WHAT YOU NEED TO KNOW
  • At 63, Liz Earle reports a biological age of around 39 and hopes to live until 130.
  • Her routine prioritises nutritious food, intermittent fasting and selected supplements, including vitamin D with K2, omega-3 and magnesium glycinate.
  • Earle strength trains three times weekly and says physical strength helps her feel emotionally stronger and more resilient.
  • She focuses on deep sleep by keeping her bedroom cool and dark, avoiding alcohol and reducing disruptive evening light.

Liz Earle is 63, but if her plans unfold as hoped, she has not yet reached middle age. The Women’s Health cover star has set herself a “slightly tongue-in-cheek” goal of living until 130, raising her previous target of 120.

That ambition sits alongside an unusual test result. According to assessments of assorted cellular markers, including telomeres, glycans and inflammation, Earle’s biological age currently stands at around 39.

Longevity also appears in her family story, since both of her grandmothers were centenarians. Yet Earle’s current routine did not arrive fully formed, and reaching this point has involved years of trial and error.

She describes herself as “the original lab rat” because of her willingness to test “new-age” longevity interventions. She also spends hours reading the latest research, although the core of her routine remains rooted in simple, repeatable habits.

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Food is central to Earle’s approach, particularly when it comes to gut health. Her guiding principle is blunt: “You can't ‘out-biohack’ a poor diet or chronic stress”.

She also practises intermittent fasting with the aim of allowing her digestive microbes to rest overnight. Earle tries to finish dinner by 9pm, then waits until later the following morning before breaking her fast.

Supplements have a place, but they do not replace food in her routine. Earle follows what she calls a “food first” approach, explaining, “Supplements are supplementary to diet – the clue's in the name”.

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Her views on supplements have changed over the years. She now takes vitamin D with K2, omega-3 and magnesium glycinate, along with supplements focused on longevity, including urolithin A, spermidine and coenzyme Q10.

Resistance training is another habit Earle does not neglect. She strength trains three times each week with personal trainer Michael Garry, who introduced her to the importance of this form of exercise for muscle and bone health.

The results, she says, reach beyond physical capacity. “When I feel strong physically – when I know that I can lift a really heavy object or I've got more stamina and more endurance – I feel emotionally stronger, more resilient, tougher,” she says.

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That sense of capability matters deeply to Earle. “Knowing I'm not frail is a real strength, and I think more women deserve to feel that way.”

Garry has also created a four week training plan for members of the WH COLLECTIVE based on Earle’s strategy. The plan calls for 35 minutes of training three times a week and is intended to address time as a barrier to fitness.

Sleep has become Earle’s latest area of focus, with particular attention paid to increasing deep sleep. She keeps her bedroom cool and dark, avoids alcohol and tests different ways to reduce disruptive evening light exposure.

Those experiments include wearing glasses that block blue light while using her phone at night. She also uses old fashioned incandescent bulbs to limit exposure to LED lighting that can disrupt melatonin.

Earle’s interest in biohacking began when she first encountered the concept, but she struggled to see herself represented in a space that was largely dominated by men. Her Liz Earle Wellbeing platform consequently makes room for midlife women within conversations about longevity.

Despite her enthusiasm for testing new interventions, her routine still returns to accessible fundamentals. Looking at the sky before screens, maintaining a healthy social life and filling her plate with colourful foods all remain part of her approach.

After years of reading research and experimenting on herself, Earle has not abandoned the basics in favour of complexity. As she puts it, “The biggest wins are still the simplest ones.”