How to Stay Healthy as You Age: What Gen X and Gen Z Need to Know About Longevity

How to Stay Healthy as You Age: What Gen X and Gen Z Need to Know About Longevity

Will you live to 100? Medical science has added around 30 years to the average lifespan over the last century. But have we added 30 healthy years? In this episode, Chris and Lily explore the difference between lifespan and healthspan — why living longer isn't enough if those extra years are spent dealing with illness, frailty or loss of independence. Drawing on ideas from Peter Attia's bestselling book 'Outlive', they discuss the everyday habits that can dramatically reduce the risk of heart disease, cancer, dementia, diabetes and other chronic illnesses, while helping you stay active and independent for longer. Whether you're in your twenties or your fifties, the choices you make today could shape the quality of your life decades from now. In this episode, you'll learn: • Why healthspan matters even more than lifespan • The biggest mistakes Gen X and Gen Z make when thinking about ageing • Peter Attia's four pillars of longevity: nutrition, exercise, sleep and emotional health • Why strength, balance and muscle matter far more than appearance • How healthy habits compound just like investing money • Practical ways to reduce your risk of dementia, heart disease and other chronic illnesses • Why it's never too early - or too late - to invest in your future health From family experiences with ageing parents and grandparents to practical, science-backed advice, this conversation explores how both generations can give themselves the best chance of living longer, healthier and more meaningful lives. If you enjoyed our recent episodes on wellness culture and why we're all so tired all the time, this is the perfect follow-on conversation. Hit play now. 1.02 Live to 100 no matter what or 90 years healthily? 3.05 What Gen Z thinks about old age 4.09 What Gen X thinks 7.50 How healthy habits compound over time 9.23 Are we optimising for the wrong things? 11.32 What do you want to do in old age? 14.20 The Four Horsemen 15.05 Fast death vs slow death 16.58 Can you outrun your family medical history? 17.46 Nutrition 19.39 Exercise & stability 23.16 Sleep 23.57 Emotional health 26.19 Staying healthy for a 60-year Gen Z career 27.50 What you can do now The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

Has Wellness gone too far? The good, the bad and the toxic

Have we become a little too obsessed with wellness? From green powders and cold plunges to therapy talk, mindfulness apps and self-care routines, wellness has gone from a niche interest to a multi-trillion-dollar industry. But is it actually making us healthier and happier, or just giving us more things to worry about? In this episode of The Gen X/Z Exchange, Chris and Lily explore the rise of modern wellness culture and ask whether we've reached a tipping point. Looking at the issue through both Gen X and Gen Z eyes, they unpack what's genuinely helping us live better lives and where wellness might be doing more harm than good. You'll learn: • How wellness became one of the biggest industries in the world • Why the 2010s and the COVID pandemic changed the way we think about health and wellbeing • Whether therapy talk and self-diagnosis have gone too far • The surprising downside of chasing the perfect body and perfect lifestyle • Why corporate "wellness washing" often misses the point • How wellness can become isolating instead of bringing us together • Why community and strong relationships may be more important than expensive wellness trends • What Gen X and Gen Z can learn from each other's approach to living well Chris and Lily also discuss the uncomfortable truth that many of the people who could benefit most from wellness support are often the least able to afford it, and explore how we can build healthier lives without buying into every new trend. Listen in and you'll discover that real wellbeing might have less to do with optimisation and more to do with connection, balance and belonging. Hit play now and join the conversation. 0.58 What wellness means 2.44 The global wellness industry 5.56 Mental health goes mainstream and the COVID effect 8.49 the wellness response 9.55 has wellness got toxic? 10.33 therapy talk is now normalised 11.52 The focus on body image 13.48 Self-diagnosis culture 15.52 The dark side of wellness 17.32 Wellness washing 22.24 What the two generations can offer each other to make sense of wellness culture 23.38 The importance of community & relationships to our health 25.22 How wellness culture can be isolating 27.43 Our takeaways The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

