Can Diet and Lifestyle Strategies Reverse Your Aging? 1,000+ Studies Analyzed
The process of human aging is a complex and multifactorial process. NAD, stem
cells, nitric oxide, glutathione, vitamin B12, CoQ10, glycine, taurine and
testosterone decline as we age. Vitamin and mineral deficiencies are also common
in older individuals.
A study in 2022 suggests that taking 250 mg/day of NMN can significantly increase and sustain the levels of NAD+
in the blood, without adverse side effects.
Vitamin B12
Glycine
Glycine can also help counteract adverse effects of
Glyphosate. When glyphosate enters your system, it can take
the place of the glycine molecule. While similar, (the "gly"
in glyphosate stands for glycine) it's not identical and does
not work the same way as glycine. Hence, this replacement
causes all sorts of trouble.
"Your body only makes 3 grams of glycine per day, and if you only consume around 2 to 3 grams of glycine from foods then it means that almost all of us are in a 10-gram glycine deficit every day," he says.
"… I think most people would benefit for at least 5 to 10 grams of glycine a day, which is, uh kind of a moderate amount … if you are eating a lot of muscle meat … or you're just interested in getting more of the benefits of glycine then you can take even up to 20 grams a day."
Glycine is the most abundant, making up 30% of the amino acids in collagen. Glycine is mostly responsible for many of the health advantages that collagen offers, as it is required for collagen synthesis.
Glycine is also found to have anti-inflammatory benefits. In a 2023 study, researchers investigated the various functions of this amino acid in different organs and tissues. They noted that apart from being a protein precursor, it also has adjudicating functions, which include antioxidant, immunomodulator, anti-inflammatory and healing benefits. It may also have neuroprotective and neurotransmitter effects. According to the researchers:
"Dietary supplementation with glycine has been proposed as a potential way to treat conditions with low-grade inflammation, such as obesity. This approach has been proposed due to its ability to increase the mRNA expression of anti-inflammatory cytokines, such as adiponectin and IL-10, and because glycine can inhibit the production of proinflammatory cytokines like TNF-α, IL-1β, and IL-6."
Glycine also induces autophagy — a "self-eating" process wherein your body digests damaged cells — and mimics the longevity benefits of methionine restriction. These effects are related to an enzyme called glycine N-methyltransferase (GNMT). Glycine is a receptor for GNMT, and the GNMT converts glycine to sarcosine, a metabolite that induces autophagy. GNMT also plays a role in methionine clearance.
Marios Kyriazis, M.D., a gerontologist nominated for the 2017 Nobel Prize in
Medicine and main contributor at For the Ageless, told
Healthnews,
"NAC, the acetylated form of the amino acid cysteine, protects our brain by stimulating the activity of glutathione, which is a potent antioxidant that protects our mitochondria from free radical damage. NAC is also effective against viruses and it is used both for the prevention and treatment of some viral infections, including brain infections."
He added, "Conventional doctors use NAC to counteract the consequences of paracetamol overdose because it protects the liver from damage."
Kyriazis suggests the conventional dose is around 1000 mg to 1500 mg per day and says some doctors recommend taking NAC with vitamin C to prevent it from being destroyed in the body prematurely.
"500mg of NAC every morning is an effective dose for adults looking to use it daily as a longevity supplement," he explained. "It has an excellent safety profile and can be taken with any other supplements, including glutathione."
According to research published in the June 2023 issue of
the journal Science, the semi-essential amino acid taurine appears to play an
important role in longevity and healthy aging.
Magnesium functions as a cofactor to hundreds of different enzymes, which need magnesium to function properly.
We show in this review evidence of the relationship of magnesium with all the hallmarks of aging (genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, deregulated nutrient sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, altered intercellular communication, disabled autophagy, dysbiosis, and chronic inflammation), which may positively affect the human healthspan. It is feasible to hypothesize that maintaining an optimal balance of magnesium during one’s life course may turn out to be a safe and economical strategy contributing to the promotion of healthy aging.
There are many ways in which magnesium deficiency can lead to accelerated aging. Magnesium is needed to build, maintain and repair DNA.
Magnesium reduces DNA damage and stabilizes the genome (R,R). For example, magnesium sticks to the DNA strand and stabilizes it, and it is also an essential cofactor for DNA repair proteins which need magnesium to function properly (R).
Magnesium can reduce inflammaging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R).
Besides magnesium’s many effects on maintaining our cells, the mineral has various immediately noticeable effects. Athletes take magnesium to improve their physical performance, even when they are not magnesium deficient (R).
Magnesium supplements also improve sleep, and feelings of relaxation and wellbeing.
This is not surprising, given the important role of magnesium in the functioning of brain cells, such as excitation and neuronal metabolism.
Malate is often used in combination with magnesium to bring about health benefits, especially for improving energy and reducing fatigue.
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).
Maintaining cells in low-oxygen conditions or in the presence
of hydrogen gas, matrix modification, and supplying the culture
medium with growth factors and antioxidants capable of
attenuating ROS (Reactive Oxygen Species) accumulation can slow
done the telomere shortening and proliferative senescence.
Note: Most Molecular Hydrogen tablets uses pure elemental magnesium
as its carrier and provides you with approximately 80 mg of
magnesium per tablet. So, you receive also highly bioavailable
magnesium for a healthy brain, muscles, cells, kidneys, and heart.
CoQ10 is also part of Dr. David Sinclair’s supplement list.
Lastly, the interventions testing program (ITP) tested a similar
compound, MitoQ (a better absorbable nutrient based on coQ10), and
didn’t find a life extension effect (R).
Related: Best CoQ10 Supplements
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion.
Alpha-ketoglutarate also plays a role in maintaining stem cell health (Nature 2015), and in bone and gut metabolism (R).
Calcium alpha-ketoglutarate is also involved in collagen production, can reduce fibrosis, and can thus play a role in maintaining healthy, youthful skin (R,R).
A 2021 research review suggests that resveratrol supplements may help protect
against age-related cardiovascular, neurodegenerative, and
diabetic disorders.
Nearly two decades ago, it was discovered that resveratrol
slowed the process of cellular aging in yeast. In 2003,
Harvard Medical School Professor David Sinclair, PhD, found
that resveratrol activated a class of sirtuin proteins called
SIRT1.
Note: You might have heard of “skinny genes” — genetic
components that can help us stay thin, age well, and live
longer. Sirtuins are a family of proteins that might do just
that. Sirtuins aren’t genes at all, they’re proteins. Humans
have seven of them, called SIRT1, SIRT2, SIRT3, and so
on.
The polyphenol is reported to be safe at doses up to 5 g/d, when
used either alone or as a combination therapy. Although the
clinical utility of resveratrol is well documented, the rapid
metabolism and poor bioavailability have limited its therapeutic
use. In this regard, the recently produced micronized
resveratrol formulation called SRT501, shows promise (Pratap Singh 2019).
Related: David Sinclair $720 Million Train Wreck!
Stem Cell Therapy for Anti-Aging
Stem cell therapies are widely used in the regenerative
medicine due to their intrinsic biological characteristics,
including plasticity, self-renewal, and multiway
differentiation ability. Stem cell treatment includes human
autograft or allograft cultured stem cells locally injected
into specific parts of the body or administered by intravenous
infusion. Bringing active stem cells into the body can
rejuvenate existing cells and allow the body to age more
gently and even reverse some impacts of aging. Currently,
neural stem cells, bone marrow mesenchymal stem cells,
umbilical cord mesenchymal stem cells, adipose stem cells,
embryonic stem cells, and human induced pluripotent stem cells
are the most closely related antiaging agents. (ACS Chem. Neurosci. 2024)
Stem cell transplantation has shown promising results in
clinical trials for aging-related conditions (ACS Chem. Neurosci. 2024). Longeveron studied the use of allogeneic mesenchymal stem
cells (allo-MSCs) for the condition of frailty in a successful
clinical trial (NCT02065245). Thirty patients with a mean age of
75.5 years received either a 100-million or 200-million cell
dose infusion. Significant reduction of inflammatory marker
TNF-α and early and late-stage T-cells activation occurred. B
cell intracellular TNF-α and physical performance among
participants was also improved in both treatment groups.
Longeveron also explored the use of MSCs through its
biotherapeutic candidate Lomecel-B for the treatment of
Alzheimer’s disease (AD) in phase I clinical trial NCT02600130.
Thirty participants were enrolled with low and high dose
infusion groups of 30 and 100 million cells.
Can HRT Help Prevent Cardiovascular Disease in Women?
Cardiovascular disease is responsible for 1 in every 4 deaths in the U.S. It’s the leading cause of death in both men and women, and leads to more than 600,000 deaths across the country annually (CDC). It’s therefore critical that as the risk for cardiovascular disease increases with age, individuals find ways to optimize heart health.
HRT may not be prescribed for women primarily as a means for improving cardiovascular health, but this is indeed a powerful byproduct of the treatment. According to research published in the BMJ, women receiving HRT early after experiencing menopause had a significantly reduced rate of heart failure, myocardial infarction, and mortality overall. At the start of treatment, women on average were aged 50 and had been postmenopausal for seven months. Roughly half as many women using HRT experienced cardiovascular events compared to those in the control group. Additionally, these results did not correlate with an increased risk in any cancer [BMJ 2012].
Moreover, evidence shows that there is a clear benefit in using estrogen alone, with coronary calcium scores significantly reduced. This measures the buildup of calcium and other substances which can narrow or close the arteries, leading to cardiovascular issues. In particular, women under 60 who receive hormone therapy have a statistically significant reduction in coronary disease (Lobo 2013).
These aren’t the only positive outcomes of HRT, however. Hormone therapy has been commonly used as an osteoporosis preventative, which brings us to our next segment.
A meta-analysis (Lancet 2022) of 35 published studies that
tracked heart attacks and heart disease in men taking
testosterone found no association between testosterone
and heart attacks and in fact in most studies, men on
testosterone had fewer heart attacks.
TRT is an acronym for testosterone replacement therapy, sometimes called androgen replacement therapy. It’s primarily used to treat low testosterone (T) levels, which can occur with age or as a result of a medical condition.
But it’s becoming increasingly popular for non-medical uses, including:
This is all part of a completely natural process that starts in your late 20s or early 30s.
This gradual decrease in Testosterone often doesn’t cause any noticeable symptoms. But a significant drop in T levels may cause:
Your body can transform DHEA
(Dehydroepiandrosterone) into testosterone. Taking a
DHEA may increase your testosterone levels. A 2013 study
found that taking 50 milligrams (mg) of DHEA per day raised
the free testosterone levels of middle-aged adults
undergoing high-intensity interval training.
Metabolic manipulation approach is well correlated with virtually
all age-associated diseases but specifically with diabetes and
obesity.
While some research suggests potential benefits from supplements, hormone therapy, or even stem cells in slowing aging, these shouldn't replace core healthy practices. A well-rounded approach is key for optimal well-being.
Focus on Fundamentals:
Remember, supplements are not magic bullets. They should complement, not replace, a healthy lifestyle. Consult your doctor before starting any new supplement program to ensure safety and suitability for your individual needs.
Multi-Targeted Aging Solutions
Aging is a complex process with various contributing factors. Ideally, an anti-aging supplement should address these factors synergistically, meaning the components work together for a stronger effect.
A Holistic Approach
There's no magic bullet for aging. It's unlikely a single strategy will address all the complexities involved. The best approach for most people likely involves a personalized menu of strategies that combines a healthy diet and lifestyle with potential benefits from evidence-based supplements.
Reliable Research:
In September of 2019, the MIT Technology Review published “The Longevity
Issue” with a MASSIVE black heading on a snow-white cover and announced,
“OLD AGE IS OVER!” and in a font much smaller underneath are the following
words: “IF YOU WANT IT.”
Methodology: The selection or short-listing of the topics below is based on the available scientific evidence retrieved from scientific database such as PubMed and scientific search engine such as Google Scholar. The article will also be updated as and when there is a newly discovered major research publication related to anti-aging and longevity.
All these places have the same thing in common. What is it?
Can Vitamin D extend lifespan? Higher levels of vitamin D are associated with less risk of heart disease, auto-immune diseases, improved brain health and a better functioning immune system.
In addition, optimizing your vitamin D levels is one of the absolute best affordable strategies to slash your cancer risk.
Previous research found that a vitamin D level of 47 ng/ml was associated with a 50% lower risk of breast cancer (R). Further, researchers at University of California, San Diego School of Medicine reported that raising your vitamin D level to at least 40 ng/ml can slash your risk of all invasive cancers by 67% (R).
Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2000 to 4000 units per day.
We would recommend to take at least 2000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
“We [in the medical community] are beginning to realize the
anti-inflammatory effects of vitamin D,” says Amanda Frick, a licensed naturopathic doctor and acupuncturist in Santa
Monica, California. It builds bone, boosts immunity, guards
against chronic ailments, and is responsible for increasing
absorption of calcium and magnesium. If you’re still not
sold on vitamin D as one of the anti-aging supplements to
add to your regimen, Frick says it can also assist
with weight loss when combined with lifestyle intervention.
Theoretically, we should get enough vitamin D through our diet
and from the sun, but for many of us, that’s not the case. In
the United States, 35% of adults and 61% of people over the
age of 65 are deficient in vitamin D. Vitamin D deficiency is associated with an increased risk of osteoporosis,
weakness, and bone fractures in the elderly, among other
things. Recent studies also show a link between vitamin D
deficiency and cardiovascular disease, diabetes, and cancer
(Sizar, 2020).
Omega-3 fatty acids
TOTOX value stands for total oxidation value. The omega 3 fatty
acids EPA and DHA from fish oil are highly sensitive to oxidation.
This means that they are rapidly affected by contact with oxygen.
