I’m a longevity expert. There are 7 things I swear by to take a decade off my midlife face – most of them cost under a tenner…you don’t need a facelift

A pair of trainers and a couple of dumbbells is the cheapest – and most effective – anti-ageing treatment there is, according to recent research.

Earlier this year a major analysis published in the prestigious Lancet journal found that physical activity was linked to a lower biological age, according to markers in our DNA.

Not only does exercise reduce the risk of disease, but it alters our genetic blueprint to physically turn back the clock.

The report, by a team of international experts, follows a series of similar studies published over the last few years, with some even showing that lifting weights could reduce wrinkles by improving elasticity and thickness of skin.

But experts say upping your exercise is just one of a roster of budget-friendly interventions that can turn back the clock – not only on your health, but your face, too.

Forget the £10,000 face lifts; favoured by celebrities including comedian Katherine Ryan, who recently underwent the brutal procedure at just 42.

Here, two top longevity experts reveal the science-backed ways to make you look and feel younger that won’t cost a fortune – or require a general anaesthetic.

Ditch the Botox…try cheaper microneedling instead 

Anti-wrinkle injections – most commonly known as Botox – are the most popular cosmetic intervention in the UK, with around 900,000 treatments carried out every year. 

The jabs work by relaxing the muscles in the face, resulting in less movement and, therefore, fewer creases in the skin. 

But at around £300 a pop, and with effects wearing off within three to four months, a Botox habit can easily cost over £1000 a year. 

What’s more, it only works to conquer deep wrinkles and has little impact on fine lines, acne scarring, red blotches and the sagging skin that comes with age.

According to Dor Bukobza, aesthetician and founder of the Waldor clinic in London, clients get a far longer-lasting benefit from microneedling.

The intervention uses fine needles to create controlled injuries in the skin, triggering the natural regeneration of new skin cells. 

‘This creates more collagen and elastin – proteins that plump, smooth and tighten the skin,’ says Bukobza.

When paired with an add-on called exosomes, Bukobza says the results are ‘transformative’. 

‘I have more than 50 devices in my clinic, but this treatment is by far my favourite,’ he says. 

Exosomes are tiny particles that are applied to the surface of the skin immediately after microneedling via a serum. 

These microscopic fragments contain proteins and growth factors that are said to accelerate the skin’s repair process.

 Bukobza says the treatment is highly effective because it targets multiple signs of ageing. ‘It improves texture, softens scars, helps pigmentation and helps generate a new layer of skin, as well as collagen. Overall, it boosts the quality of skin over time,’ he says.

Possible side effects include infection, scarring and pigmentation changes, so it’s important to visit an experienced professional, preferably with medical credentials.

One session of microneedling with exosomes costs around £400 and Bukobza suggests three, in total, six weeks apart, for the most eye-catching results.

‘You will see results after one treatment, however,’ he adds.

A series of studies support the benefits of microneedling with exosomes for anti-ageing.

A recent comprehensive review of eight studies concluded that the treatment results in improvements in wrinkles, elasticity, hydration, pigmentation and collagen density. 

Lifting weights could strengthen your skin too

A growing body of evidence shows that physical activity can turn back the clock on our bodies. But research also suggests it may have a similar impact on the face, too. 

A 2023 study recruited 61 sedentary, middle-aged Japanese women for 16 weeks of aerobic or resistance training twice a week.

Both groups showed improvements in skin elasticity and the structure of the upper dermis – the layer beneath the skin’s surface – while resistance training also improved dermal thickness, which is linked to fewer visible wrinkles.

Experts behind the study suggest that exercise reduces inflammatory proteins within the skin that can reduce elasticity and cause age-related dark spots. 

When it comes to reducing the body clock, the bulk of scientific evidence suggests strengthening exercises have the most sizeable impact. 

A recent review linked muscle-strengthening activity like weight lifting with lower mortality, with the greatest estimated reductions associated with around 30-60 minutes a week.

‘The older we get, the less flexible we become, and the harder it is to get up from the floor,’ says Leslie Kenny, nutrition expert and co-founder of the Oxford Longevity Project.

Kenny, who is 61, says that, according to markers in blood tests, her biological age is just 21 – thanks to changes to her diet, sleep, stress and movement.

She adds: ‘None of us wants to be the human version of that beetle that gets turned over on its back. Building muscle helps us with that.’

Start taking a vitamin D supplement ASAP

Vitamin D is essential for maintaining healthy bones and muscles – but growing evidence suggests an extra boost could have anti-ageing effects.

A recent analysis of data from the VITAL trial – one of the largest vitamin D studies ever conducted, involving 25,000 participants – found that the so-called sunshine vitamin could interfere with key markers of ageing. 