Starting a new job? How to succeed in your first 90 days

How do you make a great first impression in a new job? And what separates the people who thrive in their first 90 days from those who struggle? Starting a new role can be exciting, but it can also be overwhelming. Whether you're beginning your career, changing employers, stepping into leadership, or navigating a fully remote environment, the first few months can shape your success for years to come. In this episode of The Gen X/Z Exchange, Chris and Lily explore what it really takes to start a new job successfully. They dive into Michael Watkins' renowned 'First 90 Days' framework, Chris's experience of leading teams and changing roles throughout his career, as well as Lily's perspective having landed her first professional internship, plus there's advice from Chris' LinkedIn community. They unpack how to build confidence, credibility and momentum from day one. You'll learn: * How to create a learning agenda for your first 30 days in a new role * Three clues that help you quickly understand a company's culture * The four types of people you should identify and build relationships with early * How to secure early wins between from 30-60 days * What great employees and leaders do during days 60 to 90 to build trust and reputation * Four powerful problem-solving questions to ask when tackling new challenges * The biggest challenge facing employees in today's remote and hybrid workplaces * Five essential conversations to have with your manager at the end of your first 90 days Chris and Lily also compare the different concerns Gen X and Gen Z employees face when starting a new role and share the lessons that surprise them most. Whether you're starting your very first job, moving to a new organisation, or stepping into a leadership role, listen in and you'll discover how to navigate the first 90 days with confidence and set yourself up for long-term success. Hit play now and give yourself the best possible start. If this episode resonates, you might also find episode 14 from 3rd December 2025 useful: 'Gen X, Gen Z, Boomers & Millennials: Gabby Rosely decodes how the generations can all get along at work' 1.01 Lily's new job 2.05 Stats of the first 90 days 4.11 First 30 days - your learning agenda 7.31 Three clues to company culture 9.01 Four types of people to look for in the culture 11.30 30-60 days: how to secure early wins 15.05 60-90 days: building consistency and developing your reputation 15.35 For problem solving questions 17.28 Five mini conversations to have with your boss at 90 days 19.30 The biggest challenge being new and fully remote 22.27 Top concerns of Gen X & Gen Z starting a new job 28.21 Quick fire advice from our LinkedIn connections 31.03 Lily's key takeaways The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

Preview of upcoming episodes summer 2026

We don't have a full episode this week - there are two reasons for that you'll hear about in this preview. Instead, here's a sneak peek of some of the topics we have planned. If there are any others you'd like us to discuss, let us know! The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

Why am I always tired? — and what’s really draining your energy

“Why am I always tired?” — even when you’ve had a full night’s sleep? If you’re constantly exhausted, struggling with low energy, or feeling “tired and wired”, you’re not alone. And it might not be a sleep problem at all. In this episode of The Gen X/Z Exchange, Chris and Lily unpack why so many of us feel permanently drained — across both generations — and why the usual advice about sleep hygiene only scratches the surface. Drawing on personal experience, sleep science and the realities of modern life, they explore what’s really going on beneath the surface — from stress and overstimulation to how we’re structuring our days. You’ll learn: *  Why you can feel tired even after getting enough sleep  *  The difference between sleep debt and sleep pressure (and why it matters)  *  How stress hormones like cortisol keep you “tired and wired”  *  Why screens, alcohol and caffeine quietly disrupt your sleep quality  *  The surprising role of deep sleep in long-term brain health and dementia prevention  *  Why modern life is leaving us mentally exhausted but physically under-recovered  *  How to design your day to naturally improve energy and sleep  Chris and Lily also share practical ways to regain energy — from building real recovery time into your day to managing stress and creating routines that actually work in a busy, always-on world. Listen in and you’ll discover that constant tiredness isn’t just about sleep — it’s a signal about how you’re living. Hit play now to start designing a life that gives you energy back. If you enjoy this episode, you might also want to dive into our episode on overcoming procrastination from 5th Nov 2025 or life design from 22nd Apr 2026. 0.52 Why are we all feeling tired all the time? 1.48 What do we mean by tiredness? 2.36 The basics of sleep 4.26 Sleep debt 5.15 The physiology of sleep - hormones and chemicals 8.30 Sleep and your long-term brain health 11.39 The effect of perimenopause & menopause on sleep 14.56 The hidden causes of constant tiredness 18.36 Why your tiredness is about your daytime, not just bedtime 19.39 Fatigue with modern life 20.40 The first of 3 things you can do to overcome being tired all the time 21.43 Sleep debt versus sleep pressure 25.15 The second thing we can do to overcome tiredness 28.47 the third thing to address constant fatigue 34.24 Things you can do this week to improve your energy levels 35.03 Our takeaways The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]