Optimising Health Span: Daily Rituals

As we age, the focus of health naturally shifts. It’s no longer just about living longer, but about living better with strength, independence and confidence in everyday life. At Auriens Chelsea, our approach to wellbeing is centred on health span: the years of life spent in good health, free from preventable illness or frailty. Read on for insights from Gideon Remfry, Director of Wellness at Auriens Chelsea, drawn from his professional expertise and his own daily practice. 

1. Protein-first mornings

Breakfast sets the tone for the day. I prioritise protein early, aiming for around 60g at breakfast, using a combination of whole foods and a protein shake. This “front-loading” approach supports muscle maintenance, reduces hunger later in the day, and sends a vital signal to skeletal muscle, which is something that becomes increasingly important as we age.

Many people unknowingly consume significantly less protein than optimal, particularly in the morning. By starting the day with a protein-rich breakfast, it becomes easier to meet daily needs and support long-term strength.

2. Don't forget fibre

Alongside protein, I add a tablespoon of ground chia or flax seeds, contributing roughly 10g of fibre. With an ideal daily target of around 25g, this small habit supports gut health, helps regulate appetite, and is associated with healthier ageing and longevity.

3. Muscle health

I resistance train three times per week, focusing on full-body sessions that use compound movements, such as squats, and pulling and pushing exercises, that engage multiple muscle groups at once. I also keep my rest periods relatively short, combining strength and cardiovascular benefits into one efficient workout.

This approach isn’t reserved for elite athletes. In fact, it integrates into the foundation of the strength programmes offered to Auriens residents of all ages.

In conclusion, what is most encouraging is how effective these principles are later in life. Among Auriens residents aged 80 and over, structured strength and movement programmes regularly deliver:

• Increases in skeletal muscle (around 0.5kg within three months)
• Improved blood markers, including fats and sugar regulation
• Reduced stress indicators, supporting both physical and mental wellbeing

These changes translate into tangible everyday benefits – greater strength, balance, improved energy, and more confidence in daily activities.

For those considering a move to Auriens, our wellness philosophy is simple: support your health today, so you can continue enjoying life tomorrow – with resilience, vitality and peace of mind.

To book a visit or to learn more about health & fitness at Auriens, please call David Simpson on 07917 352 411 or email david.simpson@auriens.com.