Oxidised fatty acids are not beneficial to our health. For this
reason, a good fish oil supplement has a low TOTOX value. The
maximum TOTOX value is set at 26 by the Global Organization for
EPA and DHA omega-3.
NAD+ Precursors
You might be wondering why you need this article when you have your doctor
or favorite AI tool at your disposal.
- Current large language models (LLMs) like ChatGPT, Gemini from Google and Copilot from Microsoft might return generic answers to your questions. While these can be a starting point, they often lack the depth you might crave.
- Even fantastic doctors can't be readily available for every question. This article offers a convenient and in-depth resource you can access any time.
We've delved into the research to provide you with more than just basic
advice. We'll not only share supporting evidence, but also explain our
methodology for selecting the most valuable information. It would also be
impossible to review all the studies on the internet; rather, we have
focused on, curated, filtered, summarised, evaluated and shared the
information that appear to have the greatest clinical utility.
This practical guide will help you to understand aging, longevity, and all
that is involved to “turn back the clock”. We are providing you with
science, knowledge, and best of all possibilities.
This guide is based on a comprehensive review of over 1,000 scientific
references and supporting studies. It explores the latest science-backed
interventions for promoting longevity and healthy aging.
This long form article compiles research related to the anti-aging
space. This article will also reveal exciting new information about a
variety of immune-enhancing natural products and nutrients that may
help you maintain youthful immune system function into advancing age.
Methodology: The selection or short-listing of the topics below is based on the available scientific evidence retrieved from scientific database such as PubMed and scientific search engine such as Google Scholar. The article will also be updated as and when there is a newly discovered major research publication related to anti-aging and longevity.
In this comprehensive guide you will learn everything you need to know
about longevity and many aspects of aging and age-reversal
strategies.
Contents
- What is Aging?
- Biological Age vs Chronological Age
- Causes of Aging
- Diet and Lifestyle for Anti Aging
- Avoiding sugar and ultra-processed foods
- Mediterranean Diet
- Exercise and Resistance Training
- Stress Management
- Caloric Restriction, Intermittent fasting (Time Restricted Eating) and Fasting
- Avoiding smoking and alcohol
- Avoiding Linoleic Acid (Omega-6 Fatty Acids) and Vegetable Oil
- Sleep
- Social Support
- Best Scientifically Proven Anti Aging Supplements
- Vitamin D3 and Omega-3 fatty acids
- B Vitamins, Nicotinamide mononucleotide (NMN) and NAD Boosting Supplements
- Glycine, NAC and Taurine
- Magnesium and Molecular Hydrogen
- Curcumin (Turmeric)
- Fisetin
- Vitamin C and Alpha-KetoGlutarate (AKG)
- CoQ10
- Resveratrol and Pterostilbene
- Zinc
- Stem Cell Therapy for Anti-Aging
- Hormone Replacement Therapy
- Peptide Therapy for Anti Aging
- Exosomes for Anti Aging
- Does Metformin Increase Life Expectancy?
- Metabolic Manipulation (mTOR Inhibitors) and Rapamycin
- Hyperbaric oxygen therapy (HBOT)
- Conclusion and Key Takeaways
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| Time (Jan 2023) |
What is Aging?
The global anti-aging & longevity market size was estimated at USD
63.60 billion in 2023 and is expected to grow at a compound annual
growth rate (CAGR) of 21.5% from 2024 to 2030. (R)
We are interested in your 'biological age' and in Healthspan rather
than Lifespan, which means that you LIVE - HEALTHIER - LONGER. This is
better than chronologic age and Longevity because it just means a long
life with no regard to your quality and function.
A 2024 review aims to summarize recent findings on the dietary factors
influencing chronic diseases and longevity, primarily from large
cohort studies.
A 2019 study found that healthy lifestyle choices could reduce the risk
of stroke—a cardiovascular event when blood supply to the brain is
cut off or when a blood vessel in the brain bursts—by 80 percent,
with diet identified as the most influential factor.
*Umbrella review: An umbrella review, or a review of reviews,
is a systematic review that only considers other systematic
reviews as an eligible study type for inclusion. An umbrella
review compiles evidence from multiple existing reviews and is
one of the strongest and highest levels of evidence.
In a
2024 review
of 6 studies, the systematic review concluded that high
adherence to Mediterranean Diet is also a protective
factor against COVID-19.
In a 2020 review of 8 original studies, the meta-analysis
demonstrates that higher MedDiet adherence is associated
with longer Telomere Length (TL). The Mediterranean diet
(MedDiet) is one of the most consistent dietary patterns
analyzed in relation to the prevention of cardiovascular
disease (CVD) and other health outcomes, including
reduction of overall mortality and increased likelihood
of healthy aging (Silvia Canudas 2020).
Smoking and secondhand smoke introduce harmful toxins to the body. There’s no such thing as a healthy smoker - especially when it comes to cancer prevention.
“The biggest myth I hear is that if someone exercises they can offset the negative effects from smoking, but that’s absolutely not the case,” says Susan Lakoski, M.D.
In another study (Front Biosci (Landmark Ed) 2018), VO2 max is related to functional capacity and human
performance and has been shown to be a strong and independent
predictor of all-cause and disease-specific mortality.
The most important way to negate the effects of sarcopenia is
through resistance exercise. Exercises such as walking are
great for cardiovascular fitness but they do very little to
help with sarcopenia. Resistance exercise means exercising
against resistance, such as with weights or resistance
machines that you find in your local gym. Everybody is capable
of doing some form of resistance exercise and this is
something you should not be intimidated by.
Another important factors in slowing sarcopenia is diet. As we age our appetite declines, so as we eat less we naturally reduce the amount of protein that we consume. To slow sarcopenia we need to keep our protein intake high, and as we are eating less this means that a higher proportion of the food we eat needs to be protein. It is also important to spread this protein out through the day over three or meals as this produces more muscle protein synthesis when compared to one or two high protein meals.
It is also important to get your vitamin D levels checked as you age since deficiency is common due to reduced sun exposure. As well as weakening our bones, low vitamin D results in weaker muscles and accelerated sarcopenia. A low vitamin D level can be easily rectified with supplementation. When was the last time you had your vitamin D level checked?
Being aware that sarcopaenia affects us all is the first step in combating its effects. The earlier you commence resistance exercise, the greater the benefits, but it is never too late to start. If you are new to resistance exercise or intimidated by the gym environment, talk to your local gym about some personal training to help you learn.
Related: Muscle Mass - The Key to Longevity
As part of the Cardiovascular Health Study, 5,749 adults aged 65
years and older from 4 US field centers for 25 years were followed.
In older adults, higher social network scores are significantly
associated with longer life expectancy and disability-free life
expectancy. (Bhatia 2023)
This prospective cohort study included 6,670 women from the Women's
Health Initiative Memory Study who were cognitively unimpaired at
enrollment; showed that improving social support may reduce risk of
MCI (mild cognitive impairment) and dementia in older women. (Posis 2023)
Okinawa in Japan, Sardinia in Italy, Roseto in Pennsylvania, Loma Linda in California, Icaria in Greece and Nicoya in Costa Rica are some of the places with the highest proportions of people who live to be 100 years old.
Aging is a natural process that everyone goes through, and while there
is no magic potion to stop the clock. However, it's essential to note
that there is no one-size-fits-all answer when it comes to the
effectiveness of anti-aging strategies, as they can vary depending on
individual health, age, and other factors.
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| Longevity Medicine will become the New Primary Care |
Biological Age vs Chronological Age
When asked how old you are, you likely answer based on the number of
years that have passed since you were born. That would be your
chronological age.
But maybe your doctor says you have the physical conditioning of a 21-year-old. This would be considered your biological age, regardless of how many years ago you were born.
Your chronological age will always be an easy-to-determine number, while your biological age depends on a number of variables that can change on a continuing basis.
The basic idea behind biological aging is that aging occurs as you
gradually accumulate damage to various cells and tissues in the
body.
Also known as physiological or functional age, biological age differs from chronological age because it takes into consideration a number of factors other than just the day you were born.
The actual number comes down to different biological and physiological development factors. Some of these include:
But maybe your doctor says you have the physical conditioning of a 21-year-old. This would be considered your biological age, regardless of how many years ago you were born.
Your chronological age will always be an easy-to-determine number, while your biological age depends on a number of variables that can change on a continuing basis.
The difference between the two can be surprising and definitely
worthy of further exploration.
What is chronological aging?
What is chronological aging?
Your chronological age is the amount of time that has passed
from your birth to the given date. It’s your age in terms of
years, months, days, etc. This is the primary way people define
their age.
It’s also a primary risk factor for chronic diseases, mortality, and any impairments to bodily functions, such as hearing and memory.
What is biological aging?
It’s also a primary risk factor for chronic diseases, mortality, and any impairments to bodily functions, such as hearing and memory.
What is biological aging?
Also known as physiological or functional age, biological age differs from chronological age because it takes into consideration a number of factors other than just the day you were born.
The actual number comes down to different biological and physiological development factors. Some of these include:
- chronological age
- genetics (for example, how quickly your body’s antioxidant defenses kick in)
- lifestyle
- nutrition
- diseases and other conditions
Using these guidelines along with various mathematical models,
medical professionals can figure out what age your body “acts”
like it is.
While chronological age is a factor, you may not end up having the same biological age as your chronological age. For example, if you’re a 28-year-old male who doesn’t exercise, only eats high-fat foods, and has smoked five packs of cigarettes per day for the last 10 years, it’s likely you would have a biological age of greater than 28 years.
While chronological age is a factor, you may not end up having the same biological age as your chronological age. For example, if you’re a 28-year-old male who doesn’t exercise, only eats high-fat foods, and has smoked five packs of cigarettes per day for the last 10 years, it’s likely you would have a biological age of greater than 28 years.
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Image credit: Longevity.technology |
Causes of Aging
In order to guide and provide a framework for ageing research and
discussion, the landmark 2013 Hallmarks of Aging study identified 9 factors that contribute to health decline in
advancing age: genomic instability, telomere attrition, epigenetic
alterations, loss of proteostasis, deregulated nutrient-sensing,
mitochondrial dysfunction, cellular senescence, stem cell
exhaustion, and altered intercellular communication.
The review was updated (Cell 2023) by the same authors in 2023 to
include 12 hallmarks of aging:
- genomic instability,
- telomere attrition,
- epigenetic alterations,
- loss of proteostasis,
- deregulated nutrient-sensing,
- mitochondrial dysfunction,
- cellular senescence,
- stem cell exhaustion,
- altered intercellular communication,
- disabled macroautophagy, (new)
- chronic inflammation, and (new)
- dysbiosis. (new)
While aging is inevitable, increasing the human lifespan and
slowing the aging process has been a focus of scientific
research for decades. If aging is reversible, then maybe heart
disease, cancer, diabetes, Alzheimer's or other chronic
disorders are reversible as well. A comparison of the Hallmarks
of 'Aging' vs the Hallmarks of 'Cancer' (Cancer Discov 2022) reveals significant overlap between the two hallmarks.
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| Source: Cell 2023 |
When interpreting scientific studies, let’s remember that
not all studies are created equal. Below is a list of study types ranked in descending order
based on their level of evidence quality:
- Umbrella Review, Meta-analysis and Randomised controlled trials (RCTs)
- Large clinical trials (phase 3)
- Small clinical trials (phase 2) and Case studies
- Mouse results and animal studies
- In Vitro, cell culture, commentary, review, expert opinions and anecdotal evidence
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| Credit: ACS Chem. Neurosci. 2024 |
While mainstream media often portrays a lack of scientific
evidence to substantiate the efficacy of diet, lifestyle and
specific supplements, this narrative is not entirely accurate.
There are numerous anti-aging strategies related to diet and
lifestyle that are backed by compelling scientific research.
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| Credit: ACS Chem. Neurosci. 2024 |
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| Connecting the dots between Antiaging nutrients and drugs and (A) hallmarks of aging, and (B) antiaging strategies. Credit: ACS Chem. Neurosci. 2024 |
Diet and Lifestyle for Anti Aging
Nutrition, exercise, proper sleep and stress reduction
are also very important methods to extend
lifespan.
- First, maintaining a healthy weight throughout life is pivotal for healthy aging and longevity, mirroring the benefits of lifelong, moderate calorie restriction in today's obesogenic food environment.
- Second, the specific types or food sources of dietary fat, protein, and carbohydrates are more important in influencing chronic disease risk and mortality than their quantity.
- Third, some traditional diets (e.g., the Mediterranean, Nordic, and Okinawa) and contemporary dietary patterns, such as healthy plant-based diet index, the DASH (dietary approaches to stop hypertension) diet, and alternate healthy eating index, have been associated with lower mortality and healthy longevity. These patterns share many common components (e.g., a predominance of nutrient-rich plant foods; limited red and processed meats; culinary herbs and spices prevalent in global cuisines) while embracing distinct elements from different cultures.
- Fourth, combining a healthy diet with other lifestyle factors could extend disease-free life expectancies by 8-10 years.
Another research presented in July 2023 at the American Society for Nutrition’s annual conference
in Boston (SciTechDaily). Researchers examined the data of nearly 720,000 military
veterans ages 40–99, who were followed over time. Those who
adopted eight healthy habits saw a 13% reduction in mortality
compared to those who did not. The eight habits are: being
physically active, being free from opioid addiction, not
smoking, managing stress, having a good diet, not regularly
binge drinking, having good sleep hygiene, and having positive
social relationships.
Studies showed the critical role of diet in cardiovascular
health. An analysis by the Institute for Health Metrics and Evaluation
attributed 30 percent of cardiovascular disease deaths in 2021
to poor diet. This finding aligns with broader research
suggesting that more than two-thirds of heart disease-related
deaths worldwide are linked to food choices, according to the European Society of Cardiology.
