of years you remain healthy, strong and independent.

While much of his work applies to both men and women, many of his recommendations are especially valuable for women over 40, when hormonal changes, menopause and age-related muscle loss can begin to affect metabolism, bone health and overall wellbeing.

Here are 10 longevity habits inspired by Dr Peter Attia's work that every woman over 40 can start incorporating today.

Who is Dr Peter Attia?

Dr Peter Attia is a Canadian-American physician who specialises in longevity medicine, healthy ageing and preventing chronic disease. He is the author of the bestselling book Outlive: The Science and Art of Longevity and hosts one of the world's most popular health podcasts, The Drive.

His work focuses on preventing the four major diseases that shorten healthspan:

• Heart disease
• Cancer
• Neurodegenerative diseases such as Alzheimer's disease
• Type 2 diabetes and metabolic disease

Rather than waiting until disease develops, Dr Attia encourages people to take action decades earlier through lifestyle changes that improve long-term health.

1. Build muscle because it protects your future

If there is one message Dr Attia repeats more than almost anything else, it's this:

Muscle is one of the biggest predictors of healthy ageing.

After the age of around 40, women naturally begin losing muscle mass, and this accelerates during and after menopause due to declining oestrogen levels.

Maintaining muscle helps support:

• Balance
• Bone strength
• Healthy metabolism
• Blood sugar control
• Independence as we age
• Reduced risk of falls and fractures

Dr Attia often describes muscle as your "retirement account" for ageing.

Zing Wellbeing tip: Aim for two to four resistance training sessions each week. Bodyweight exercises, resistance bands or weights all count.

2. Prioritise protein at every meal

One of the easiest ways to support healthy ageing is by eating enough protein.

Protein helps:

• Maintain lean muscle
• Support recovery
• Keep you feeling fuller for longer
• Support metabolism
• Promote healthy bones

Many women eat very little protein at breakfast and lunch before trying to make it up at dinner.

Instead, spread your protein intake throughout the day.

Good options include:

• Eggs
• Greek yoghurt
• Cottage cheese
• Chicken
• Fish
• Lean beef
• Tofu
• Protein smoothies (you can see the Zing Wellbeing protein powder here)

3. Strength train more than you do cardio

Walking is fantastic.

Cycling is fantastic.

Swimming is fantastic.

But if you could only choose one type of exercise for healthy ageing, Dr Attia believes strength training deserves a starring role.

Building strength improves:

• Muscle mass
• Bone density
• Posture
• Joint stability
• Everyday function

You don't need to become a bodybuilder.

Simply becoming stronger than you are today can have enormous long-term benefits

4. Don't ignore your cardiovascular fitness

While strength training is essential, cardiovascular fitness is another major predictor of longevity.

Research consistently shows that higher aerobic fitness is associated with lower risk of premature death.

Dr Attia often talks about combining different types of cardio, including:

• Easy walks
• Moderate exercise
• Higher-intensity interval training (when appropriate)
• Activities you genuinely enjoy

Aim to move your body most days of the week.

5. Make sleep a non-negotiable

Poor sleep affects almost every aspect of health.

Regularly getting too little sleep can contribute to:

• Weight gain
• Poor blood sugar control
• Reduced immune function
• Increased stress
• Reduced recovery
• Lower exercise performance

Good sleep habits include:

• Going to bed at a consistent time
• Limiting screens before bed
• Keeping your bedroom cool and dark
• Avoiding large meals or excess alcohol late at night

6. Look after your metabolic health

Dr Attia places enormous importance on preventing metabolic disease before it develops.

Healthy habits that support metabolic health include:

• Eating mostly whole foods
• Maintaining muscle
• Staying physically active
• Managing stress
• Getting enough sleep
• Limiting highly processed foods most of the time

These habits may also support healthy blood sugar levels and reduce the risk of developing type 2 diabetes.

7. Challenge your brain as well as your body

Healthy ageing isn't just about staying physically fit.

Keeping your brain active may help maintain cognitive function as you age.

Activities include:

• Learning a language
• Reading
• Playing a musical instrument
• Completing puzzles
• Learning new skills
• Staying socially connected

A healthy brain thrives on challenge.

8. Build balance and stability now

Falls are one of the leading causes of injury in older adults.

That's why Dr Attia encourages training for real life, not just appearance.

Simple ways to improve balance include:

• Standing on one leg while brushing your teeth
• Yoga
• Pilates
• Single-leg strength exercises
• Tai chi

These exercises may help reduce fall risk and improve confidence as you age.

9. Think about your future self

One of Dr Attia's most powerful ideas is to ask yourself:

What do I want to still be able to do when I'm 80?

Maybe it's:

• Lift your grandchildren
• Carry shopping bags
• Climb stairs easily
• Travel confidently
• Play golf
• Hike
• Garden

Once you know your goals, you can train for them today.

Every workout becomes an investment in your future independence.

10. Focus on consistency, not perfection

Dr Attia doesn't recommend chasing quick fixes.

Healthy ageing comes from the habits you repeat consistently over many years.

Small improvements matter.

Walking daily.

Eating more vegetables.

Adding more protein.

Going to bed a little earlier.

Strength training twice a week.

These habits may seem simple, but over years they can have a profound impact on your health.

What can women over 40 learn from Dr Peter Attia?

One of the biggest takeaways from Dr Attia's work is that prevention is far easier than treatment.

You don't have to wait until you develop high blood pressure, osteoporosis or type 2 diabetes before making changes.

The habits you build in your 40s, 50s and 60s can shape how healthy and independent you remain in your 70s, 80s and beyond.

Healthy ageing isn't about trying to look younger.

It's about protecting your muscles, bones, heart and brain so you can continue living life on your terms.

How Zing Wellbeing can support healthy ageing

At Zing Wellbeing, we believe healthy ageing starts with everyday habits.

Inside the Zing Wellbeing App you'll find:

• High-protein meal plans
• Strength workouts for beginners and experienced exercisers
• Menopause-friendly recipes
• Gut health meal plans
• Guided wellness programs
• Expert coaching to help you stay motivated

Whether you're just turning 40 or well into your 70s, it's never too late to start investing in your future health.

As Dr Peter Attia's work reminds us, longevity isn't simply about living longer.

It's about living better.

Frequently asked questions

Who is Dr Peter Attia?

Dr Peter Attia is a physician specialising in longevity medicine and healthy ageing. He is the author of Outlive and host of The Drive podcast, where he shares evidence-based insights on preventing chronic disease and improving healthspan.

What does Dr Peter Attia mean by healthspan?

Healthspan refers to the number of years you live in good health, free from major chronic disease or disability. The goal is not just a longer life, but a healthier, more active one.

What is the best exercise for longevity?

Dr Attia emphasises that no single exercise is enough on its own. A combination of strength training, cardiovascular exercise, balance work and regular movement provides the greatest benefits for healthy ageing.

Why is muscle so important after 40?

Women naturally lose muscle mass with age, particularly during and after menopause. Maintaining muscle supports metabolism, bone health, balance, mobility and independence, making it one of the most important investments in long-term health.

Can you improve your longevity after 40?

Absolutely. Research shows that adopting healthy habits such as regular exercise, adequate protein intake, quality sleep and good nutrition can improve health outcomes and help support healthy ageing, even when these changes begin later in life.

And if you are looking for a full holistic program to support your health then join the Zing Wellbeing app