Live for a Century
Invest in Your Health and Extend Your Life
A practical, evidence-based guide built from personal survival and years of research into exercise, nutrition, mental resilience, and the science of ageing. Written by a man who changed everything — and lived to tell the story.
Live for a Century is the distillation of everything Alwyn learned — backed by NHS guidance, peer-reviewed research, and the hard-won experience of a man who refused to be defined by his diagnoses.
He holds an M.Sc. and an MBA, and spent the early part of his life playing rugby and semi-professional football before a career spent researching and writing about health, fitness, and the science of living longer. He currently runs longevityplus100.com and remains active, medicated only by movement and purpose.
His message is simple: your longevity is in your hands. This book shows you exactly what to do with it.
10+
Years of
research
200+
Centenarians
interviewed
12
About the Author
Alwyn Jenkins M.Sc., MBA is a Welsh-born health advocate, researcher, and author based in the United Kingdom. His story is not one of inherited wellness or academic theory — it is one of survival, discipline, and transformation.
Over a decade ago, Alwyn was diagnosed with type 2 diabetes, followed by prostate cancer, angina, and a life-saving triple bypass heart operation. Faced with a choice between decline and recovery, he chose recovery — and rebuilt his life from the ground up through structured exercise, dietary reform, complete alcohol elimination, and daily meditation.
The results were medically measurable. His diabetes readings dropped from 11.2 mmol/L to 5.9 mmol/L. His blood pressure stabilised. His PSA levels declined consistently. His consultants extended the gap between check-ups because the results were that good.
The Architecture of a
Longer Life
We know that lifestyle shapes longevity. We know that exercise, diet, sleep, and stress management matter. What we rarely get is a single, honest, actionable guide that shows us how to put it all together — written not by a theorist, but by someone who did it themselves.
Live for a Century: Invest in Your Health and Extend Your Life is that guide.
Alwyn Jenkins does not offer a crash diet or a 30-day programme. He offers something more valuable: a complete lifestyle framework grounded in medical science, personal experience, and practical habit-building. From home exercise routines and joint pain management to the psychology of stress, the biology of dementia prevention, and the hard science of longevity, this book covers every dimension of a longer, healthier life.
It begins with his own story — a frank account of serious illness, near-death, and transformation. It continues with 19 structured chapters covering everything the research confirms actually works. And it ends with a challenge: not to make all the changes at once, but to start today, with one pair of trainers, one dietary swap, one walk around the block.
Studies confirm that 30 to 45 minutes of daily exercise can extend your lifespan by seven years or more. This book tells you exactly how to get there.
- 19 Chapters Covering every pillar of a longer, healthier life
- 150+ Minutes of weekly exercise recommended to extend your life
- 7 Years Average lifespan increase from daily 30–45 minute exercise routines
- 40% Of dementia cases that can be delayed or prevented through lifestyle changes
What You Will Find Inside
Nineteen chapters. One transformative blueprint. Here is what Live for a Century covers:
Chapter Group 1
Exercise Exercises at Home
Whether you are recovering from illness, managing joint pain, or simply starting from scratch, Alwyn provides practical exercise programmes for every level and every environment — from body stretches and core workouts to walking, jogging, cycling, gym routines, and cardio training. Chapters include specific guidance for back pain, warm-up and cool-down routines, and weight training progressions.
37 Trillion
cells in the human body — each one shaped by your daily choices
Chapter Group 2
Nutrition and Lifestyle Healthy Eating and Diet
The chapters on nutrition go beyond generic advice. Alwyn breaks down calorie management, the dangers of ultra-processed food (UPF), the link between diet and diabetes, and the role of alcohol in accelerating physical decline. Practical, direct, and medically referenced throughout.
150 Minutes
The minimum weekly exercise target recommended to invest in your future health.
Part THREE
Mind and Recovery Meditation
Longevity is not built only in the gym. These chapters address the psychological and physiological dimensions of recovery — from meditation techniques and yoga postures to the physiology of stress and the science of sleep. Structured, practical, and accessible for readers with no prior experience in any of these disciplines.