1. Avoiding Sugar and Ultra-processed Foods
At this point, there is simply no question that processed foods
that are high in sugar and low in fiber are unhealthy.
Evidence from a 2023 umbrella review (BMJ 2023) of more than 8,000 studies supports the limiting dietary sugar
recommendation.
A 2024 umbrella review* (BMJ) of the literature confirmed what multiple
studies have shown — the higher your intake of ultraprocessed
food, the higher your risk of adverse health
outcomes. The analysis, which included 14 meta-analysis
studies, 45 unique pooled analyses and 9,888,373 participants,
found direct associations between 32 health parameters and
exposure to ultra processed food, including
metabolic dysfunction, cancer, mental, respiratory,
cardiovascular and gastrointestinal issues, as well as
all-cause mortality.
2. Best Anti Aging Diet: Mediterranean Diet and Cruciferous Vegetables
A heart-healthy diet such as a Mediterranean based
diet or the DASH diet is recommended in order to
reduce risk and decrease inflammation in the body.
A 2022 umbrella review* of 41 systematic reviews and meta-analyses of 303
observational studies
revealed that CV (cruciferous vegetable intake might
be associated with beneficial effects on several
health-related outcomes (gastric cancer, lung cancer,
endometrial cancer, and all-cause mortality).
*Umbrella review: An umbrella review, or a review
of reviews, is a systematic review that only
considers other systematic reviews as an eligible
study type for inclusion.
In a 2018 study, eating just one serving of green leafy vegetables a
day may help to slow cognitive decline associated with
aging, helping you to be 11 years younger, cognitively speaking, than your non-leafy
green-eating peers. They’re a rich source of
brain-protective nutrients like folate, vitamins E and
K, lutein and beta-carotene (source). Cruciferous vegetables, like broccoli and cauliflower, are equally impressive, in part because they’re good
sources of choline, a B vitamin known for its role in
brain development.
Caution: What are the nutrients of concern for vegetarians and vegans? Vitamin B12 and K2. Anybody who is eating a vegan diet or a vegetarian diet or just a mostly plant-based diet should be taking vitamin B12 and K2 supplements. Vitamin B12 is only found in significant amounts in animal products and fortified foods, and a deficiency can cause anemia, mood changes, or permanent neurological damage. Plant-based diets may also be low in vitamin D, omega-3 fatty acids, and minerals like iodine, selenium, iron, and zinc.@lewis Biochemist Jessie Inchauspé aka @glucosegoddess_ shares incredible hacks in this episode to minimize glucose spikes without cutting sugar out of your diet - have you listened yet? #sugar #sciencetok #aging #reverseaging #glucose #glucosegoddess #jessieinchauspe #jessieinchauspé #biochemistry #nutrition #nutritiontips #healing #healingjourney #wellness #wellnesstips #healthandwellness #healthandwellnesstips #food #glycation #ageinreverse #nutritionhacks #biohack #biohackingsecrets ♬ Adventurer - Lux-Inspira
3. Avoiding Linoleic Acid and Vegetable Oil
Advice to substitute polyunsaturated fats for saturated fats
is a key component of worldwide dietary guidelines for
coronary heart disease risk reduction. However, clinical
benefits of the most abundant polyunsaturated fatty acid,
omega 6 linoleic acid, have not been established.
In this cohort (BMJ 2013), substituting dietary linoleic acid in place of saturated
fats increased the rates of death from all causes, coronary
heart disease, and cardiovascular disease. An updated
meta-analysis of linoleic acid intervention trials showed no
evidence of cardiovascular benefit. These findings could
have important implications for worldwide dietary advice to
substitute omega 6 linoleic acid, or polyunsaturated fats in
general, for saturated fats.
Another study (Women's Health Initiative Study), a dietary intervention that reduced total fat intake and
increased intakes of vegetables, fruits, and grains did not
significantly reduce the risk of CHD, stroke, or CVD in
postmenopausal women.
The Minnesota Coronary Experiment (MCE), a randomized
controlled trial conducted in 1968-73, was the largest
(n=9570) and perhaps the most rigorously executed dietary
trial of cholesterol lowering by replacement of saturated
fat with vegetable oil rich in linoleic acid. A
re-evaluation of the trial data (published in BMJ 2016), add to growing evidence that incomplete publication has
contributed to overestimation of the benefits of replacing
saturated fat with vegetable oils rich in linoleic acid.
Available evidence from randomized controlled trials shows
that replacement of saturated fat in the diet with linoleic
acid effectively lowers serum cholesterol but does not
support the hypothesis that this translates to a lower risk
of death from coronary heart disease or all causes.
Over the last century, thanks to fatally flawed research suggesting saturated animal fat caused heart disease, the LA in the human diet has dramatically increased, from about 2 to 3 grams a day 150 years ago, to 30 or 40 grams a day.
On a side note, do not confuse LA with conjugated linoleic acid (CLA). While most think CLA and LA are interchangeable, they're not. CLA has many potent health benefits and will not cause the problems that LA does.
Like other nutrition experts, study author Nilson agreed that a healthy, balanced diet should be based on fresh and minimally processed foods, when possible, in addition to avoiding ultra-processed foods.
“The continuity of the current trends with gradual increases in ultra-processed food consumption will increase premature deaths,” Nilson said, adding that his research highlights a need for a shift in policy around ultra-processed foods.
While most have heard about the health risks of eating
processed sugars, net carbs and trans fats, seed oils
far surpass all of these in the damage they cause to
your health. If you were to make one change today to lower your
risk of chronic diseases, eliminating all seed oils
from your diet would be the highest priority.
Over the last century, thanks to fatally flawed research suggesting saturated animal fat caused heart disease, the LA in the human diet has dramatically increased, from about 2 to 3 grams a day 150 years ago, to 30 or 40 grams a day.
On a side note, do not confuse LA with conjugated linoleic acid (CLA). While most think CLA and LA are interchangeable, they're not. CLA has many potent health benefits and will not cause the problems that LA does.
Another study builds on existing evidence linking
ultra-processed food consumption to chronic disease
and premature death. The study published in
the American Journal of Preventive Medicine (Nov 2022) found that increased consumption of
ultra-processed foods (UPF) was associated with a
significant increase in all-cause premature,
preventable deaths in Brazil in 2019.
Like other nutrition experts, study author Nilson agreed that a healthy, balanced diet should be based on fresh and minimally processed foods, when possible, in addition to avoiding ultra-processed foods.
“The continuity of the current trends with gradual increases in ultra-processed food consumption will increase premature deaths,” Nilson said, adding that his research highlights a need for a shift in policy around ultra-processed foods.
4. Avoiding Smoking and alcohol
“Smoking is one of the strongest risk-factors for every chronic disease, including heart disease and cancer,” says Susan Lakoski, M.D., associate professor of cancer prevention at MD Anderson Cancer Center.Smoking and secondhand smoke introduce harmful toxins to the body. There’s no such thing as a healthy smoker - especially when it comes to cancer prevention.
“The biggest myth I hear is that if someone exercises they can offset the negative effects from smoking, but that’s absolutely not the case,” says Susan Lakoski, M.D.
Smoking has been linked to many types of cancer, including
cancer of the lung, mouth, throat, voice box, pancreas,
bladder, cervix and kidney. Even being around secondhand smoke
might increase the risk of lung cancer.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
Avoiding Alcohol
Drink alcohol only in moderation, if at all. Alcohol
increases the risk of various types of cancer, including
cancer of the breast, colon, lung, kidney and liver.
Drinking more increases the risk.
5. Sleep
This is one of the most under-rated anti-aging strategies.
Research has demonstrated sleep is a crucial component of
a healthy lifestyle.
In a 2023 study (The Lancet), scientists looked at how the
relationship between sleep and exercise might impact
cognitive decline. Researchers from University College
London examined the association between physical activity
and sleep duration in 8,958 participants over 10 years.
The data were collected from the English Longitudinal
Study of Aging, during which participants were interviewed
every two years.
The researchers evaluated episodic memory using recall
tasks and verbal fluency using animal naming tasks. They
found that participants with lower levels of physical
activity and suboptimal sleep had worse performance on the
cognitive tests and those who slept the least exhibited
faster cognitive decline. Interestingly, the participants
who had higher levels of physical activity and shorter
sleep times also had faster rates of cognitive
decline.
Those who had higher levels of physical activity and slept
an optimal number of hours had the slowest cognitive
decline. Overall, the data suggested that higher-intensity
physical activity was not enough to mitigate the rapid
cognitive decline that is associated with insufficient
sleep.
Lack of quality sleep can also weaken immune function and
increase susceptibility to respiratory infections,
including the common cold, and chronic lack of sleep may
be associated with an increased risk of death (Prather
2015; Ibarra-Coronado 2015; Wilder-Smith 2013; Aldabal
2011).
Sleep deprivation is associated with elevated cortisol
levels, as well as higher daytime levels of inflammatory
cytokines including IL-1, IL-6, and tumor necrosis
factor-alpha (Aldabal 2011; Hirotsu 2015). A study in
individuals aged 61‒86 found even a single night of
partial sleep deprivation induced patterns of gene
activation associated with biological aging (Carroll
2016).
6. Stress Management
A big component of the longevity equation is the
management of stress.
A June 2022 study supports what immunologists have long suspected:
A key stressor to our immune system as we age may be
stress itself.
“Immune aging may help explain why older people tend to
benefit less from vaccines and why they have more serious
complications associated with infections like
COVID-19,” Erik Klopack, Ph.D., a lead author of the study and a postdoctoral
scholar at the Leonard Davis School of Gerontology at the
University of Southern California. “Our study suggests
that social stress may accelerate immune aging,” he said.
A big component of the longevity equation is the
management of stress.
7. Exercise and Resistance Training
In combination with a healthy diet, exercise is one of the
most cost effective, long term, and preventative measures
you can take.
Physical exercise has been well validated as an effective
antiaging intervention. Regular physical activity of the
elderly plays a vital role at a multi-system level, avoiding
muscle atrophy, mending or sustaining cardiorespiratory
health and cognitive performance, and enhancing metabolic
activity. Recommendations predicated on the most recent
American College of Sports Medicine Guidelines advise that
physical exercises for elderly need to involve aerobic
exercise, muscle strengthening, and endurance training, as
well as flexibility and neuromotor exercises. (ACS Chem. Neurosci. 2024)
Physical exercise is also the most studied anti-aging
strategy as shown below.
|
|
| Credit: ACS Chem. Neurosci. 2024 |
Researchers have also analyzed 13 studies of sitting time
and activity levels. They found that those who sat for more
than eight hours a day with no physical activity had a risk
of dying similar to that posed by obesity and smoking.
However, unlike some other studies, this analysis of data
from more than 1 million people found that 60 to 75 minutes
of moderately intense physical activity a day countered the
effects of too much sitting. Other studies have found that
for people who are most active, sitting time contributes
little to their risk of death (Mayo Clinic).
It has also been evidenced recently that one of the best
strategies for healthy brain aging is regular aerobic
exercise. It is suggested that exercise likely remains the
most effective intervention for healthy brain aging because it
stimulates strategic energy-sensing pathways that modulate
multiple hallmarks of aging. (Exerc Sport Sci Rev 2021)
According to Dr Murtaza Ahmed:
Another important factors in slowing sarcopenia is diet. As we age our appetite declines, so as we eat less we naturally reduce the amount of protein that we consume. To slow sarcopenia we need to keep our protein intake high, and as we are eating less this means that a higher proportion of the food we eat needs to be protein. It is also important to spread this protein out through the day over three or meals as this produces more muscle protein synthesis when compared to one or two high protein meals.
It is also important to get your vitamin D levels checked as you age since deficiency is common due to reduced sun exposure. As well as weakening our bones, low vitamin D results in weaker muscles and accelerated sarcopenia. A low vitamin D level can be easily rectified with supplementation. When was the last time you had your vitamin D level checked?
Being aware that sarcopaenia affects us all is the first step in combating its effects. The earlier you commence resistance exercise, the greater the benefits, but it is never too late to start. If you are new to resistance exercise or intimidated by the gym environment, talk to your local gym about some personal training to help you learn.
8. Social Support
Okinawa in Japan, Sardinia in Italy, Roseto in Pennsylvania, Loma Linda in California, Icaria in Greece and Nicoya in Costa Rica are some of the places with the highest proportions of people who live to be 100 years old.
All these places have the same thing in common. What is it?
In the 1950s, Roseto, Pennsylvania, shocked the medical community. From
1954 to 1961, Roseto had nearly no heart attacks for men ages 55 to 64.
And for men over 65, the death rate was half of that of the U.S.
average.
Dr. Robert J. Waldinger, a Clinical Professor of Psychiatry at Harvard
Medical School, conducted the longest scientific study on health and
happiness in history, the Harvard Study of Adult Development.
According to Prof. Waldinger:
We had more than 40 years of data. We began to find that when we
looked at our 80 year olds, and we looked back at what we knew about
them when they were 50, that the strongest predictor of who was going
to be happy and healthy at age 80, was the quality of their relationships at age 50.
9. Intermittent fasting, time restricted eating (TRE) and Calorie Restriction
Intermittent fasting is currently one of the most popular
nutrition programs around. Unlike diets that tell you what to eat,
intermittent fasting focuses on when to eat.
Limiting
the hours you eat each day may help you consume fewer calories. It
may also provide health benefits, including weight loss and
improved heart health and blood sugar levels.
There are
several forms of intermittent fasting, including a common form
called time-restricted eating.
Research overwhelmingly supports the notion that ditching the
three square meals a day approach in favor of time-restricted
feeding — can do wonders for your health. Contrary to modern
belief, your body isn't designed to be fed throughout the day, and
the near-continuous grazing that most engage in can have serious
health consequences.
