Marginal Decade.. The Last 10 Years of Our Life & The Decisions We Make Today

There is one thing that is certain of us all - that there will be a point in time where we enter the final 10 years of our lives.. The trouble is we never know when that day will be! Physiologists have coined this period the Marginal Decade. The question is how do you envision your final 10 years to be? & are the decisions you are making today aligned with that vision?

The death of the Queen has shocked the world over the last week. Not because her death was a surprise, but because her death has forced people of all walks of life to reflect on what has been a life modelled by strong & powerful values. She has exemplified a character that is, unfortunately, so often missing in today's world. However, more powerfully was the fact that at 96 years old she was still functional up until the final week of her life! Conversely, many have witnessed first-hand the slow & agonising demise of a loved one taken much younger, by some horrible disease. Or the grandparent who retires only to spiral into debilitating frailty, unable to care for themselves.

Why is it we have two extremes? The gracefully old women functional both physically & cognitively well into her 90's. Or the frail pensioner who at 70 is unable to walk or wash themselves? If given the choice which existence would you choose? The truth is because old age & death is incredibly taboo, people usually bury their heads in the sand & ignorantly believe that old age will never find them (Ernest Becker, The Denial of Death). Which is why when it eventually does arrive, & frailty or disease strikes, many are surprised or horrified that this is now their reality. It is like failing to put money aside for a pension in your younger years & being surprised when you have no money or savings when you retire. However, what if I was to tell you that like saving for your pension, there are decisions you can invest now that can help position yourself for a greater chance of physical & cognitive functionality in your old age?

1. Marginal Decade

In recent years there has been a significant breakthrough in physiological research, with experts cross-pollenating between biology & psychology. The discipline of health & longevity has gained even greater traction by studying the diets, habits & cultures known as 'Blue Zones' - places in the world where people live longer, between 90-100 years old (Pes & Poulain, 2004). Peter Attia, an expert in health longevity has developed a philosophy to help people, not only prolong life longevity, but build habits that will enable functionality in old age. He recognised that people will eventually enter in to the final 10 years of their lives, to which he coined the term Marginal Decade. He then reflected on what kind of activities he would wish to still be functional when he enters his marginal decade. Simple activities like being able to sit on the floor unaided to play with his grandkids & climb out of a swimming pool without using the steps. Activities we take for granted now but become limiting in old age. What activities do you take for granted now that you wish to be able to continue when old? I would like to put a grandchild on my shoulders when out on a walk.

Attia develops his philosophy by noting how once you have envisioned the future activities of your older self you need to 'Backcast'. Forecasting is when you make predictions of the future. Backcasting is when you work back from an envisioned goal & work out what needs to be built in order to get there. (see Huberman Lab podcast, ep.85 with Peter Attia MD for more detail). You cannot make a true assessment without first assessing the present. How are your current lifestyle choices, habits, diet, activity status working toward the envisioned future? It's self-evident that with age our physical capabilities regress. Muscle mass degenerates significantly from age 40+. Muscle works not only to provide strength, but works also to protect the joints & bones, which is why slips & trips in elderly people are often so deadly - especially if you are overweight!. The point being that if your current lifestyle is sedentary with no real exercise routine, along with poor eating habits, you cannot expect to maintain much activity in the future - increasing the chances of disease or reduced mobility. Moreover, the decisions you make now are important for the person you will become in the future. The positive outlook however is that it is never too late to make changes now & start adding positive habits & routines that will work toward becoming a highly functional 90 year old. It's a deep topic I know but important to avoid the heartache & horror in the future. I don't want to be cared for when i'm old. I want to be the best kick-ass grandad I can be!.

2. My Hero Ranulf Fiennes

One of my greatest sorrows in life is when I see previously active people, who used to love playing sports, running or climbing mountains, only to stop doing those things because they believe they are 'too old'! All too often you notice a sudden decline in their health, becoming overweight & plagued by injury. Ranulf Fiennes, known as the last greatest explorer however demonstrates at age 78, that age is only a perception. That the illusion of being 'too old' is nothing but a fallacy. His memoir Mad, Bad & Dangerous to Know is the best book I have ever read! After reading it, it changed my whole perspective! At 65 being the oldest man to summit Everest. At 71 being the oldest man to run 156 miles across the Sahara. In his recent film Explorer it finishes with him walking, albeit slow & steady at age 78, up Snowdon via Crib Goch - a yearly routine he has practiced for the last 30 years! This is an embodied life to aspire to! He has always been a huge hero of mine & when I look to his adventurous spirit I am immediately motivated to action. I do not want ever to fall for the sorrowful fallacy that I'm too old. For Fiennes, who has had two heart bi-passes & has onset of Parkinson's disease, the engine keeps ticking & body keeps moving, because of the habits & routines he has practiced when he was young.

Summary

I have began to develop a long-term vision along with a long-term plan of what old age could look like for me. Inspired by the Queen to live a life embodied by strong values & integrity, functional until her very last days. Inspired by Ranulf Fiennes' longevity with a life of adventure, fit & able to continue climbing mountains & run marathons when most settle for a 'slower pace of life'. Age is only a perception! However, this is only true when we commit to some serious 'backcasting', making alterations to today's habits & routines so that we are positioned to move toward becoming a healthy & functional, kick-ass 90 year old ourselves. Old age will surely come to us all. Best not to be surprised by it's inevitability!

To summarise, I recently heard a powerful metaphor for life by John Vervaeke, a cognitive psychologist, renowned philosopher & expert in 'meaning',. He said life is but an instrument that plays a life-long song; until one day the instrument is put down & the song stops! I guess it's up to us as to how well the instrument is played, & to determine how beautiful the song is to be remembered. The Queen's song has stopped. Her instrument put down. But it was a long, beautiful & memorable anthem. I too am happy for my my instrument to one day be laid down. But I don't want it to be played badly & certainly hope for it not to end abruptly!. Especially if it was within my power to do so.

Much love,

Ross

I would love to hear your thoughts if there has been anything you find helpful? feel free to share with your network & I look forward to sharing more of my random reflections about life.