Trail runner in the mountains

    About 20 Years

    20 Years is a habit-based health coaching provider.

    What we do

    We help you build the everyday habits that make you stronger today and keep you healthy for decades to come.

    We focus on 6 dimensions that matter most for your long-term health:

    Exercise
    Nutrition
    Sleep
    Mental health
    Environment
    Preventive check-ups

    Why we started 20 Years

    Healthcare is shifting from treating disease to prevention and personal responsibility. More and more health decisions are left to each of us. Medical science is advancing faster than ever, but little of it reaches people's daily lives. Instead, the internet is flooded with conflicting advice, miracle cures, influencer hype and pseudoscience, and even credible research is often dense and hard to apply. Without structure, guidance and accountability, good intentions fade and meaningful change never sticks.

    We started 20 Years so that everyone who is ready to make a change gets expert guidance and a coach who helps them follow through.

    I used to build non-profit organizations to help others. Now I'm asking myself: how can we help people help themselves – by living healthier, happier, and longer lives?

    What drew me in? The staggering gap between what's known and possible – and what actually reaches most people.

    We're not short on information – we're drowning in it. We don't need another biohacking guru. We need guidance we can trust. And a way to turn insights into action – and action into lasting change.

    Malte Bedürftig, Co-founder & CEO

    How we work

    Our coaching builds on two foundations:

    The Health Framework

    Which behaviors matter most in each of the six health dimensions?

    The 20 Years Habit Method

    How do you turn those behaviors into routines that hold, even on a busy day?

    Discover our science-based method and find out how it can transform your daily life.

    Our methodology

    Principles that guide us

    Science over trends

    Every recommendation is grounded in robust scientific evidence.

    Coaching over content

    Real humans help you do what you already know.

    Habits over hacks

    Sustainable change, not quick fixes (that rarely hold).

    How a coaching session runs

    Share

    Where you stand, what worked, what got in the way

    Discover

    What the research says about your topic

    Do

    Design your next habit with our 6-step method

    Review

    At the next session, before any new advice

    Our programs

    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. In 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.

    Both programs apply the 20 Years Habit Method.

    Healthspan Booster

    Four weeks on eating, moving and sleeping. Four modules at your own pace, a weekly live session in a group of no more than eight, and a weekly 60-minute 1:1 with your coach. You start with a health audit and a fitness test you do at home.

    Find out more

    1:1 Coaching

    Work with your own coach for 6 months or longer, across all 6 health dimensions. Daily instructions, weekly check-ins, monthly reviews, and fallbacks for the weeks that fall apart.

    Find out more

    Start for free with:

    Check-ups Guide

    Which check-ups matter at which age, and what to ask your doctor. Reviewed by our medical advisors.

    Get the guide

    Knowledge 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 articles

    Who we are

    Malte Bedürftig and Thomas Noppen founded 20 Years. They have built impact ventures together since 2015.

    Malte Bedürftig

    Malte Bedürftig

    Co-founder & CEO

    Malte started 20 Years with the goal to give everyone the tools, clarity and motivation to lead healthier, more self-determined lives. He is a Fellow of the Longevity Biotech Fellowship, and writes about health, habits and the science of aging in Habits For Life. He spent eight years at McKinsey before building a string of social ventures, including Hautfarben and GoVolunteer, Germany's largest volunteering platform. This work was recognized with Germany's Federal Cross of Merit (Bundesverdienstkreuz). He coaches on endurance, mental resilience, and the habits that hold a demanding life together. Away from the desk, he enjoys ultramarathons, mountain trails and cold-water swims.

    Thomas Noppen

    Thomas Noppen

    Co-founder & COO

    Thomas co-founded 20 Years with Malte. He runs operations and leads habit coaching. Being an experimental habit geek, he tests most of what we teach on himself before anyone else gets it. Before 20 Years he built for-profit and non-profit ventures, among them the Join Impact group, the umbrella behind GoVolunteer and Hautfarben. This work was recognized with Germany's Federal Cross of Merit (Bundesverdienstkreuz). He coaches on the systems and accountability that turn good intentions into habits that hold, in the lean, hands-on way he is known for. In his free time, he lifts in the gym he built in his attic or explores the world while always travelling light (which is not difficult because he owns less than most people believe is possible).

    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.

    Samuel Baxter, MD
    Samuel Baxter, MD
    GP / Longevity Medicine
    Jonathan Harnoss, MD
    Jonathan Harnoss, MD
    Oncology / Translational Research
    Sherif Mehralivand, MD
    Sherif Mehralivand, MD
    Urology / Men's Health
    Biljana Stojcevski, MD
    Biljana Stojcevski, MD
    Cardiology / Women's Cardiovascular Health
    Steve Colling
    Steve Colling
    Behavioral Psychology / Health Behavior Change
    Paul Grabarsch
    Paul Grabarsch
    Personal Training / Strength and Nutrition
    Meet all our advisors

    20 Years at a glance

    Founded
    2025, Berlin
    Founders
    Malte Bedürftig, Thomas Noppen
    What we do
    Habit-based health coaching
    Languages
    English, German
    Areas of health
    Exercise, nutrition, sleep, mental health, environment, preventive check-ups
    Products
    1:1 coaching, group coaching, on-demand learning, fully remote via video and chat

    Frequently asked questions

    Start with your own habits

    The Healthspan Booster is the fastest way to start:

    Program

    4 weeks to build the essentials of exercise, nutrition and sleep, very practical, built on behavioral science, applied in real life

    Format

    four modules on demand, one live group session a week with a maximum of 8 people, and a weekly 60-minute 1:1 with your coach

    Outcome

    your plan on one page, your first habits running reliably, plus the skill to keep building new ones – the biggest lever for staying fit as you age

    Find out more

    Stay informed

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