Longevity Prescription

Nutrition For Longevity

Nourishing the body with healthy dietary choices, including caloric restriction, time-restricted feeding, and plant-based diets enhances overall well-being and promotes longevity.

You may have noticed that some individuals look older than others despite being the same age. Since our genetics account for only 25% of the variation in human longevity, we have a great deal of control over how fast we age. We can’t stop the aging process, but we can attempt to slow it down or even reverse it. There are lifestyle choices we can make to reduce the chances of succumbing to age-related diseases, and these choices can potentially lead to a longer life. With aging research booming over the last few decades, scientists’ studies have again and again supported the benefits of healthy dietary regimens while shedding light on particular lifestyle habits conducive to healthy aging that are not as well known. 

Fasting: Caloric Restriction 

It’s no surprise that what we eat contributes heavily to how we age, and determining the right foods is no easy task. However, it may not be what we eat but how much we eat that matters, as the dietary strategy shown to be most beneficial to longevity is caloric restriction (CR) – limiting calories without malnourishment. Many studies have shown that caloric restriction increases the lifespan of various model organisms, including yeast, worms, fruit flies, and rodents. 

In humans, caloric restriction has been shown to reduce inflammation, which underlies many age-related diseases. Interestingly, longevity enthusiast and science entrepreneur Bryan Johnson has incorporated CR into his aging optimizer routine (Blueprint), which likely has contributed to slowing his rate of aging to that of a 10-year-old. 

How Does Caloric Restriction Promote Longevity? 

Inhibits mTOR

One of the primary known benefits of caloric restriction is the inhibition of the nutrient-sensing complex mTOR (mammalian target of rapamycin), a key modulator of cellular growth and protein synthesis. Suppressing mTOR has led to increased lifespan in various model organisms, suggesting that mTOR inactivation is largely responsible for CR’s effects on longevity. However, some studies found that the life-extending effects of mTOR are tied to reduced growth, highlighting a potential trade-off of CR. 

That being said, mTOR inhibition has been shown to activate a key anti-aging process known as autophagy – the removal of cellular waste – which has been shown to hamper many age-related conditions in animal models, especially neurodegenerative disease. What makes autophagy particularly important to longevity is its role in regulating mitochondrial homeostasis. Studies have repeatedly shown that clearing out defective mitochondria via autophagy is crucial to healthy cellular energy metabolism and helps mitigate oxidative stress, inflammation, and mitochondrial dysfunction, all of which are hallmarks of aging. Notably, boosting autophagy has been linked to delayed cardiac and skeletal muscle aging, demonstrating that mTOR inhibition via CR is a promising intervention to protect against these harmful diseases. 

Activates AMPK

Caloric restriction essentially tricks the body into going into self-preservation mode by activating survival factors like AMPK. AMPK is an enzyme that senses low energy and, when activated, increases antioxidant defense systems, regulates inflammation, and promotes anti-aging cellular processes like mitochondrial biogenesis – the production of new mitochondria. Upon activation, AMPK also shuts off mTOR, shedding light on a unique dynamic overlap between pathways linked to longevity. So while inhibiting mTOR prolongs lifespan, studies show that promoting AMPK activity prolongs lifespan. Although CR effectively activates AMPK, humans can also naturally amplify AMPK activity through regular exercise or treatment with metformin; however, this drug is typically prescribed to treat diabetes and AMPK can be activated by natural molecules like berberine and quercetin

Boosts NAD+ and Sirtuins

Another benefit of caloric restriction is that it elevates circulating nicotinamide adenine dinucleotide (NAD+) – a life-preserving coenzyme essential for many fundamental biological processes. NAD+ levels deplete by more than 50% with age, and insufficient NAD+ pools are connected to the progression of multiple age-related diseases, including heart disease and neurodegeneration. Several animal studies have shown that raising NAD+ levels defends against these conditions and can prolong lifespan in cases of disease and aging models, demonstrating another potential mechanism linking CR, NAD+, and longevity.  

Uniquely, NAD+ fuels a family of enzymes called sirtuins, which are important to longevity-associated processes like DNA repair and mitochondrial maintenance. Moreover, sirtuins participate in processes vital to muscle, brain, and metabolic function. In the absence of NAD+, sirtuins stay inactivated, and DNA damage increases, which triggers cellular senescence – a dormant state of cellular arrest that drives aging. Thus, it’s possible that CR’s health benefits stem from its effect on senescent cells. Studies continue to establish the role of sirtuins in longevity, but some evidence suggests that without sirtuins, CR fails to promote increased lifespan in yeast and rodents. Conversely, over-activating sirtuin activity leads to increased lifespan, further highlighting the connection between sirtuins, NAD+, and lifespan. 

