Longevity and Healthspan: Why I Now Focus on Living Better, Not Just Longer
By Dr. Alice Rudd, Dermatologist & Founder of Skindepth Dermatology

As a dermatologist, I’ve spent most of my career focused on skin health and the visible signs of ageing. But as I’ve moved through different life stages—particularly after becoming a mother and navigating my own health changes—I’ve come to view ageing through a much broader lens. These days, I’m less focused on lifespan—how long I live—and more interested in healthspan—how well I live, for as long as possible.

At the heart of healthspan is the science of cellular senescence. This is the process by which cells stop dividing but don’t die off as they should. Instead, they linger, releasing inflammatory signals that contribute to tissue dysfunction, ageing, and chronic disease. It’s a natural part of ageing, but it's also modifiable. The exciting part? There are emerging lifestyle and therapeutic interventions that can delay or even reverse some of these processes.

Personally, I’ve shifted my own habits to reflect this growing body of evidence. I now prioritise strength training, intermittent fasting, targeted nutrition, and recovery therapies—not just for vanity or short-term gains, but to influence the biology of ageing itself.

1. Resistance Training & Protein
Lifting weights is one of the most powerful tools we have to maintain muscle mass, metabolic health, and mobility as we age. Muscle is a longevity organ. It improves insulin sensitivity and protects against frailty, falls, and inflammation. I now make strength training a non-negotiable part of my week—and I pair it with adequate protein intake (around 1.2–1.6g/kg/day) to preserve lean mass, especially as a woman over 40. Experts like Dr. Stacy Sims emphasise that women in midlife need more protein and resistance training, not less, to support hormonal transitions and longevity

2. Fasting & Cellular Health
I also practice time-restricted eating—typically a 16:8 or 14:10 fasting window. Fasting has been shown to reduce markers of oxidative stress and promote autophagy, the body’s cellular "clean-up" process. Studies have linked fasting to improvements in blood sugar, cholesterol, and even longevity markers like telomere length.

3. Red Light Therapy
At Skindepth, we’ve long used red light therapy for skin rejuvenation, but the systemic benefits are becoming clearer. Near-infrared and red wavelengths can penetrate deep into tissues, improving mitochondrial function, reducing inflammation, and supporting collagen production. Some early research even suggests benefits for muscle recovery and mood regulation.

4. Cold & Heat Exposure
Cold plunges and sauna therapy are two other pillars of my personal longevity protocol. Cold exposure stimulates norepinephrine, boosts mitochondrial biogenesis, and can improve metabolic flexibility. Saunas, on the other hand, mimic the effects of exercise by inducing heat stress, improving cardiovascular health, and lowering all-cause mortality. A Finnish study found that frequent sauna use (4-7 times per week) was associated with a 40% reduction in all-cause mortality compared to once-weekly users.

The more I learn, the more I realise that longevity is less about a silver bullet and more about a collection of daily, intentional habits. As a medical professional and someone on my own health journey, I now view ageing as something we can influence—not avoid, but approach with resilience, strength, and clarity.

At Skindepth Dermatology, we’re expanding our focus to help patients explore these intersections between aesthetic health and longevity science. Because looking good should reflect feeling good—from the inside out.