Why is it that when we talk about longevity, men often lead the conversation, even though women consistently outlive men?
The term “longevity bros” was actually coined to describe this phenomenon: male voices dominating the field, from physician Peter Attia (author of Outlive: The Science of Art and Longevity) and tech entrepreneur Bryan Johnson, a.k.a. The Man Who Wants to Live Forever, to author-explorer Dan Buettner, known for his studies on the “Blue Zones,” and many more.
But it’s 2025, and the narrative is shifting. Female scientists, doctors, and wellness innovators are claiming the spotlight, sharing insider strategies, lifestyle hacks, and cutting-edge science that put women—and women’s longevity—front and center.
This matters because while women do outlive men, many spend those extra years in poor health, battling aches, illnesses, and the fading vitality that comes with more advanced age. That’s why the conversation is now focusing on healthspan rather than lifespan. It’s not just about how long we live; it’s about how well we live those extra years. And who better to tell women to live better than women themselves?
The Male-Female Gap
All around the globe, females live longer than males—typically around five years longer. In the Philippines, data shows that the life expectancy of men is around 66 years old and 72 years old for women. This gap can be attributed to a lot of factors, from our body’s natural makeup to our lifestyles, as well as social and environmental factors.
For starters, women tend to eat healthier, drink less alcohol, smoke less, and pay closer attention to their overall health and diet. This isn’t just perception—science actually backs this up. Sadly, men are also far more likely to die by suicide, a factor that helps explain part of the life expectancy gap.
Then there’s biology, which seems to give women an advantage. Women have two X chromosomes, while men have just one, so if one X carries a harmful mutation, the other can often step in as a backup. Hormones play a role too: Estrogen offers protective benefits for the heart and helps keep inflammation in check, while testosterone, the primary male hormone, has been linked to riskier behavior and a higher chance of heart disease.
The Longevity Code: Live Well, Live Longer
So, how do women take control of their longevity? Here are five science-backed insights—from the women who know.
1. Strong bones and muscles are your longevity powerhouses.
When it comes to living longer, most of us don’t immediately think of turning to a bone doctor for advice—but we should. Dr. Vonda Wright, orthopedic surgeon and longevity specialist, reminds women in her book, Unbreakable: A Woman’s Guide to Aging With Power, that muscle and bone strength are crucial as we age. Prioritizing your body’s structural and supportive system helps support mobility, protect against injury, and optimize your body for the long haul.
“You may be strong and flexible, but if you trip and fall, you often have what’s called a fatal fall and break something that, 50 percent of the time, puts you in a nursing home.”
—Dr. Vonda Wright on the the impact of bone health on longevity
She calls the early midlife years—from around 35 to 45 years old—a “critical decade” to focus on building strength. After all, during perimenopause (or the transitional phase before actual menopause), women can lose anywhere from 15 to 20 percent of their bone density, making this focus especially important.
What can help? To “age with power,” Dr. Wright prescribes the exercise regimen she dubs “FACE” your future: F is for flexibility (yoga, Pilates, Tai Chi, and similar practices); A is for aerobic, meaning heart-healthy movement; C is for “carry a load,” referring to strength training; and E is for equilibrium, or balance. She shares in an interview, “You may be strong and flexible, but if you trip and fall, you often have what’s called a fatal fall and break something that, 50 percent of the time, puts you in a nursing home.”
Beyond exercise, she also advocates for smart nutrition and building mental resilience. Interestingly, the latter is also influenced by physical activity: “If you learn to lift heavy, what happens physically is you get stronger. But every time you’re done lifting, your brain feels invincible,” she says.
2. Fuelling your body well is key—especially through hormonal shifts.
Here’s something the foodies will love to hear: Women need to eat—and eat well. Dr. Stacy Sims, expert on Female Physiology and Training, says that fasting, calorie restriction, and low-protein diets can “impair metabolism and hormonal balance.” Women, especially during perimenopause and menopause, need adequate protein and carbohydrates, particularly after a workout, to maintain energy and support recovery. Proper nutrition isn’t just about staying slim; it’s about keeping your metabolism, hormones, and energy resilient.
Dr. Sims also emphasizes the importance of targeted nutrition across the significant phases of a woman’s life: “A balanced diet, rich in protein, carbs, healthy fats, omega‑3s, vitamin D, probiotics, magnesium, and creatine, can all help support longevity, maintenance of lean mass, bone health, and gut function during hormonal transitions.”
Of course, the basics still matter: Focusing on whole foods while limiting processed—especially ultra-processed food—and high-sugar items provides a foundation for female longevity.