Time-restricted eating is just what it sounds like. It's a form of
intermittent fasting where you eat all of your meals for the day
within a restricted window of time, ranging from two to eight
hours. That means you're avoiding food (fasting) for 16 to 22
consecutive hours. Eating within a four- to six-hour window is
likely close to metabolic ideal for most. As noted in the paper
"A Time to Fast," published in the November 2018 issue of Science:
"Adjustment of meal size and frequency have emerged
as powerful tools to ameliorate and postpone the onset of
disease and delay aging, whereas periods of fasting, with or
without energy intake, can have profound health benefits.
The
underlying physiological processes involve periodic shifts of
metabolic fuel sources, promotion of repair mechanisms, and the
optimization of energy utilization for cellular and organismal
health …
In general, both prolonged reduction in
daily caloric intake and periodic fasting cycles have the power
to delay the onset of disease and increase longevity."
Fasting, or reducing your calorie intake is also an excellent
method for indirectly boosting the body’s NAD levels. Fasting has
been shown to increase the levels of NAD+ and surtuins; the
proteins which have been found to slow the aging process.
While fasting is effective in increasing NAD+ levels, drastic
reduction in calorie intake or fasting can have a
counterproductive effect. There is also some speculation that
intermittent fasting or adopting a low carb-ketogenic diet may
also provide similar positive results.
Research also suggests that caloric restriction and fasting might be
helpful to give your existing so-called endogenous stem cells a
boost.
Fasting may also help reduce obesity-associated cancers. “There’s
a lot of obesity-associated cancers,” said Dr. Jason Fung, a
nephrologist and fasting expert. “There’s about 13 cancers that are well accepted that they are associated with
obesity; fasting might help decrease that.”
Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for
energy. Cancer cells rely heavily on glucose, making them less
efficient at using ketones.
Additionally, fasting
reduces insulin levels. Elevated insulin levels are linked to
an increased risk of breast, prostate, and colorectal cancers.
Caloric Restriction
The goal of caloric restriction is to reduce total caloric intake
while maintaining optimal nutrition. This may be best accomplished
by eating a diet primarily composed of low-calorie, nutrient-dense
foods such as vegetables, fruits, legumes, nuts and seeds, and whole
grains; limiting intake of animal products; and avoiding
calorie-dense, nutrient-poor foods (Rizza 2014). Caloric restriction
in animals has been shown to prolong lifespan and delay aging, and
to confer a more youthful profile of T cells (Ahmed 2009; Fernandes
1997; Michan 2014).
Intermittent fasting is currently one of the most popular
nutrition programs around. Unlike diets that tell you what to eat,
intermittent fasting focuses on when to eat.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating.
Research overwhelmingly supports the notion that ditching the
three square meals a day approach in favor of time-restricted
feeding — can do wonders for your health. Contrary to modern
belief, your body isn't designed to be fed throughout the day, and
the near-continuous grazing that most engage in can have serious
health consequences.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating.
Time-restricted eating is just what it sounds like. It's a form of
intermittent fasting where you eat all of your meals for the day
within a restricted window of time, ranging from two to eight
hours. That means you're avoiding food (fasting) for 16 to 22
consecutive hours. Eating within a four- to six-hour window is
likely close to metabolic ideal for most. As noted in the paper
"A Time to Fast," published in the November 2018 issue of Science:
"Adjustment of meal size and frequency have emerged as powerful tools to ameliorate and postpone the onset of disease and delay aging, whereas periods of fasting, with or without energy intake, can have profound health benefits.
The underlying physiological processes involve periodic shifts of metabolic fuel sources, promotion of repair mechanisms, and the optimization of energy utilization for cellular and organismal health …
In general, both prolonged reduction in daily caloric intake and periodic fasting cycles have the power to delay the onset of disease and increase longevity."
"Adjustment of meal size and frequency have emerged as powerful tools to ameliorate and postpone the onset of disease and delay aging, whereas periods of fasting, with or without energy intake, can have profound health benefits.
The underlying physiological processes involve periodic shifts of metabolic fuel sources, promotion of repair mechanisms, and the optimization of energy utilization for cellular and organismal health …
In general, both prolonged reduction in daily caloric intake and periodic fasting cycles have the power to delay the onset of disease and increase longevity."
Fasting, or reducing your calorie intake is also an excellent
method for indirectly boosting the body’s NAD levels. Fasting has
been shown to increase the levels of NAD+ and surtuins; the
proteins which have been found to slow the aging process.
While fasting is effective in increasing NAD+ levels, drastic
reduction in calorie intake or fasting can have a
counterproductive effect. There is also some speculation that
intermittent fasting or adopting a low carb-ketogenic diet may
also provide similar positive results.
Fasting may also help reduce obesity-associated cancers. “There’s
a lot of obesity-associated cancers,” said Dr. Jason Fung, a
nephrologist and fasting expert. “There’s about 13 cancers that are well accepted that they are associated with
obesity; fasting might help decrease that.”
Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for energy. Cancer cells rely heavily on glucose, making them less efficient at using ketones.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Best Anti-Aging Supplements
There are a lot of options out there, and we know it can be
overwhelming.
Not all the supplements below are required. You are advised to
consult with your trusted medical provider before taking these
supplements. Here are the best supplements with anti-aging
properties.
1. Vitamin D3, Omega-3 and K2
Vitamin D3 and K2
A 2024 paper published in Nutrients by Italian scientists summarized the current
knowledge of how vitamin D might modulate some of the
hallmarks of aging.
A meta-analysis of 18 randomized controlled trials (RCT)
including over 57,000 subjects found that intake of
daily doses of vitamin D supplements decreased total
mortality rates (Autier 2007).
Vitamin D deficiency is linked to a reduced life
expectancy (R). Optimizing your vitamin D level is one strategy that
can boost your health in myriad ways. A deficiency in
vitamin D has been implicated in such problems as multiple
sclerosis (R) and Parkinson’s disease (R), for instance. The link between Parkinson’s and vitamin
D is so strong that one study found people with high
vitamin D levels had a 65% lower risk of Parkinson’s
compared to those with low vitamin D levels (R).
In addition, optimizing your vitamin D levels is one of the absolute best affordable strategies to slash your cancer risk.
The DO-HEALTH trial, were published in Frontiers in Aging 2022. The first randomized-controlled trial (DO-HEALTH)
trial to investigate the combination of three
complementary treatments for the prevention of cancer
and suggest that the combination of daily vitamin D3, supplemental marine omega-3s, and a
simple home exercise program may be effective in the prevention of invasive
cancer among generally healthy and active adults aged 70
and older.
Findings from this 3 year Randomized Controlled Trial
with more than 2,000 participants observed a 61%
reduction in the risk of invasive cancer among
patients who completed a home exercise program and
took vitamin D3 and omega-3 fatty acids daily.
Previous research found that a vitamin D level of 47 ng/ml was associated with a 50% lower risk of breast cancer (R). Further, researchers at University of California, San Diego School of Medicine reported that raising your vitamin D level to at least 40 ng/ml can slash your risk of all invasive cancers by 67% (R).
Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2000 to 4000 units per day.
We would recommend to take at least 2000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
Vitamin D ensures that your blood levels of calcium are high
enough to meet your body’s demands. However, vitamin D does
not fully control where the calcium in your body ends up.
That’s where vitamin K steps in. Vitamin K2 supplements have
been proven to be more effective than vitamin K1. That's why
most of the top vitamin D supplement brands do combine their
vitamin D3 with K2.
Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg
of vitamin K2, (not K1) which are important cofactors for
optimizing vitamin D function. And, remember the only way you
know what your vitamin D level is, is to test it. Most people
are shocked how low their level is when they finally get
around to testing it.
Omega-3 fatty acids reduce inflammation, enable the immune
system to carry out its tasks, and help the brain and eyes to
function properly.
According to a review (Nutrients, September 2022), data from scientific literature 'overwhelmingly' supports
beneficial effects of omega-3 fatty acids on the length of
telomeres, reported to be a marker of biological age.
The Framingham study group is one of the longest-running
longitudinal health data sets in existence. Since 1971, the
residents of this small Massachusetts town have given us
everything from heart health data to their knee annual MRI
images. That’s where the data for this new Omega-3 research
originates.
The study, published in The American Journal of Clinical Nutrition (Oct 2021), used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971.
The research looked at 2,200 people who were monitored for 11 years for their blood fatty acid levels. The researchers found that omega-3 levels in red blood cells are very good mortality risk predictors. That means that higher levels of Omega-3 in the blood from regularly eating oily fish, increased life expectancy by almost five years.
This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications. The analysis linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15 to 18 percent less likely to die from any cause over the follow-up period (median follow-up time is 16 years in these studies). Higher blood omega-3s were also associated with a reduced risk for death from cardiovascular disease and cancer.
The study, published in The American Journal of Clinical Nutrition (Oct 2021), used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971.
The research looked at 2,200 people who were monitored for 11 years for their blood fatty acid levels. The researchers found that omega-3 levels in red blood cells are very good mortality risk predictors. That means that higher levels of Omega-3 in the blood from regularly eating oily fish, increased life expectancy by almost five years.
This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications. The analysis linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15 to 18 percent less likely to die from any cause over the follow-up period (median follow-up time is 16 years in these studies). Higher blood omega-3s were also associated with a reduced risk for death from cardiovascular disease and cancer.
Published in 2022, the Cognitive impAiRmEnt Study (CARES Trial 2), was designed to examine the potential
synergistic effects of a combination of omega-3 fatty acids
(namely DHA and eicosapentaenoic acid [EPA]), xanthophyll
carotenoids (specifically lutein, zeaxanthin and
meso-zeaxanthin) and vitamin E (d-α-tocopherol) on the
cognitive performance of cognitively healthy older
adults.
In conclusion, the CARES research has shown improvements in
working memory following 24-month supplementation with omega-3
fatty acids, xanthophyll carotenoids (lutein and zeaxanthin)
and vitamin E in cognitively healthy older adults. This
study provides Class II evidence that 24-month supplementation
with 430 mg DHA, 90 mg EPA, 10 mg lutein, 2 mg zeaxanthin, 10
mg meso-zeaxanthin and 15 mg vitamin E (d-α-tocopherol) is
effective in improving cognitive performance, namely working
memory, in cognitively healthy older adults.
These results support a biologically plausible rationale
whereby these nutrients work synergistically, and in a
dose-dependent manner, to improve cognitive performance. These
findings illustrate the importance of nutritional enrichment
in improving cognition and enabling older adults to continue
to function independently, and highlight how a combination of
omega-3 fatty acids and xanthophyll carotenoids may prove
beneficial in reducing cognitive decline and/or delaying
Alzheimer's disease onset in later life. (Power 2022).
Many governments recommend eating omega-3 containing fatty fish,
two times per week. But that is often not enough. Ideally,
people would need to eat fatty fish four times per week, while
also supplementing with omega-3 fatty acids, at least 1,000 mg
of pure omega-3 (DHA and EPA) per day.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Vitamin K2
In a 2022 study, researchers even revealed vitamin K2 modulates mitochondrial
dysfunction caused by neurotoxins. Vitamin K2 also inhibited
the accumulation of reactive oxygen species (ROS) and promoted
mitophagy, which is the removal of damaged mitochondria via
autophagy — an essential function to maintain cellular health.
Writing in the journal Nutrients, the scientists explained:
“… [V]itamin K2 can reduces mitochondrial damage, and … this
effect is related to the participation of vitamin K2 in the
regulation of the mitochondrial quality-control loop, through
the maintenance of the mitochondrial quality-control system, and
repair mitochondrial dysfunction, thereby alleviating neuronal
cell death mediated by mitochondrial damage.”
2. B Vitamins and NAD Boosting Supplements
B vitamins are necessary for proper brain function, research
suggests. People with low levels of vitamins B6 and B12 can
develop anemia as well. Older adults are often low in vitamin B12,
and as we age, it’s harder for us to absorb it and even use it
because it’s not as bioavailable.
B vitamins include:
B vitamins include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6
- B7 (biotin)
- B12
- Folic acid
The NAD story took off toward the end of 2013 with a
high-profile paper
by Harvard's David Sinclair and colleagues.
Nicotinamide mononucleotide (NMN)
Nicotinamide adenine dinucleotide (NAD+) is a vital molecule for most,
if not all, forms of life. The last decade has seen a strong
proliferation of therapeutic strategies for the treatment of metabolic
and age-related diseases based on increasing cellular NAD+
bioavailability. Among them, the dietary supplementation with NAD+
precursors—classically known as vitamin B3—has received most of the
attention. Multiple molecules can act as NAD+ precursors through
independent biosynthetic routes.
Nicotinamide mononucleotide (NMN) is a precursor to NAD+. NAD+ is
a very important substance in the cells. It provides energy for
cells and is also a cofactor for proteins that repair and maintain
our epigenome and our DNA.
The epigenome is the intricate machinery that surrounds the DNA and that determines which genes are active and not. During aging, the epigenome becomes more and more dysregulated.
The older we get, the less NAD+ is present in our cells. Taking in NMN can increase NAD+ levels.
Various animal and lab studies show that NMN has beneficial effects on aging diseases and symptoms (R,R,R,R).
For example, long term administration of NMN mitigated age-associated decline in mice: NMN reduced the typical age-associated increase in body weight, improved energy metabolism, improved lipids in the blood and insulin sensitivity and ameliorated eye function (R).
NMN can also improve aging-related decline in fertility (R), improve bone health (R) and vascular health (R,R,R).
The epigenome is the intricate machinery that surrounds the DNA and that determines which genes are active and not. During aging, the epigenome becomes more and more dysregulated.
The older we get, the less NAD+ is present in our cells. Taking in NMN can increase NAD+ levels.