For those looking to raise NAD+ levels without implementing daily CR, studies show that taking NAD+ precursors like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) is sufficient to replenish NAD+ levels and stimulate sirtuins. 

Circadian Rhythm

Circadian rhythms, often referred to as our body’s internal or biological clocks, regulate a myriad of metabolic, physiological, and behavioral processes that affect aging. Environmental cues, especially sunlight, play a major role in setting our circadian rhythms, but when we choose to eat can also have an effect on our biological clocks. Namely, aligning feeding times with active waking time (during the day when the sun is out for humans) has been shown to enhance the benefits of CR in mice. 

While the relationship between CR and circadian rhythms warrants further investigation, the current data suggest that CR may not incur longevity-promoting benefits without functional circadian clocks. Studies have identified two master clock genes (Bmal1, Clock) that serve as master switches and control the expression of other genes in response to internal or environmental cues. Researchers have shown that mice lacking Bmal1 fail to live longer following CR, suggesting that having a fine-tuned circadian clock is necessary for CR to prolong lifespan. 

Time-Restricted Feeding

It’s important to note that limiting caloric intake is just one method of fasting that harnesses the health benefits of mTOR inhibition. Harvard aging scientist Dr. David Sinclair has continually touted the benefits of time-restricted feeding (TRF) – a form of fasting whereby daily calories are consumed within an eight-hour period. Indeed, data has shown that TRF increases the lifespan of mice, especially when combined with caloric restriction. TRF also elevates beneficial molecules secreted by gut bacteria in mice, which leads to improved blood glucose levels and fat metabolism. Moreover, some human studies have found that TRF helps blood pressure, decreases oxidative stress, and enhances cardiovascular function.  

However, TRF has its own restrictions, as feeding restricted to daylight hours increases fly lifespan, but feeding outside of these hours reduces lifespan, again highlighting the interplay between circadian clocks and dietary intervention. Indeed, according to a mouse study, it seems that fasting for extended periods of time is more beneficial to increasing lifespan than caloric restriction alone. Another method for caloric restriction called intermittent fasting (IF) — not eating for longer than a day — improves age-related frailty and cognition in mice. In humans with diabetes or obesity, IF has been shown to lower overall fat mass and attenuate insulin resistance. 

Fasting-Mimicking Diet

If dietary restriction isn’t something that fits your lifestyle, a fasting-mimicking diet may be the answer. The fasting-mimicking diet involves lowering mTOR by reducing the consumption of branched-chain amino acids. The branched-chain amino acids (leucine, isoleucine, and valine) can be found in high amounts in protein-rich foods like red meat, milk, and eggs. Limiting these foods could decrease mTOR activation.

If dieting just isn’t your thing, it may be worth trying so-called caloric restriction mimetics — supplements that mimic the benefits of caloric restriction. One candidate for such a mimetic is rapamycin, an FDA-approved drug that inhibits mTOR. Rapamycin can even be combined with dietary restriction, as a study in fruit flies found that combined treatment with rapamycin and a restricted diet led to lifespan increases that were greater than individual treatments alone. Notably, while dietary restriction and rapamycin both inhibit mTOR, studies have shown that each intervention traverses a unique but overlapping set of metabolic pathways linked to aging. This means that combining both regimens could potentially target a wide variety of age-related conditions. Currently, there’s an ongoing clinical trial (NCT04488601) evaluating rapamycin’s longevity-boosting effects in healthy older adults.

Dietary Strategies

While fasting and caloric restriction have been found to increase the lifespan of model organisms, it’s difficult for many of us to follow and sustain such restrictive protocols for extended periods of time, let alone a lifetime. Therefore, an alternative would be to simply make dietary choices associated with increased lifespan and reduced disease in humans. If anything, these dietary strategies can promote weight loss and reverse obesity, which is associated with several age-related diseases like diabetes and heart disease.

Reducing Sugar Intake

One dietary strategy to strive for is eating less sugar. Consumption of too much sugar can lead to type 2 diabetes and possibly heart disease. Sugar also shuts off AMPK and sirtuins, which is counter to the known mechanisms modulating increased lifespan. Thus, eating too much sugar is like lowering your defenses against disease and aging.

Choosing the Right Carbs and Fats

Although carbohydrates are the body’s primary energy source, it’s important to note that not all carbs are created equal. When it comes to choosing the right carbs, health experts encourage individuals to avoid refined carbohydrates – carbs that have undergone extensive processing and refinement. In addition to lacking the nutrients and minerals necessary for cellular function, nutritionists also point out that refined carbohydrates fail to provide long-lasting energy because digestive enzymes break them down much more quickly, which can ultimately lead to overeating due to the increased feeling of hunger. 