7 Years
The proven lifespan extension from 30 to 45 minutes of daily exercise.
CHAPTER GROUP 4
Medical Awareness Home Medical Check Instruments
Armed with his own medical history, Alwyn guides readers through blood pressure monitoring, blood sugar management, diabetes eye checks, and full-body health assessments. The dementia chapter draws on the landmark 2020 Lancet Commission report, identifying twelve modifiable risk factors. The longevity chapter addresses telomere science, DNA, genetics, and the proven habits shared by the longest-lived people on earth.
40%
Of dementia cases that could be delayed or prevented by addressing 12 lifestyle risk factors. (Lancet Commission, 2020)
FINAL CHAPTER
My Now Healthy Life
Alwyn’s personal update. PSA readings down. Diabetes markers normalised. Blood pressure stable. Heart functioning well. All achieved through the same programme outlined in this book. No miracle supplements. No shortcuts. Just evidence-backed habits, consistently applied.
11.2 to 5.9 mmol/L
Alwyn’s own diabetes reading improvement — achieved through exercise, diet, and alcohol elimination alone
Praise for the Book
“This book does exactly what it promises. It is practical, personal, and entirely free of the usual wellness noise. Alwyn Jenkins has lived this — and it shows on every page.”
Foreword by Raymond Aaron New York Times Bestselling Author
“A rare health guide written by someone who genuinely had everything to lose. The chapter on longevity alone is worth the price of the book.”
Amazon Verified Reader
“I started with the exercise chapters and found myself reading the whole thing cover to cover. The personal story makes every recommendation feel earned, not theoretical.”
Amazon Verified Reader
“The section on dementia risk factors was an eye-opener. I had no idea how much of it was within my control. This book changed the way I think about my future health.”
Amazon Verified Reader
Begin the Journey.
Live for a Century is available now in hardcover, paperback, Kindle, and audiobook formats. Order your copy today through Amazon or at all major UK bookshops including Waterstones.
This is not a book you will read once and shelve. It is a reference, a manual, and a reminder that the most important investment you will ever make is in your own health.
Available on Amazon. Stocked at Waterstones and major UK bookshops
Questions
Everything you might want to know before you buy.
What is Live for a Century actually about?
Is this book only for people who are already unwell?
Not at all. The book is designed for anyone who wants to take their health seriously — whether you are currently healthy and want to stay that way, managing a condition and looking for practical support, or recovering from illness and rebuilding your baseline. The principles apply at every age and every starting point.
I am in my sixties or seventies. Is it too late to benefit from this book?
It is never too late. The research cited throughout the book confirms that meaningful health improvements — including measurable gains in lifespan — are achievable at any age. Alwyn himself began his transformation later in life and continues to show improving medical results today. The book does not offer a one-size-fits-all programme; it invites you to start where you are and build from there.
Does the book require a gym membership or specialist equipment?
No. A significant portion of the book is dedicated to home and outdoor exercise — body stretches, step-ups, walking, jogging, and joint pain routines that require no equipment at all. Gym and weight training guidance is also included for those who want to go further, but it is entirely optional.
Is the exercise advice safe if I have joint pain or a pre-existing condition?
The book includes a dedicated chapter on joint pain exercises, including back pain and core strengthening routines, written with recovery in mind. Alwyn recommends that readers with specific medical conditions consult their doctor before beginning any new exercise programme. The book is intended as an educational guide and does not replace professional medical advice.
Where can I buy Live for a Century?
The book is available worldwide on Amazon in hardcover, paperback, Kindle, and audiobook formats. It is also available at Waterstones and major UK bookshops. Use the order button on this page to purchase directly.
Will Alwyn Jenkins be writing more books?
Yes. Alwyn is currently working on his next publication. Sign up to the newsletter on this page to receive updates and early access information when the next title is announced.
Can Alwyn Jenkins be invited to speak at events or conferences?
Alwyn is open to speaking engagements at health conferences, literary events, and institutional settings. Please use the contact details on this page to submit your enquiry, including the event date, location, and format.