Various animal and lab studies show that NMN has beneficial effects on aging diseases and symptoms (R,R,R,R).
For example, long term administration of NMN mitigated age-associated decline in mice: NMN reduced the typical age-associated increase in body weight, improved energy metabolism, improved lipids in the blood and insulin sensitivity and ameliorated eye function (R).
NMN can also improve aging-related decline in fertility (R), improve bone health (R) and vascular health (R,R,R).
NMN can also improve and protect stem cells such as mesenchymal
stem cells that form bone and fat tissue (R,R).
NMN (Nicotinamide MonoNucleotide) is a molecule found in various
foods such as broccoli, cabbage, avocado, mushrooms, meat, and
shrimp. However, obtaining sufficient amounts through diet alone
can be challenging.
Studies suggest that daily dosages of NMN range from 50mg to
250mg, and a 150-pound (68kg) person would require approximately
560mg per day. Unfortunately, obtaining these amounts solely
through diet would be impractical. For example, you would need
to consume about 100 pounds of edamame, 1,800 pounds of
broccoli, or unrealistic amounts of cucumber, cabbage, avocado,
tomato, mushrooms, raw beef, or shrimp to achieve the required
intake. Therefore, taking NMN supplements may be a more
practical approach to ensure adequate daily intake.
Related: Best NMN Supplement
Vitamin B12 is needed to form red blood cells and DNA. It is also
a key player in the function and development of brain and nerve
cells. However, we believe the most important function it provides
is methylation. If you don’t know what methylation is, allow us to
briefly explain. Methylation is a biochemical process which is
involved in a wide range of bodily functions, and is essential to
our overall well-being. When methylation is out of balance, many
different health problems may arise.
3. Glycine, NAC and Taurine
Both Glycine and Taurine levels decline as we age.
Glycine is an amino acid that occurs naturally in our body.
When we age, glycine levels decline.
Low glycine levels also have been associated with various aging-related diseases like cardiovascular disease and with type 2 diabetes.
Glycine extends lifespan in different species (R,R,R,R).
Glycine has many functions in the body. It improves the epigenome (the machinery that determines which genes are switched on or off, a process that goes increasingly awry when we get older). Glycine especially improves the epigenome of mitochondria, the power plants of our cells (R).
Glycine also functions as a chaperone. Chaperones are small molecules that gently stick to and protect the proteins. That is important, because one of the reasons why we age is due to proteins accumulating everywhere inside and outside our cells, eventually hampering the proper functioning of our cells.
Glycine also reduces inflammation (R) and has many other beneficial effects, especially for the cardiovascular system. People with higher glycine levels in the blood had less risk of a heart attack (R), and glycine can protect the blood vessels (R).
Low glycine levels also have been associated with various aging-related diseases like cardiovascular disease and with type 2 diabetes.
Glycine extends lifespan in different species (R,R,R,R).
Glycine has many functions in the body. It improves the epigenome (the machinery that determines which genes are switched on or off, a process that goes increasingly awry when we get older). Glycine especially improves the epigenome of mitochondria, the power plants of our cells (R).
Glycine also functions as a chaperone. Chaperones are small molecules that gently stick to and protect the proteins. That is important, because one of the reasons why we age is due to proteins accumulating everywhere inside and outside our cells, eventually hampering the proper functioning of our cells.
Glycine also reduces inflammation (R) and has many other beneficial effects, especially for the cardiovascular system. People with higher glycine levels in the blood had less risk of a heart attack (R), and glycine can protect the blood vessels (R).
In addition to supporting brain function, supplemental glycine
may be useful for the "prevention and control of
atherosclerosis, heart failure, angiogenesis associated with
cancer or retinal disorders and a range of inflammation-driven
syndromes, including metabolic syndrome."(McCarty 2019)
People with higher glycine levels in the blood had less risk
of a heart attack (Ding 2016), and glycine can protect the blood vessels (DiNicolantonio 2014).
Note: Glyphosate is the active ingredient in Roundup and
other common weed killer formulations.
By taking a glycine supplement, you can counteract this chain of events by making sure there's enough glycine present to fill up those glycine slots. As noted by Stephanie Seneff, Ph.D., (a senior research scientist at MIT for over five decades), "If there's lots of glycine, you're going to be much less likely to pick up glyphosate."
By taking a glycine supplement, you can counteract this chain of events by making sure there's enough glycine present to fill up those glycine slots. As noted by Stephanie Seneff, Ph.D., (a senior research scientist at MIT for over five decades), "If there's lots of glycine, you're going to be much less likely to pick up glyphosate."
To gain all of glycine's healing potential, doses of 10, 15,
or 20 grams a day may be necessary. Land suggests you need
at least 12 grams of glycine daily for optimal collagen
turnover, plus another 3 grams per day to form glutathione
and other compounds (YouTube):
"Your body only makes 3 grams of glycine per day, and if you only consume around 2 to 3 grams of glycine from foods then it means that almost all of us are in a 10-gram glycine deficit every day," he says.
"… I think most people would benefit for at least 5 to 10 grams of glycine a day, which is, uh kind of a moderate amount … if you are eating a lot of muscle meat … or you're just interested in getting more of the benefits of glycine then you can take even up to 20 grams a day."
Doses of 3 to 5 grams have been shown to improve sleep (R). One study estimated that most people are about 10 grams short of
what their bodies need for all metabolic uses on a daily basis,
and in a study of people with metabolic syndrome, 15 grams of glycine a
day for three months reduced oxidative stress and improved
systolic blood pressure.
Methionine is involved in cancer cell growth and metabolism,
and restricting methionine has been
shown to:
- Inhibit cancer cell growth
- Extend lifespan
- Lower levels of insulin, glucose and insulin-like growth factor 1 (IGF-1)
- Reduce liver damage after exposure to dangerous amounts of acetaminophen
- Reduce frailty
NAC
"NAC, the acetylated form of the amino acid cysteine, protects our brain by stimulating the activity of glutathione, which is a potent antioxidant that protects our mitochondria from free radical damage. NAC is also effective against viruses and it is used both for the prevention and treatment of some viral infections, including brain infections."
He added, "Conventional doctors use NAC to counteract the consequences of paracetamol overdose because it protects the liver from damage."
Kyriazis suggests the conventional dose is around 1000 mg to 1500 mg per day and says some doctors recommend taking NAC with vitamin C to prevent it from being destroyed in the body prematurely.
"500mg of NAC every morning is an effective dose for adults looking to use it daily as a longevity supplement," he explained. "It has an excellent safety profile and can be taken with any other supplements, including glutathione."
Glycine and NAC (GlyNAC)
Researchers at Baylor College of Medicine also looked into supplementation with a combination of glycine and N-acetylcysteine (NAC), two glutathione precursors known as GlyNAC when taken together.
Researchers at Baylor College of Medicine also looked into supplementation with a combination of glycine and N-acetylcysteine (NAC), two glutathione precursors known as GlyNAC when taken together.
A pilot trial in older humans (Kumar 2021) with GlyNAC supplementation for 24 weeks corrected
glutathione deficiency and improved multiple measures of
health, including:
- Mitochondrial dysfunction
- Oxidative stress
- Inflammation
- Endothelial dysfunction
- Insulin resistance
- Genomic damage
- Cognition
- Strength
- Gait speed
- Exercise capacity
- Body fat levels
- Waist circumference
Related: Best NAC Supplements 2024
Taurine
This semi-essential amino acid is our latest addition and
update to our list of 'Best 10 Anti Aging Supplements'.
When we age, taurine levels decline as well.
In a 2024 meta-analysis of 25 RCTs (randomized controlled
trials), researchers from Taiwan (Nature 2024) concluded that taurine supplementation exhibits
positive effects on multiple Metabolic Syndrome related
factors, making it a potential dietary addition for
individuals at risk of or already experiencing Metabolic
Syndrome.
This isn’t just another ordinary experiment and a report,
but a series of experiments at various levels
of detail showing that taurine may be the real deal
and promote anti-aging.
Animals given supplemental taurine didn’t just live
longer, they were also healthier overall. In mice, taurine
improved:
- Strength, coordination and endurance
- Bone mass and bone quality
- Glucose homeostasis and glucose tolerance
- Age-related inflammation
- Immune function
- Gut health
- Memory
- Function of all organs
- Mitochondrial function and health
Interestingly, according to the authors, taurine “cured”
osteoporosis. It’s not often you see the word “cure” being
used in medical literature. Taurine also “suppressed
ovariectomy-induced body-weight gain in a rodent model of
menopause,” and reduced anxiety and depression-like
behavior in the mice.
Treated mice also had less body fat (approximately 10% less at 1,000 milligrams of taurine per day) and higher energy levels. According to the authors, “Fat-pad weight divided by body weight percentage was dose-dependently reduced in taurine-treated mice.” Taurine supplementation also improved several markers of aging, including Senescence, Intercellular communication, Telomere length, Epigenetic changes, Genomic stability, Mitochondrial function, Stem cell populations and Nutrient sensing.
Treated mice also had less body fat (approximately 10% less at 1,000 milligrams of taurine per day) and higher energy levels. According to the authors, “Fat-pad weight divided by body weight percentage was dose-dependently reduced in taurine-treated mice.” Taurine supplementation also improved several markers of aging, including Senescence, Intercellular communication, Telomere length, Epigenetic changes, Genomic stability, Mitochondrial function, Stem cell populations and Nutrient sensing.
Taurine Dosage: Most of the existing research
used 1-3 grams daily, which is the amount most
bodybuilders use.
Read More: Taurine May Be Key for Anti Aging and Healthier
Lifespan
4. Magnesium and Molecular Hydrogen
Magnesium
Magnesium is a very important mineral in the human body.
Magnesium functions as a cofactor to hundreds of different enzymes, which need magnesium to function properly.
In a 2024 study published in Nutrients, researchers dove deep into the effects of magnesium on the 12 Hallmarks of Aging (mentioned above under causes of aging). This is an important undertaking, as they noted that magnesium deficiency becomes more common as you age. According to the authors:
There are many ways in which magnesium deficiency can lead to accelerated aging. Magnesium is needed to build, maintain and repair DNA.
Magnesium reduces DNA damage and stabilizes the genome (R,R). For example, magnesium sticks to the DNA strand and stabilizes it, and it is also an essential cofactor for DNA repair proteins which need magnesium to function properly (R).
Magnesium can reduce inflammaging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R).
Besides magnesium’s many effects on maintaining our cells, the mineral has various immediately noticeable effects. Athletes take magnesium to improve their physical performance, even when they are not magnesium deficient (R).
Magnesium supplements also improve sleep, and feelings of relaxation and wellbeing.
This is not surprising, given the important role of magnesium in the functioning of brain cells, such as excitation and neuronal metabolism.
Malate is often used in combination with magnesium to bring about health benefits, especially for improving energy and reducing fatigue.
Molecular Hydrogen
Molecular hydrogen is the smallest anti-oxidant. This paper (Mar 2022) reviews the basic research and recent application of hydrogen
in order to support hydrogen use in medicine for ageing
prevention and ageing-related disease therapy.
Molecular hydrogen has therapeutic and preventive effects on
various organs. It has antioxidative properties as it directly
neutralizes hydroxyl radicals and reduces peroxynitrite level.
It also activates Nrf2 and HO-1, which regulate many
antioxidant enzymes and proteasomes. Through its antioxidative
effect, hydrogen maintains genomic stability, mitigates
cellular senescence, and takes part in histone modification,
telomere maintenance, and proteostasis. In addition, hydrogen
may prevent inflammation and regulate the nutrient-sensing
mTOR system, autophagy, apoptosis, and mitochondria, which are
all factors related to ageing. Hydrogen can also be used for
prevention and treatment of various ageing-related diseases,
such as neurodegenerative disorders, cardiovascular disease,
pulmonary disease, diabetes, and cancer.
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).
According to a review paper published in BioMedicines 2022:
Related: Best Molecular Hydrogen Tablets
5. Curcumin (Turmeric)
Curcumin — the main active compound in turmeric — has been shown
to possess powerful anti-aging properties, which are attributed to
its potent antioxidant potential.
One 2020 research review in PharmaNutrition concluded that curcumin does have anti-inflammatory effects
in the body, and a 2019 research review in the International Journal of Molecular Sciences concluded that curcumin appears to both reduce inflammation
and suppress cancer cells.
As published in the European Journal of Pharmacology (Nov 2022), Abe and colleagues focused on testing the
effects of the curcumin prodrug TBP1901. They found that TBP1901
metabolized to its active form most greatly in bone marrow,
leading them to use the drug on a multiple myeloma mouse model — a
model for age-related bone marrow cancer. The researchers found
that TBP1901 had significant anti-tumor effects, effectively
shrinking tumors in mice. However, TBP1901 did not have strong
effects in preventing cancer cell growth in a dish (in vitro).
Still, regular curcumin had anti-tumor effects in vitro.
Cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression (Source, Source).
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (Source, Source).
Plus, curcumin has been shown to combat cellular damage and significantly increase the lifespan of fruit flies, roundworms, and mice. This compound has been shown to postpone age-related disease and alleviate age-related symptoms as well (Source, Source).
This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (Source). You can increase your curcumin intake by using turmeric in recipes or taking curcumin supplements.
Cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression (Source, Source).
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (Source, Source).
Plus, curcumin has been shown to combat cellular damage and significantly increase the lifespan of fruit flies, roundworms, and mice. This compound has been shown to postpone age-related disease and alleviate age-related symptoms as well (Source, Source).
This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (Source). You can increase your curcumin intake by using turmeric in recipes or taking curcumin supplements.