3. Your lifespan listens to how you handle stress.
Have you ever heard of telomeres? They’re the protective caps on our DNA that play a key role in biological aging. “As we age, [telomeres] shorten but not at the same rate as time—it’s about the wear and tear inside our cells that we can control inside our body,” says Dr. Epel, an international expert on stress, well-being, and aging. “When telomeres get too short, that cell either dies or becomes an old-age cell. We need long telomeres so our cells can keep replenishing.”
The good news? Simple, healthy habits—like getting adequate sleep and regular exercise—go a long way in keeping your telomeres (and cells) healthy. But perhaps the most important factor is managing stress, which is a major contributor to cellular wear and tear. In her book The Stress Prescription, Dr. Epel shares a seven-day plan to build a healthier, more flexible stress response. One of our favorite tips: “Be the lion.” This means viewing stress not as a threat but as a challenge to be overcome.
Another tip you might want to try: Intentionally incorporate physical stress into your life—like a cold shower or a short burst of intense exercise—to build up your body’s ability to handle and recover from real-world stress. You know what they say? Practice makes perfect.
4. You can’t optimize what you don’t measure—health and habits included.
If Bryan Johnson, the biohacking guru in the controversial Netflix documentary Don’t Die, is the most measured man in the world, Kayla Barnes-Lentz could be considered his female counterpart. One of the world’s leading female longevity experts, Barnes-Lentz has spent over a decade studying how women can live longer. She emphasizes the power of tracking key health markers like sleep, activity, nutrition, and stress, and using that data to fine-tune daily habits.
In fact, her entire approach is anchored in data-driven awareness. She shares her complete Female Longevity Optimization Protocol on her website, offering insights into her personal routines and practices. But you don’t have to adopt her extensive regimen to reap the benefits. By simply tracking basic health metrics—whether on paper, through an app, or using wearable devices—you can gain valuable insights into your well-being and be more inclined to act on them. “You can’t optimize your metrics if you don’t know where you are,” she says in an interview.
Some you can start with: tracking your sleep duration, physical activity, meals, heart rate, body metrics like weight and body fat, and even mood or energy levels. It’s also wise to keep an eye on specific markers such as cholesterol, blood pressure, and blood sugar. For women, tracking metabolic health is especially important around and after menopause: It can help manage blood sugar, reduce chronic inflammation, support hormonal balance, and lower the risk of long-term conditions like obesity, diabetes, and heart disease.
5. Diet and exercise may fuel your body, but social connection sustains your years.
Hold on tight to your girlfriends, ladies. Professor Rose Anne Kenny, professor of medical gerontology at Trinity College Dublin and lead researcher for The Irish Longitudinal Study on Aging, says that social connections aren’t just good for fun—they can actually help you live longer.
According to her research, loneliness triggers chronic inflammation, which over time can contribute to serious health issues in older age, including cancer and heart disease.
This link between social connection and longevity is also evident in the Blue Zones—regions where people live the longest. In Ikaria, Greece, long-lasting partnerships are a priority, while in Okinawa, Japan, thriving social circles support overall health and lifespan. Professor Kenny emphasizes just how vital this is, noting that depriving ourselves of social interaction can be as “toxic” as going without food or water.
Eyes on the Goal: Healthspan, Not Lifespan
If you’re reading this, odds are you’re already at an advantage—able to live longer than women who lack access to essential healthcare and support. The reality in the Philippines is that there remains an urgent need to close the gap in women’s access to essential healthcare services, especially in remote areas. Maternal health, in particular, requires focused attention, as many Filipinas still die from childbearing complications and issues.
On a more hopeful note, progress is being made. Locally, the medical community is beginning to embrace the importance of advancing not just female longevity but also wellness in old age. Globally, research and breakthroughs are accelerating in ways that influence local care: GLP-1 medications, such as Ozempic and Mounjaro, are being studied for their anti-inflammatory effects and potential to reduce the risk of certain cancers and neurodegenerative diseases. Hormone replacement therapy (HRT) is gaining broader acceptance, with increasing recognition of its benefits for managing menopausal symptoms and supporting long-term health. Hyperbaric oxygen therapy (HBOT) is becoming more accessible, with clinics offering treatments that promote healing and reduce inflammation.
With all these breakthroughs, it’s tempting to imagine average lifespans stretching toward 100 years and maybe even beyond. But let’s not forget: The real goal isn’t just adding years—it’s about empowering ourselves, and our bodies, to thrive in each of them. Because really, what’s the point of living long if you can’t enjoy the life you’ve gained?