Specifically, vitamin D supplements were seen to shorten the ‘tips’ on our chromosomes, known as telomeres. The longer these telomeres, the more our DNA is exposed to age-related damage. 

The researchers found that taking a supplement daily for four years had the most significant effect. 

Ms Kenny says low vitamin D levels is a common barrier to longevity that is rarely considered.  

It’s estimated that around one in six adults are deficient in the vitamin; the equivalent of around 9-11 million people.

The NHS advises considering 10 micrograms, or 400 IU, daily during autumn and winter. 

People with darker skin or very little sunlight exposure should consider it throughout the year.

Consider a jab filled with salmon sperm

Polynucleotide injections, also known as ‘salmon sperm facials’, are another of Bukobza’s favourites.

This involves jabs of tiny fragments of DNA that are extracted from salmon or trout sperm.  

When delivered to the skin, they are thought to boost hydration, support repair processes and stimulate collagen-producing cells, with early studies showing they improve skin texture and elasticity.

Bukobza claims the combination of polynucleotide injections and microneedling has shaved eight years off his skin age – as measured by an AI longevity test. 

‘Increasing hydration results in much more of a radiant look, which is the real key to looking younger. It’s not just about wrinkles,’ he says.

Polynucleotide injections typically cost from £250, with experts suggesting a course of three treatments for the most significant effects.

However the benefits are said to last far longer than Botox – often around 12 months.

Try mouth taping at night to repair skin cells 

You don’t need to pay to look less tired, says Kenny.

‘I think we all know that getting a lot of good quality sleep is vital for feeling and looking young, but it doesn’t stop us binge-watching Netflix until late at night,’ she says.

Sleep supports memory, emotional regulation and recovery.

‘When we reach the deepest level of sleep, we produce something called growth hormone, which is very important for repairing age-related damage throughout the body,’ she adds.

A 2015 study found that, compared to women who regularly slept fewer than five hours a night, those who got at least seven hours sleep had skin cells that repaired damage at a much faster rate. 

Good sleepers were also found to have significantly fewer signs of ageing, like sagging and creased skin. 

Elsewhere, those who sleep badly are known to be at higher risk of DNA changes associated with faster ageing – and are more likely to die young.

‘Deep sleep happens between around 10pm to 2am, so going to bed earlier is essential,’ Kenny says.

She also recommends mouth taping – the practice of placing a strip of specialised, skin-safe adhesive tape over the lips before going to sleep to encourage nasal breathing and reduce snoring.

She says: ‘I tried glycine, magnesium, all sorts of teas and things, to fix his terrible deep sleep, and in the end, all it took was a little bit of medical tape.

‘You don’t need it to go all the way across your mouth. You can just put the tape from the little temple underneath your nose to your bottom lip, and train yourself to keep your mouth shut at night.

‘Generally, this is pretty safe and it’s a very cheap experiment to do.’ 

How blueberries and oranges could boost collagen 

Diets rich in vegetables, fruit, beans, nuts and whole grains are packed with fibre, polyphenols and antioxidants – all of which reduce inflammation in the body; a major driver of age-related decline.

But some studies suggest the benefits of eating more plants may also be visible in the mirror.   

Vitamin C-rich foods such as berries, citrus fruits and peppers, are essential for collagen production, helping the body build and maintain the protein that keeps skin firm and resilient.

Meanwhile, plant compounds known as polyphenols and carotenoids appear to help protect the skin from oxidative stress and UV-related damage, two major drivers of wrinkles. 

In one University of Manchester trial, people who ate tomato paste rich in lycopene every day for 12 weeks showed increased levels of a precursor to collagen and less UV-induced skin damage than controls. 

Elsewhere, a 2023 analysis of UK Biobank data found switching from the unhealthiest eating pattern to a healthier one was estimated to add around ten years of life.

 Kenny advises thinking of meat as an ‘occasional condiment’. 

‘Revolve your diet around beans and plants, with a small amount of meat,’ she says.

The right moisturiser really can help banish wrinkles

Studies suggest that up to 80 per cent of visible facial ageing is caused by exposure to UV rays from the sun. 

‘Put SPF 50 on everyday – even if it’s not hot,’ says Bukobza, adding that the sun’s rays can be powerful, even in winter. 

An Australian trial found using a sunscreen every day reduced signs of skin ageing, compared to applying it occasionally.

‘Make sure you use skincare products that help repair your skin barrier,’ says Bukobza.

The skin barrier is the outermost layer of the skin that is compared to a brick wall, with skin cells held together with vital fats.

Its job is to retain moisture and repel irritants and pollutants. 

‘The healthier your skin barrier is, the less visible your lines are,’ explains Bukobza.

Moisturiser ingredients such as ceramides help support the barrier, while glycerin helps retain moisture.