Studies have come forward that in addition to its anti-aging and
anti-inflammatory properties, it may also have anti-cancer
properties. However, the bioavailability — ability to be used in
the body — of curcumin may not be ideal. Thus, to help enhance its
known positive benefits, researchers out of Kyoto University in
Japan modified curcumin into a prodrug – an inactive compound that
requires metabolism by the body before becoming biologically
active.
A 2022 review paper, analysed 21 human studies. Sixteen out of 21 clinical trials were
associated with the effectiveness of curcumin or turmeric on various
types of cancer, and the other five clinical trials were related to
the evaluation of the efficacy of curcumin or turmeric in relieving
the side effects of cancer chemotherapy and radiotherapy. The
emerging data from the clinical trials confirm that curcumin has the
potential for cancer prevention and intervention. Interestingly,
curcumin appears to be universally useful for just about every type
of cancer (Arslan 2022), which is really odd since cancer consists of a wide variety of
different molecular pathologies.
6. CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant that your body
produces. It plays an essential role in energy production and
protects against cellular damage (Source).
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
CoQ10 and selenium supplementation have been reported to
increase serum sirtuin1 levels (source) and to improve heart function in the elderly (source).
For instance, a 4-year study (2015) in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (Trusted Source).
For instance, a 4-year study (2015) in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (Trusted Source).
However, various studies show that coenzyme Q10 does not extend
lifespan (R,R,R,R). Some studies show that coenzyme Q10 can actually shorten
lifespan (R).
There are of course also some studies showing that co-enzyme Q10
can extend lifespan, but often these studies have not been well
conducted, or they use organisms that are not ideal
representation of normal aging, like using co-enzyme Q10
deficient mice.
That said, CoQ10 decline as you age and it plays an essential role
in energy production and protects against cellular damage.
Supplementing with CoQ10 might allow for more physical activity
and therefore more likely to have a protective effect than a
negative one.
7. Fisetin
Quercetin and Fisetin have been grouped together due to their
similar molecular structure, with only minor differences. Both
are flavonoids and senolytics.
Fisetin, a molecular cousin to the more popular Quercetin, is
also a naturally occurring substance found in fruits and
vegetables, such as strawberries, apples, grapes, onions, and
cucumbers.
Fisetin is a flavonoid. Flavonoids are substances that
give fruits and vegetables their bright colors (like yellow,
orange and blue) and play a major role in conferring the health
benefits that we get from eating more vegetables and fruits.
Fisetin
is probably most known for its impact on senescent cells:
studies showed that this substance can reduce the accumulation
of senescent cells (R). Fisetin is a senolytic, a compound that can clear away senescent cells.
Senescent
cells accumulate everywhere in the body during aging. Senescent
cells were previously normal cells that became too damaged.
Normally, when a cell is too damaged, it kills itself, but
senescent cells don’t do that.
Instead of dying, they
keep lingering around in the body.
Senescent cells
secrete all kinds of substances that damage the healthy
surrounding cells, like inflammatory substances (cytokines and
chemokines), substances that break down the glue that holds the
cells together (matrix metalloproteinases), and growth factors
that accelerate aging (R). Not only do senescent cells damage healthy surrounding
cells, but they also damage stem cells, which are the
foundational cells that create new cells, which build up and
repair our organs and tissues.
Reducing the senescent
cell burden can lead to reduced inflammaging (low-grade
inflammation that increases during aging) and enhanced function
of stem cells.
Substances that can eliminate
senescent cells are called “senolytics”. Fisetin is a
well-studied senolytic substance.
Fisetin versus quercetin
Besides fisetin, another senolytic is quercetin. Quercetin and
fisetin look very similar. However, fisetin seems to be the most
potent and safest of natural senolytics (Lancet 2018).
The conclusion of the researchers was the following:
“Fisetin had the most potent senotherapeutic effects in
several cell types in vitro and showed strong anti-geronic
effects in vivo”.
Quercetin reduces glutathione and inhibits sirtuin-6 and
NRF-2. All of these will hurt your longevity (see
this clip, 2:30).
Lifespan extension effects of fisetin
Scientists demonstrated that fisetin can extend median and
maximum lifespan in mice, even when taken late in a mouse’s life
(equivalent to 50 or 60 years old for a human) (R).
More than a senolytic: other anti-aging effects of fisetin
Fisetin has many other beneficial effects on the aging process
besides eliminating senescent cells.
For example,
fisetin inhibits the mTOR pathway (R), which plays an important role in aging and is where many of
the health benefits behind fasting are derived. Fisetin can also
reduce oxidative stress (R).
Fisetin can reduce inflammaging (aging-related
low-grade inflammation) by inhibiting pro-inflammatory enzymes
and substances, like lipoxygenases and NF-kB (R, R).
Interestingly, fisetin can also have various
beneficial effects on the skin. For example, fisetin can reduce
the formation of skin wrinkles and appearance of skin aging.
Fisetin also has a positive impact on brain functioning
and brain aging (R). For example, fisetin can improve memory formation in mice
(R, R).
Quercetin and Fisetin have been grouped together due to their
similar molecular structure, with only minor differences. Both
are flavonoids and senolytics.
Fisetin, a molecular cousin to the more popular Quercetin, is
also a naturally occurring substance found in fruits and
vegetables, such as strawberries, apples, grapes, onions, and
cucumbers.
Fisetin is a flavonoid. Flavonoids are substances that give fruits and vegetables their bright colors (like yellow, orange and blue) and play a major role in conferring the health benefits that we get from eating more vegetables and fruits.
Fisetin is probably most known for its impact on senescent cells: studies showed that this substance can reduce the accumulation of senescent cells (R). Fisetin is a senolytic, a compound that can clear away senescent cells.
Senescent cells accumulate everywhere in the body during aging. Senescent cells were previously normal cells that became too damaged. Normally, when a cell is too damaged, it kills itself, but senescent cells don’t do that.
Instead of dying, they keep lingering around in the body.
Senescent cells secrete all kinds of substances that damage the healthy surrounding cells, like inflammatory substances (cytokines and chemokines), substances that break down the glue that holds the cells together (matrix metalloproteinases), and growth factors that accelerate aging (R). Not only do senescent cells damage healthy surrounding cells, but they also damage stem cells, which are the foundational cells that create new cells, which build up and repair our organs and tissues.
Reducing the senescent cell burden can lead to reduced inflammaging (low-grade inflammation that increases during aging) and enhanced function of stem cells.
Substances that can eliminate senescent cells are called “senolytics”. Fisetin is a well-studied senolytic substance.
Fisetin versus quercetin
Besides fisetin, another senolytic is quercetin. Quercetin and
fisetin look very similar. However, fisetin seems to be the most
potent and safest of natural senolytics (Lancet 2018).
The conclusion of the researchers was the following:
“Fisetin had the most potent senotherapeutic effects in
several cell types in vitro and showed strong anti-geronic
effects in vivo”.
Quercetin reduces glutathione and inhibits sirtuin-6 and
NRF-2. All of these will hurt your longevity (see
this clip, 2:30).
Lifespan extension effects of fisetin
Scientists demonstrated that fisetin can extend median and
maximum lifespan in mice, even when taken late in a mouse’s life
(equivalent to 50 or 60 years old for a human) (R).
More than a senolytic: other anti-aging effects of fisetin
Fisetin has many other beneficial effects on the aging process
besides eliminating senescent cells.
For example, fisetin inhibits the mTOR pathway (R), which plays an important role in aging and is where many of the health benefits behind fasting are derived. Fisetin can also reduce oxidative stress (R).
Fisetin can reduce inflammaging (aging-related low-grade inflammation) by inhibiting pro-inflammatory enzymes and substances, like lipoxygenases and NF-kB (R, R).
Interestingly, fisetin can also have various beneficial effects on the skin. For example, fisetin can reduce the formation of skin wrinkles and appearance of skin aging.
For example, fisetin inhibits the mTOR pathway (R), which plays an important role in aging and is where many of the health benefits behind fasting are derived. Fisetin can also reduce oxidative stress (R).
Fisetin can reduce inflammaging (aging-related low-grade inflammation) by inhibiting pro-inflammatory enzymes and substances, like lipoxygenases and NF-kB (R, R).
Interestingly, fisetin can also have various beneficial effects on the skin. For example, fisetin can reduce the formation of skin wrinkles and appearance of skin aging.
Fisetin also has a positive impact on brain functioning and brain aging (R). For example, fisetin can improve memory formation in mice (R, R).
8. Vitamin C and Calcium Alpha-KetoGlutarate (AKG)
Vitamin C can help to maintain a proper epigenome, especially in combination with another longevity ingredient, alpha- ketoglutarate.
An umbrella review* (Xu 2022) to assess the existing systematic reviews and
meta-analyses for the association between vitamin C intake and
multiple health outcomes; showed that vitamin C intake was
associated with reduced risk of all-cause mortality,
cardiovascular disease (CVD), oesophageal cancer, gastric
cancer, cervical cancer and lung cancer with an increment of
50–100 mg per day. Beneficial associations were also
identified for respiratory, neurological, ophthalmologic,
musculoskeletal, renal and dental outcomes. A total of 76
meta-analyses (51 papers) of randomised controlled trials and
observational studies with 63 unique health outcomes were
identified. Harmful associations were found for breast cancer
and kidney stones for vitamin C supplement intake.
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion.
Alpha-ketoglutarate (AKG) extends lifespan and healthspan in
different species. In humans, alpha-ketoglutarate has shown to
protect cells against damage and stressors. Alpha-ketoglutarate
supports a healthy metabolism and a healthy epigenome.
Alpha-ketoglutarate (AKG) is a small molecule naturally present in
our body. During aging, levels of AKG decline.
Alpha-ketoglutarate is used by the mitochondria, which convert this substance into energy, but alpha-ketoglutarate has various other functions in the body.
Numerous studies show that alpha-ketoglutarate can extend lifespan in various organisms. AKG extended lifespan in C elegans worms (R) and fruit flies (R,R,R) and mice.
Alpha-ketoglutarate is used by the mitochondria, which convert this substance into energy, but alpha-ketoglutarate has various other functions in the body.
Numerous studies show that alpha-ketoglutarate can extend lifespan in various organisms. AKG extended lifespan in C elegans worms (R) and fruit flies (R,R,R) and mice.
Alpha-ketoglutarate also plays a role in maintaining stem cell health (Nature 2015), and in bone and gut metabolism (R).
Calcium alpha-ketoglutarate is also involved in collagen production, can reduce fibrosis, and can thus play a role in maintaining healthy, youthful skin (R,R).
9. Resveratrol and Pterostilbene
Resveratrol and pterostilbene have been grouped together due
to their similar molecular structure, with only minor
differences.
Resveratrol is a polyphenol in grapes, berries, peanuts, and
red wine that may promote longevity by activating certain
genes called sirtuins. It has been shown to increase the
lifespan of fruit flies, yeasts, and nematodes (Source).
It displays powerful antioxidant, anti-inflammatory, and
antitumor properties in clinical trials. Resveratrol also
enhances sirtuin function (R).
Then, the same mechanism was studied and found to be true in
mice. An animal study published in 2013 found that resveratrol does extend the
life of obese mice, but not of mice that maintain a healthy
weight. Not even if they’re give more resveratrol from a very
young age. That suggests that resveratrol can help reduce the
damage caused by lifestyle factors like diet and fitness levels,
but it doesn’t add any extra benefit you can’t already get from
leading a healthy lifestyle in the first place.
Investigations into resveratrol then turned toward its effects
on human health. Resveratrol was found to support cardiovascular
health, antioxidant defenses, glucose metabolism, healthy
inflammatory balance, and more. As results of these reported
studies, people became more interested in drinking
resveratrol-rich red wine and taking resveratrol supplements.
The efficacy, safety, and pharmacokinetics of resveratrol have
been documented in over 244 clinical trials, with an
additional 27 clinical trials currently ongoing (Pratap Singh 2019). Resveratrol is reported to potentially improve the
therapeutic outcome in patients suffering from diabetes
mellitus, obesity, colorectal cancer, breast cancer, multiple
myeloma, metabolic syndrome, hypertension, Alzheimer's
disease, stroke, cardiovascular diseases, kidney diseases,
inflammatory diseases, and rhinopharyngitis.
Pterostilbene vs Resveratrol
Some of the biggest hurdles for reaping the benefits of
resveratrol in humans appear to be its limited bioavailability
and rapid elimination from the body. But those hurdles might
be overcome by a compound that has more recently gained some
notice.
PubMed has indexed more than 12,000 research studies on
resveratrol, but only 500 on pterostilbene. However, the sheer
number of scientific studies on a compound doesn’t necessarily
mean the compound is superior. It’s also important to note
that pterostilbene research lags about 10 years behind
resveratrol research.
The slight difference in molecular structure between resveratrol and pterostilbene provides a sound rationale for the superiority of pterostilbene. Pterostilbene should be more stable and bioavailable in theory, and preclinical studies so far validate the assumption.
The slight difference in molecular structure between resveratrol and pterostilbene provides a sound rationale for the superiority of pterostilbene. Pterostilbene should be more stable and bioavailable in theory, and preclinical studies so far validate the assumption.
10. Zinc
Zinc is an essential trace mineral that is critical to healthy
immune function. Zinc is an important mineral for proper immune
system function, brain health and skin health, among many other
effects. Ideally, one takes 10 to 15 mg of zinc per day.
Zinc deficiency is common in older individuals, and causes changes
in immune function that resemble those seen in immune senescence
(Cabrera 2015; Maywald 2015). Immunological alterations associated
with zinc deficiency include diminished thymus function, decreased
antibody response to vaccines, and impaired function of phagocytic
and NK cells (Haase 2009; Cabrera 2015).
