Exercise
Build cardiovascular health, strength, balance, and mobility. We guide you through endurance and strength training, and movement in your normal day, to fight decline and build vitality.
Nutrition
The way you eat shapes your energy today and your risk of disease later. We work on what you eat, how much and when: more plants, fiber and protein, fewer ultra-processed foods and sugar, an eating window that fits your day, supplements only where you need them.
Sleep
Protect your brain, boost recovery and manage your hormone balance. We help you upgrade sleep quantity, quality, hygiene, and evening routines for deeper, more restorative rest.
Mental health
Reduce chronic stress and build emotional resilience. From mindfulness and movement to strong relationships, purpose and time to reflect – we work on what keeps your mind sharp and balanced.
Environment
Create surroundings that support your long-term health – and challenge you. That includes air and light quality, toxin exposure, noise, nature immersion, discomfort, and recovery environments that strengthen your biology.
Check-ups
Catch issues early. Track the right markers. We help you stay on top of screenings, vaccinations, the values worth tracking and your family risk, and build your personal check-up plan.
The 20 Years Habit Method
How to turn knowledge into habits that hold in a busy life without putting additional stress on you.
Six steps take you from "I want to be healthier" to a habit that runs on its own:
- 1. Purpose
Find your why.
- 2. Behavior
Select the right habits.
- 3. Prompt
Build an effective trigger.
- 4. Environment
Design surroundings for less friction.
- 5. Reward
Reward yourself for success.
- 6. Review
Track and learn from observation.
Why we exist
We are living through a historic shift in healthcare – from a system focused on treating disease to one centered around prevention and personal responsibility. But while medical science is advancing faster than ever, most people are left behind.
Health advice has never been easier to find and never been harder to use. Three things typically go wrong. The 20 Years Method answers each of them:
We translate cutting-edge science into simple, personalized daily routines – and pair each of our members with a dedicated coach who helps them follow through.
What you get out of it
Our goal is not an optimized life. Instead, we help you build the fundamentals: a short set of health habits that run by themselves – and allow for lots of free space around them.
You end up with the few behaviors that carry most of the effect for your life, not a protocol copied from someone whose life looks nothing like yours.
Each one has a prompt, a prepared environment and a reward, so it still happens on the days you are tired.
The routine decisions are settled in advance. In this way, you free up time and attention for work, fun, family, friends, and rest.
You learn to design the next habit yourself. Our aim is a last coaching session you do not need.
Habits should make your life easier. What works and how much of it is different for everyone. If it feels stressful or like hard work, we adjust.
Apply the 20 Years Method
The Healthspan Booster is our introductory program that brings you up to speed and helps you build the essential habits to stay healthy for longer.
Find out moreIn our 1:1 Coaching, you go deeper and work with a personal coach for longer to establish a resilient set of healthy routines in your everyday life.
Find out morePrinciples that guide our coaching
Every recommendation is grounded in robust scientific evidence.
Real humans help you do what you already know.
Sustainable change, not quick fixes (that rarely hold).
Who we are
Malte Bedürftig and Thomas Noppen founded 20 Years. They have built impact ventures together since 2015.
About 20 Years
Our advisors
Our advisors are doctors, scientists and practitioners who make sure the health advice behind our coaching holds up. They review our content, challenge our method and bring specialist knowledge to each area of health we coach.
Start for free
Check-ups Guide
Which check-ups matter at which age, and what to ask your doctor. Reviewed by our medical advisors.
Get the guideKnowledge Hub
Find out about what science says on aging, exercise, food, sleep and prevention, and how to make it work in a life that is already full.
Read the articlesThe Laziest Way to Live Longer
The preventive check-ups and screenings you need to stay healthy for longer
Habits Without Going Crazy
7 misconceptions about longevity and healthy habits
Adventures Keep Us Young
Part 1: What Makes an Adventure – and Why Our Brains Need It
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