Future-Proofing Health: A Conversation with Dr. Avi Roy on the Science of Longevity

One of the most memorable things about visiting the Founders Longevity Forum in Singapore earlier this year was meeting the longevity industry’s many movers and shakers. 

Amongst them was Dr. Avi Roy, an Oxford-based biomedical scientist. Dr. Avi is the President of Biogerontology Research Foundation, a UK-based charity for ageing research, and also serves as a mentor and investor in numerous health startups around the world. 

Dr. Avi Roy is part of a new wave of scientists, clinicians, and innovators helping us rethink ageing not as an inevitable decline, but as a manageable, measurable process. And thanks to data, digital tools, and disciplined science, the tools to live longer – and better – are increasingly within reach.

My conversation with Dr. Roy was illuminating, as he touched on translating cutting-edge science into actionable, evidence-based strategies for healthspan extension. 

Q: How are digital health tools changing how we approach disease prevention and health maintenance?

Dr. Avi: Think of it as shifting from snapshots to full-length films of your biology. Continuous physiological monitoring—via wearables, continuous glucose monitors (CGMs), and sleep trackers—gives us real-time insight into how your body responds to daily life. That feedback loop transforms vague advice into personalised action - prompting behavioural change. For example, through continuous monitoring, we can now spot cardiovascular risks based on post-meal glucose spikes or optimise behaviour with real-time metabolic feedback.

But it’s not just about tracking—it’s about prediction. Combine that data with AI, and we can catch health deviations before symptoms emerge. This is what we call building a “digital phenotype”—a dynamic health profile that helps forecast your personal health trajectory. The result? More precision, earlier interventions, and better outcomes. When digital phenotyping data (heart rate variability, sleep architecture, activity patterns) is combined with periodic blood biomarkers, we observe a 37% improvement in early detection of health deviations compared to standard assessments.

Q: With ageing now seen as modifiable, what lifestyle interventions truly move the needle towards achieving a "younger" biological age?

Dr. Avi: The modifiability of biological ageing represents a paradigm shift in medicine, but implementation requires rigorous evidence-based approaches rather than speculative interventions.

Start with the basics—because they work.

• Exercise: Regular strength and cardio can cut mortality risk by up to 31%. Every extra 1,000 steps a day helps.

• Diet: A Mediterranean-style diet lowers heart disease risk by 30%. Time-restricted eating (like 10-hour windows) improves blood sugar, insulin, and blood pressure without cutting calories.

• Sleep: Prioritising deep, high-quality sleep reduces inflammation and disease risk. As an example, increasing deep sleep percentage corresponds with a 31% reduction in all-cause mortality over 18 years

• Mindfulness: Structured stress-reduction cuts both perceived stress and inflammatory markers.

As for pharmacological approaches—some are showing promise. SGLT2 inhibitors, statins, and other metabolic interventions already reduce mortality in well-established studies. But these should be tailored and prescribed with clinical guidance.

The good news? Many of these lifestyle tools are already available. The challenge is integration—and that’s where digital health steps in.

Q: What does the future of longevity look like from where you stand?

Dr. Avi: As co-founder of the London Longevity Club, CSO of Founders Health, and leader of our digital twin initiative in Singapore, I envision a future where data-driven, systems-based medicine transforms our approach to ageing. 

The three most significant opportunities are:

1. High-Resolution Health: By layering imaging, wearables, and blood biomarkers, we can catch disease years earlier than today’s reactive systems allow.

2. Digital Twin Technology: We're building computational models of individual biology—essentially a virtual version of you. That lets us simulate interventions and pick the best one before acting in real life.

3. AI-Enhanced Decision Support: AI helps doctors see patterns faster and more accurately. It's not about replacing clinicians—it’s about supercharging them.

Some barriers include clinical validation, data harmonisation, and regulatory reform. The most promising implementation timeline suggests 3-5 years until significant clinical integration, with broader adoption within 7-10 years. This assumes continued validation of clinical outcomes and evolution of regulatory frameworks.

Q: What myths about longevity should we leave behind?

Dr. Avi: Here are my top myth-busting insights:

• Myth: It’s just about living longer. Reality: The goal is more healthy years, not just more years.

• Myth: It’s all genetic. Reality: Your habits matter more—up to 80% of your ageing path is shaped by lifestyle.

• Myth: Anti-ageing interventions are primarily for the young. Reality: Substantial evidence demonstrates that interventions maintain efficacy across the lifespan. Even interventions started at 70+ show major benefits.

• Myth: Supplements alone are enough to extend healthspan. Reality: They’re helpful for deficiencies, but lifestyle change moves the needle far more. Comprehensive lifestyle optimisation consistently outperforms isolated supplementation in modifying ageing trajectories.

• Myth: Longevity medicine relies primarily on unproven, experimental technologies. Reality: Longevity medicine is increasingly grounded in rigorous science, not wishful thinking. While emerging technologies receive substantial media attention, the foundation of clinical longevity medicine consists of evidence-based interventions with robust supporting data from randomised controlled trials and prospective cohort studies.

Q: What’s your advice to someone just starting their healthspan journey?

Dr. Avi: Start by knowing your numbers. Work with your doctor to assess your cardiovascular, metabolic, and functional baseline.This baseline serves two purposes: identifying specific areas requiring intervention and providing a reference point to measure improvement. Studies consistently show that personalised interventions based on individual biomarker profiles improve outcomes by 37-46% compared to generic approaches.

Then, focus on what’s proven:

• Move daily with a mix of cardio and resistance training.

• Eat smart—think Mediterranean, with optional time-restricted eating.

• Sleep well—aim for 7–8 hours, and optimise quality.

• Manage stress—even 10 minutes of mindfulness makes a difference.

• Use digital tools for accountability—track your steps, your sleep, and your meals.

• Revisit your metrics every 6-12 months to refine your plan.

Most importantly, just start. Even small improvements yield major gains.