In a study in healthy older volunteers, daily intake of 45 mg zinc for one year resulted in a 67% reduction versus placebo in incidence of infections. Levels of tumor necrosis factor-alpha, an inflammatory cytokine, were also greatly reduced in those taking zinc (Prasad 2007). In a study of older individuals in nursing homes, residents with normal zinc levels had a significantly lower incidence of pneumonia compared with zinc-deficient individuals. Zinc-replete individuals also had shorter pneumonia duration and 50% lower usage of antibiotics, as well as lower all-cause mortality (Meydani 2007). A controlled clinical trial in aged individuals showed supplementation with 45 mg zinc per day for six months decreased plasma markers of inflammation, including IL-6 and C-reactive protein (Bao 2010).
Combining zinc with other important vitamins and minerals may also aid immune function. In a randomized controlled trial that enrolled 42 subjects between 55 and 75 years of age, those who took a multivitamin/mineral supplement containing 10 mg zinc and 1,000 mg vitamin C, along with other vitamins and minerals, for 12 weeks experienced fewer self-reported sick days and less severe symptoms than those who took placebo. The number of sick days decreased by nearly 65% with supplement use (Fantacone 2020).
In a study in healthy older volunteers, daily intake of 45 mg zinc for one year resulted in a 67% reduction versus placebo in incidence of infections. Levels of tumor necrosis factor-alpha, an inflammatory cytokine, were also greatly reduced in those taking zinc (Prasad 2007). In a study of older individuals in nursing homes, residents with normal zinc levels had a significantly lower incidence of pneumonia compared with zinc-deficient individuals. Zinc-replete individuals also had shorter pneumonia duration and 50% lower usage of antibiotics, as well as lower all-cause mortality (Meydani 2007). A controlled clinical trial in aged individuals showed supplementation with 45 mg zinc per day for six months decreased plasma markers of inflammation, including IL-6 and C-reactive protein (Bao 2010).
Combining zinc with other important vitamins and minerals may also aid immune function. In a randomized controlled trial that enrolled 42 subjects between 55 and 75 years of age, those who took a multivitamin/mineral supplement containing 10 mg zinc and 1,000 mg vitamin C, along with other vitamins and minerals, for 12 weeks experienced fewer self-reported sick days and less severe symptoms than those who took placebo. The number of sick days decreased by nearly 65% with supplement use (Fantacone 2020).
Be careful, too much zinc can have negative effects. Also, if you
take zinc supplements, make sure you take copper, given zinc
inhibits the absorption of copper.
More and more studies show the importance of copper to reduce the
risk of heart disease and diabetes. Copper also plays an important
role in collagen production, skin health and skin appearance.
Ideally, one takes 2 mg of copper per day.
Ideally, one takes 2 mg of copper per day.
Stem Cell Therapy for Anti-Aging
Stem cell therapy for anti aging is an ongoing topic for
cutting edge life-science research and is considered
experimental by the medical community at the moment. Is
there any evidence that stem cell therapy for anti aging is
effective and safe?
As of September 2024, there are more than 200 scientific
publications related to stem cell and anti-aging on PubMed.gov.
Despite the fact that there are many published studies on stem cell therapy for anti-aging, major media has been slow to report the findings.
Despite the fact that there are many published studies on stem cell therapy for anti-aging, major media has been slow to report the findings.
Significant improvement was seen for inflammatory and AD
biomarkers along with neurocognitive assessments. Due to these
encouraging results, Alzheimer’s disease treatment with
Lomecel-B is further researched in phase II trial NCT05233774
currently recruiting participants.
The Vinmec Research Institute of Stem Cell and Gene Technology are exploring the use of MSC for male sexual dysfunction in a phase I/II clinical trial (NCT05345418). They are currently recruiting male subjects aged 50–70 years old with sexual functional deficiency. Treatment groups will receive two iv doses of 1.5 million cells/kg body weight spaced out by 3 months. Various biomarkers, testosterone levels, and sexual life quality information will be measured. The First Affiliated Hospital with Nanjing Medical University has an upcoming phase I clinical trial (NCT04706312) researching the use of amniotic mesenchymal stem cells (AMSCs) for the treatment of infertility is people with diminished ovarian response. Subjects will receive an iv injection of AMSCs and measurements recorded for ovarian function and in vitro fertilization such as stimulated follicles, number of oocyte retrieval, fertilization rate, etc. (ACS Chem. Neurosci. 2024)
Hormone Replacement Therapy
HRT for Women
The media has been slow to report the findings which
indicate that not only is hormone replacement therapy
not an identifiable causative agent of breast cancer,
but that when begun early, hormone therapy actually
has a collective mortality risk reduction of 40%.
[BMJ 2012]
Hormone replacement therapy (HRT) for women has been a topic of much debate in recent decades. This is due largely to the fact that the Women’s Health Initiative (WHI) study in 2002 was halted prematurely because of a reported increase in the instance of breast cancer in women participating in the hormone replacement arm of the study. Thereafter, thousands of women were taken off or stopped taking HRT unnecessarily, despite the fact that many studies have debunked the WHI conclusions.
Hormone replacement therapy (HRT) for women has been a topic of much debate in recent decades. This is due largely to the fact that the Women’s Health Initiative (WHI) study in 2002 was halted prematurely because of a reported increase in the instance of breast cancer in women participating in the hormone replacement arm of the study. Thereafter, thousands of women were taken off or stopped taking HRT unnecessarily, despite the fact that many studies have debunked the WHI conclusions.
HRT for women has indeed developed a bad reputation,
but any fears surrounding the treatment are unfounded.
Here, we examine the relationship among HRT and breast
cancer, colon cancer, cardiovascular disease,
osteoporosis, and brain health to dispel the myths
once and for all. Discover how this powerful treatment
helps, rather than harms, postmenopausal women in
tremendous ways below.
HRT & Breast Cancer: What’s the Connection?
One of the major flaws of the WHI was the confusion and fear it spread by projecting its results to all women receiving HRT. In the original study, more women who took estrogen plus progestin (E+P) developed breast cancer than those taking placebos.
Further research published in a 2013 article in The Journal of Clinical Endocrinology and Metabolism shows that breast cancer rates were actually found to decrease significantly with estrogen alone. Moreover, the article goes on to say that even though there isn’t a significant increase with E+P used together versus estrogen alone, for illustrative purposes, any increased risk of breast cancer associated with E+P originally publicized with the WHI trial is less than the risk conferred by obesity, being a flight attendant, and many other common exposures.
Another noteworthy difference which can play a role in breast cancer risk is the use of synthetic progestins versus bioidentical progesterone. Synthetic progestins, which were used in the WHI, are hormones which are synthetically produced, and thus different in structure from bioidentical progesterone. Bioidentical progesterone, while produced from a plant source, is structurally and chemically identical to the progesterone produced by the ovaries. Synthetic progestins mimic some effects of the natural hormone, but react differently with progesterone receptors within the body and are felt to be responsible for the increase in breast cancer seen in WHI. On the other hand, bioidentical progesterone does not increase, and may actually reduce the risk of breast cancer.
HRT & Breast Cancer: What’s the Connection?
One of the major flaws of the WHI was the confusion and fear it spread by projecting its results to all women receiving HRT. In the original study, more women who took estrogen plus progestin (E+P) developed breast cancer than those taking placebos.
Further research published in a 2013 article in The Journal of Clinical Endocrinology and Metabolism shows that breast cancer rates were actually found to decrease significantly with estrogen alone. Moreover, the article goes on to say that even though there isn’t a significant increase with E+P used together versus estrogen alone, for illustrative purposes, any increased risk of breast cancer associated with E+P originally publicized with the WHI trial is less than the risk conferred by obesity, being a flight attendant, and many other common exposures.
Another noteworthy difference which can play a role in breast cancer risk is the use of synthetic progestins versus bioidentical progesterone. Synthetic progestins, which were used in the WHI, are hormones which are synthetically produced, and thus different in structure from bioidentical progesterone. Bioidentical progesterone, while produced from a plant source, is structurally and chemically identical to the progesterone produced by the ovaries. Synthetic progestins mimic some effects of the natural hormone, but react differently with progesterone receptors within the body and are felt to be responsible for the increase in breast cancer seen in WHI. On the other hand, bioidentical progesterone does not increase, and may actually reduce the risk of breast cancer.
For many women, HRT is a powerful means of regaining
quality of life and maintaining optimal wellness
through the postmenopausal years. In fact, avoiding
estrogen therapy can actually have serious
implications. One article published in the American
Journal of Public Health indicates that as many as
91,610 postmenopausal women died prematurely because
of the avoidance of hormone therapy. Estrogen therapy,
especially when used in younger postmenopausal women
(aged 50-59), is linked to a decisive reduction in
all-cause mortality.
Yet the use of HRT in this group continues to fall. If
the potential for reducing breast cancer risk isn’t
compelling enough to take another look at hormone
therapy, consider how it could also combat colon
cancer, below.
Can HRT Help Prevent Cardiovascular Disease in Women?
Cardiovascular disease is responsible for 1 in every 4 deaths in the U.S. It’s the leading cause of death in both men and women, and leads to more than 600,000 deaths across the country annually (CDC). It’s therefore critical that as the risk for cardiovascular disease increases with age, individuals find ways to optimize heart health.
HRT may not be prescribed for women primarily as a means for improving cardiovascular health, but this is indeed a powerful byproduct of the treatment. According to research published in the BMJ, women receiving HRT early after experiencing menopause had a significantly reduced rate of heart failure, myocardial infarction, and mortality overall. At the start of treatment, women on average were aged 50 and had been postmenopausal for seven months. Roughly half as many women using HRT experienced cardiovascular events compared to those in the control group. Additionally, these results did not correlate with an increased risk in any cancer [BMJ 2012].
Moreover, evidence shows that there is a clear benefit in using estrogen alone, with coronary calcium scores significantly reduced. This measures the buildup of calcium and other substances which can narrow or close the arteries, leading to cardiovascular issues. In particular, women under 60 who receive hormone therapy have a statistically significant reduction in coronary disease (Lobo 2013).
Women who were given hormone therapy during early
menopause also experienced reduced atherosclerosis
progression (buildup of fats and cholesterol in the
artery walls) (Sriprasert 2019).
These aren’t the only positive outcomes of HRT, however. Hormone therapy has been commonly used as an osteoporosis preventative, which brings us to our next segment.
Testosterone Replacement Therapy (TRT) for Men
Testosterone is a male steroid hormone that does a lot
more for men than just promote a healthy sex drive. The
hormone affects several other factors in your health,
including body fat, muscle mass, bone density, red blood
cell count, and mood.
In a multicenter, randomized, double-blind,
placebo-controlled (NEJM 2023), 5246 men 45 to 80 years of age who had preexisting
or a high risk of cardiovascular disease and who
reported symptoms of hypogonadism and had two fasting
testosterone levels of less than 300 ng per deciliter
were enrolled. The study concluded that
testosterone-replacement therapy was non inferior to
placebo with respect to the incidence of major adverse
cardiac events.
Normal testosterone levels are between 300 and 1,000 ng/dL. If a blood test shows that your levels are far below
the norm, your doctor may suggest testosterone
injections. These are a form treatment called
testosterone replacement therapy (TRT).
Testosterone injections are most often given by your doctor. The injection site is typically in the gluteal muscles in the buttocks.
Testosterone injections are most often given by your doctor. The injection site is typically in the gluteal muscles in the buttocks.
TRT is an acronym for testosterone replacement therapy, sometimes called androgen replacement therapy. It’s primarily used to treat low testosterone (T) levels, which can occur with age or as a result of a medical condition.
But it’s becoming increasingly popular for non-medical uses, including:
- enhancing sexual performance
- achieving higher energy levels
- building muscle mass for bodybuilding
This is all part of a completely natural process that starts in your late 20s or early 30s.
This gradual decrease in Testosterone often doesn’t cause any noticeable symptoms. But a significant drop in T levels may cause:
- low sex drive
- fewer spontaneous erections
- erectile dysfunction
- lowered sperm count or volume
- trouble sleeping
- unusual loss of muscle and bone density
- unexplained weight gain
Dehydroepiandrosterone (DHEA) is a steroid hormone that
plays a major role in healthy immune system functioning
(Buford 2008; Weksler 1993). DHEA levels decline markedly
with age. By age 80, DHEA levels fall to 10‒20% of their
peak values (Kroll 2015; UMMC 2014).
DHEA plays a critical role by serving as a counterweight to cortisol. Cortisol is an adrenal hormone with immunosuppressive properties, while DHEA may have direct immunostimulating properties: in a laboratory study of white blood cells from donors who were at least 65 years old, DHEA treatment reversed the age-related reduction of specific receptors on immune cells and increased immune cell responsiveness (Corsini 2005). Although DHEA levels decline dramatically with age, cortisol levels remain relatively constant, leading to an imbalance of these two hormones that is believed to contribute to immune senescence (Buford 2008; Buoso 2011).
DHEA plays a critical role by serving as a counterweight to cortisol. Cortisol is an adrenal hormone with immunosuppressive properties, while DHEA may have direct immunostimulating properties: in a laboratory study of white blood cells from donors who were at least 65 years old, DHEA treatment reversed the age-related reduction of specific receptors on immune cells and increased immune cell responsiveness (Corsini 2005). Although DHEA levels decline dramatically with age, cortisol levels remain relatively constant, leading to an imbalance of these two hormones that is believed to contribute to immune senescence (Buford 2008; Buoso 2011).
Cautionary Note: Don't use DHEA with testosterone.
Combining DHEA and testosterone might cause symptoms such
as low sperm count and enlarged breasts in men
(gynecomastia) and the development of typically male
characteristics in women.
Exosome Therapy for Anti Aging
Exosomes are small vesicles released by all the cells, but
especially by stem cells. They are, essentially, little
messengers carrying important signaling proteins and genetic
information from cell to cell. Or in other words, a fat bubble
with a message.
The exosomes market size was valued at USD 250.8 million in 2022
and is expected to reach USD 3.2 billion in 2032 with a CAGR of
29.9% from 2023 to 2032 (source).
Exosomes' primary job is to act as a connection between all our
cells, facilitating communication whether cells are near or far
to one another. The information they carry tells our cells to
turn on or off certain functions or to react in a certain way.
Exosomes are being heralded as the next frontier of cell
therapy. While not being cells at all, they play a vital role in
the communication and rejuvenation of all the cells in our body.
Science has shown that the cell-to cell communication is
important in maintaining a healthy cellular terrain.
Exosomes therapy is responsible, among other things, for
assisting both the T-cells and NK cells in our immune system.
T-cells are responsible for calming an immune response, while NK
cells are responsible for ramping up that response. We need
both, but when NK cells aren’t “turned off” or T-cells aren’t
“turned on,” pain and inflammation are often the result.
Generally speaking, exosomes carry healthy and lost information
and insert this into target cells. Exosomes released by young
stem cells have been shown to be very powerful in regulating
regenerative processes in the body and assisting in
rejuvenation. You may be wondering the difference between
exosomes and stem cells. The number one difference is that
exosome therapy DOES cross the blood brain barrier and get to
places whole stem cells cannot.
Few of the important benefits of Exosomes:
- Manage degenerative conditions
- Repair degenerated and damaged tissue
- Powerful anti-inflammatory effects
- Promising anti-aging capabilities
- Improve pain control
- Decrease brain inflammation
Metabolic Manipulation, mTOR Inhibitors and Rapamycin
One particular strategy in mitochondrial medicine presently under study is metabolic manipulation. This approach is aimed at counteracting the deranged cell biological homeostasis caused by mitochondrial dysfunction, using dietary modifications or small molecule therapy. Cell biological alterations caused by mitochondrial dysfunction include increased reactive oxygen species production, enhanced lipid peroxidation and altered cellular calcium homeostasis. There are five principles of metabolic manipulation:- prevention of oxidative damage by reactive oxygen species,
- amelioration of lipid peroxidation, (
- correction of altered membrane potential,
- restoration of calcium homeostasis, and
- transcription regulation interference.
How are mitochondrial health and metabolic syndrome related?
Metabolic syndrome, heart disease, and diabetes are all associated
with mitochondrial dysfunction. Metabolic syndrome is a group of
conditions that combine hypertension, hyperglycemia, abdominal
obesity, and abnormal cholesterol or triglyceride levels. Metabolic
syndrome greatly increases the risk of cardiovascular disease,
stroke, and Type two diabetes. There are numerous reports mentioning
mitochondrial dysfunction and lower oxidative capacity in patients
with Type two diabetes compared with healthy individuals.
Certain lifestyle strategies will also improve mitochondrial
function, the top two being interval exercise and a ketogenic diet
(high in healthy fats and low in refined carbs, provided that’s
optimal for you.
Metformin is arguably the most well-known, and the most common prescription drug that life-extension enthusiasts take in an effort to slow down aging and extend lifespan.
In humans, metformin has been in clinical use for over 60 years, studied extensively, has a high safety profile, and is uniquely positioned to intervene several crucial pathways responsible for aging and age-related diseases (Barzilai et al., 2016). As recommended by the American Diabetes Association, due to its glucose-lowering effects, metformin monotherapy is the preferred first-line pharmacological action against type 2 diabetes (American Diabetes Association, 2019).
mTOR
Why is mTOR important? mTOR is responsible for both
intracellular and extracellular signals and serves as a central
regulator of cell metabolism, growth, proliferation and
survival. In simple words mTOR activation causes cells to age
faster. The good news is that there are ways that you can slow
your and even inhibit mTOR. We ALL know that severe caloric
restriction is one of the ways to inhibit mTOR but this is not
sustainable, nor is it good for your body long-term. Luckily,
pioneers in lifespan and longevity have made an amazing
discovery called Rapamycin. The following background information
is from an organization that studies human lifespan.
Metformin, a biguanide that combats age-related disorders and improves health span, is the first drug to be tested for its age-targeting effects in the large clinical trial—TAME (targeting aging by metformin). A 2020 review (Cell 2020) focuses on metformin’s mechanisms in attenuating hallmarks of aging and their interconnectivity, by improving nutrient sensing, enhancing autophagy and intercellular communication, protecting against macromolecular damage, delaying stem cell aging, modulating mitochondrial function, regulating transcription, and lowering telomere attrition and senescence. These characteristics make metformin an attractive gerotherapeutic to translate to human trials.
Mechanistic (previously referred to as mammalian) Target Of
Rapamycin (mTOR) is a protein kinase that regulates protein
synthesis and cell growth in response to growth factors,
nutrients, energy levels, and stress (Marin et al., 2011).
We found it interesting enough to share, verbatim:
Rapamycin was first discovered in 1972 in the soil of Easter
Island, produced by a bacterium called Streptomyces
hygroscopicus. It takes its name from Rapa Nui, the indigenous
name for the island. In the early 2000s, researchers
discovered its potential to increase lifespan. In low doses,
rapamycin reliably increases the lifespan of worms, yeast,
flies, and mice. In one study, researchers gave a group of
20-month-old mice (roughly equivalent to that of 60-year-old
humans) rapamycin in small doses over three months. They then
simply observed the mice until they died naturally.
They were astonished at what they observed! Normally, these
20-month-old mice would have died of agerelated diseases
around the 30-month mark. But they didn’t! They lived another
2-months on average, which would be equal to a human living to
140 years old! There are many other research examples in
multiple species of increased lifespan resulting from
rapamycin periodic dosing. In October 2021, Steve Hill
published a review of the Rapamycin literature in a popular
Longevity Medicine Journal.
In his Summary of Rapamycin he found the following:
Late-life mice treated with Rapamycin for three months
showed:
- Significant benefits in cardiovascular function with reversal or attenuation of age-related changes in the heart
- Beneficial behavioral, skeletal and motor changes compared with mice fed a control diet
- Reduced indicators of inflammatory, metabolic, and hypertrophic expression of cardiac tissues
From these findings, we propose that late-life rapamycin
therapy not only extends the lifespan of mammals, but also
confers functional benefits to a number of tissues. In July
2013, James M Flynn published in the journal, Aging Cell
reporting that Late-life Rapamycin Treatment Reverses
Age-related Heart Dysfunction. Much has been learned about
Rapamycin since the mouse study mentioned here. The important
news? All signs pointed to increased lifespan in humans.
Some of the benefits of periodic dosing of Rapamycin found
through scientific exploration are:
- A decrease in cancer incidence
- Improvement of cardiac function (heart function)
- Improvement in bone marrow function (immune system)
- Metabolizes cellular fat stores (weight and body composition)
- Increases lifespan by inhibiting mTOR (slows down rate of aging)
Matt Kaeberlein’ research gives us information on the
benefits of Targeting mTOR Signaling to promote Healthy
longevity. He reports that Rapamycin is a viable option,
especially when combined with:
- A highly-optimized diet
- Individualized power supplements
- A healthy sleep routine
- Stress management techniques
Note: There are more than 2,900 search results
on rapamycin and aging on PubMed.
Does Metformin Increase Life Expectancy?
In humans, metformin has been in clinical use for over 60 years, studied extensively, has a high safety profile, and is uniquely positioned to intervene several crucial pathways responsible for aging and age-related diseases (Barzilai et al., 2016). As recommended by the American Diabetes Association, due to its glucose-lowering effects, metformin monotherapy is the preferred first-line pharmacological action against type 2 diabetes (American Diabetes Association, 2019).
Metformin is a prescription drug that has been used for decades to treat type 2 diabetes. It’s mechanism of action is different from most diabetes drugs, given it improves insulin sensitivity (or reduces insulin resistance).
In a 2024 study, published in Cell, gero-protective effects of metformin on monkeys were evaluated in a rigorous 40-month study. The results highlighted a significant slowing of aging indicators, notably a roughly 6-year regression in brain aging. Metformin exerts a substantial neuroprotective effect, preserving brain structure and enhancing cognitive ability. This research pioneers the systemic reduction of multi-dimensional biological age in primates through metformin, paving the way for advancing pharmaceutical strategies against human aging.
Peptide Therapy for Anti Aging
Peptide therapy has become quite a familiar term with those
who are on a quest for health and wellness. However, knowing
what peptide to use and for a specific outcome is quite
confusing. This is where you need an expert in the field to
guide you. Lucky for you, the practitioners at Doctors Studio,
have years of experience and expertise in this space. There
are over 7,000 known peptides within the human body and though
some may be similar, each is responsible for facilitating a
different response and action within the body. All are very
important to the health and wellness of your body. In fact,
there are so many peptides that we have decided to dedicate an
entire eBook to just peptide therapy. However, for the
purposes of longevity, we will review 3 essential peptides
that we believe are paramount in one’s quest to live longer,
at optimal function:
- BPC-157
- CJC-1295 with Ipamorelin
- Epithalon (Epitalon)
Before we go into the amazing benefits these 3 peptides have,
let’s first define what a peptide actually is. Pep·tide - /
’peptÄ«de/noun a compound consisting of two or more amino acids
linked in a chain, the carboxyl group of each acid being
joined to the amino group of the next by a bond of the type
-OC-NH-. Put simply, a small group of small chain amino acids
(protein building blocks) that when linked together target a
specific function in the body. Now that you have a very basic
understanding of what a peptide chain is, let’s get into the
specifics.
BPC-157, The body protection compound (BPC), is a very
versatile peptide. (This happens to be one of our favorite
ones as well) Not only is it used for overall gastrointestinal
(GI) health or to heal your leaky gut, it also has additional
properties to promote the health of your connective tissue.
When used for gut health, BPC-157, is amazing at balancing
your flora, and protecting the very vulnerable lining of the
intestine. When the gut is not the focus, BPC157 is prescribed
to help protect active individuals from injuries or to
accelerate the overall healing process. Few of the important
benefits of BPC-157:
- Alleviate aches and pain
- Promoting tissue healing
- Heal and unhealthy gut
- Maintain a newly healed healthy gut
CJC-1295 with Ipamorelin is used to stimulate your growth
hormone to help build muscle, lean out, improve sleep, and
improve recovery time. CJC-1295 can increase serum
growth hormone (GH) levels by 200-1000%, by stimulating
your body’s own natural production. The elevated growth
hormone production and release continue for up to 6 days
because CJC-1295 has a half-life of about 6-8 days.
Ipamorelin has an added effect because of its own ability to
facilitates the release of growth hormone (GH). This dynamic
duo boosts the amount of circulating GH in your body, making
you feel and look younger. The combination is just
fantastic.
Some of the amazing benefits of CJC 1295 with
Ipamorelin:
- Increase in lean muscle mass
- Decrease in body fat percentage
- Increased collagen, elastin, and fibrin production for younger skin
- Increase in restful sleep
- Increase in energy levels
- Improved cardiovascular function
- Stronger immunity
- Decreased joint and muscle pain
- Enhanced healing after injury
EPITHALON has a primary role to increase the natural
production of telomerase, a natural enzyme that helps cells
reproduce telomeres, which are the protective parts of our
DNA. In essence, this allows the replication of our DNA so
the body can grow new cells and rejuvenate old ones. In
addition, it is used to improve specific aging mechanisms
like gene expression and autophagy. Short peptides like
EPITHALON regulate different cellular levels by embedding
themselves into the DNA chain. By being part of the DNA,
Epithalon expands gene expression. Epithalon also increases
energy levels through autophagy, the body’s mechanism of
cleaning worn-out and damaged cells, regenerating newer and
healthier ones. Some of the show-stopping benefits of
Epithalon:
- Increases telomerase
- Improving telomere health
- Cellular regeneration
- Improves autophagy
- Expands gene expression
Hyperbaric oxygen therapy increases telomere length
According to a 83 Year Old Doctor, HBOT lengthens telomere by 100% (YouTube 2024). A 2020 study, also concluded that HBOT may induce significant senolytic effects including significantly increasing telomere length and clearance of senescent cells in the aging populations.
Conclusion and Key Takeaways
The best way to promote longevity and overall health is to engage in healthy practices like consuming a nutritious diet, engaging in regular exercise, improving your sleep and reducing stress.While some research suggests potential benefits from supplements, hormone therapy, or even stem cells in slowing aging, these shouldn't replace core healthy practices. A well-rounded approach is key for optimal well-being.
Focus on Fundamentals:
- Nutritious Diet: Prioritize a balanced diet rich in fruits, vegetables, and whole grains.
- Regular Exercise: Aim for consistent physical activity, incorporating different types like cardio and strength training.
- Quality Sleep: Get enough restful sleep for optimal body and brain function.
- Stress Management: Find healthy ways to manage stress, such as meditation or spending time in nature.
Remember, supplements are not magic bullets. They should complement, not replace, a healthy lifestyle. Consult your doctor before starting any new supplement program to ensure safety and suitability for your individual needs.
Multi-Targeted Aging Solutions
Aging is a complex process with various contributing factors. Ideally, an anti-aging supplement should address these factors synergistically, meaning the components work together for a stronger effect.
- Epigenetics: Look for substances supporting a healthy epigenome, like alpha-ketoglutarate (AKG) and NMN.
- Mitochondrial Health: Consider ingredients like AKG, fisetin, and malate to support healthy mitochondrial function.
There's no magic bullet for aging. It's unlikely a single strategy will address all the complexities involved. The best approach for most people likely involves a personalized menu of strategies that combines a healthy diet and lifestyle with potential benefits from evidence-based supplements.
Reliable Research:
Always prioritize credible sources for information. Look for
research published in peer-reviewed journals, searchable through
platforms like PubMed or Google Scholar.
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