To provide the body with a steady release of energy, individuals should instead consume unrefined carbohydrates, which are digested much more slowly due to their complex and unrefined structures. These healthier carbs, which are rich in essential nutrients like fiber, vitamins, minerals, and antioxidants, can be found in whole foods such as fruits, whole grains, vegetables, and legumes. 

Consuming the right fats is also paramount to one’s health and overall well-being, and research indicates that individuals should limit their intake of saturated and trans fats, which are found in meat products, cheese, ice cream, and some vegetable oils. What makes saturated and trans fats particularly bad is their ability to raise bad (LDL) cholesterol, which drives inflammation and significantly increases the risk of harmful conditions like heart disease and diabetes. 

To help avoid these abnormalities, health experts recommend people stick to unsaturated fats (monounsaturated, polyunsaturated), which are found in foods like nuts, seeds, oily fish, and avocados. One particular polyunsaturated fat with brain-boosting and anti-inflammatory properties is docosahexaenoic acid (DHA), commonly known as omega-3 fatty acids. Accordingly, eating eight ounces of oily fish like salmon every week can help replenish this vital nutrient, which naturally declines with age. 

Vegetarian and Mediterranean Diet

A 2013 study showed that vegetarians live longer than non-vegetarians. Another study showed that the Mediterranean diet decreased biological aging. The Mediterranean diet consists mostly of plant foods but also includes some fish. These diets, high in plant-based foods, may be good for us because they are rich in molecules called polyphenols, which activate sirtuins.

Similar to the vegetarian and Mediterranean diet is the Sirtfood Diet. This diet specifically incorporates foods that are high in polyphenols to activate sirtuins. Many celebrities have used this diet to shape up quickly, like musical artist Adele and UFC fighter Conor McGregor.

Living a Longer Better Life with Exercise 

The latest scientific research indicates that both resistance and aerobic exercise are necessary for maximizing longevity and promoting overall health. 

Exercise is one of the most effective methods for preventing cardiovascular disease and delaying death. Exercise and physical activity have been shown to reduce the risk of all-cause mortality — death from any cause — by up to 60%. 

(Feng et al., 2023 | Nature Communications) Moderate-to-Vigorous Physical Activity (MVPA) Can Prolong Lifespan. Increasing MVPA volume lowers the hazard ratio (HR) for all-cause mortality, indicating a reduced probability of early death. 

It follows that if one wishes to increase the probability of living a long and healthy life, consistently exercising over a lifetime is essential. Physical exercise can be divided into two main categories: resistance exercise and aerobic exercise. While there is considerable overlap, aerobic exercise tends to promote cardiovascular health, while resistance exercise tends to promote muscle and bone health. For longevity purposes, both are necessary to maximize the anti-aging benefits of exercise.   

Resistance Exercise for Muscle and Bone Health 

It is estimated that about half the United States population suffers from a musculoskeletal disorder, including back pain, chronic joint pain, and arthritis. However, these ailments may be alleviated or possibly prevented by resistance training (RT) — working against a weight or force to gain muscle and bone strength. RT not only counters musculoskeletal disorders but also other conditions like obesity and type 2 diabetes.

Indeed, the causes of musculoskeletal disorders are one and the same with obesity, type 2 diabetes, high blood pressure, cardiovascular disease, and some cancers. Such root causes include physical inactivity (including a lack of aerobic and RT exercise), poor nutrition, poor sleep, high stress, poor social connections, and the use of tobacco and excessive alcohol. Therefore RT, especially when combined with aerobic exercise, good sleep, and eating well, can potentially delay, prevent, or even reverse many medical complications.  

Resistance Training Guidelines 

Because form and technique are of utmost importance for executing RT exercises safely and correctly, a personal trainer or other qualified professional is recommended for individuals who are unfamiliar with strength training. To become familiar with the general structure of an RT regimen, the American College of Sports Medicine has provided several guidelines: 

(D’Onofrio et al., 2023 | Progress in Cardiovascular Disease) General Structure of a Resistance Training Program. 

The specific exercises used in an RT routine can vary widely and do not require specialized equipment that would usually be found in a gym. Some exercises only require elastic bands, free weights, or even just body weight. In this way, it may be easier to incorporate specific exercises into one’s lifestyle. For example, some exercises can be done on a lunch break or whenever free-time is available. Examples of these exercises are shown below. 

(D’Onofrio et al., 2023 | Progress in Cardiovascular Disease) Resistance Training Exercises that Don’t Require Gym Equipment. 

Aerobic Exercise for Cardiovascular Health

The term “cardio” refers to cardiovascular conditioning, which is done via aerobic exercise. Aerobic exercises include swimming, jogging, or any exercise that requires our cells to utilize oxygen for producing cellular energy. This is opposed to anaerobic exercises like most RT exercises, whereby cellular energy is predominantly produced from sugars stored in our muscles in the form of glycogen. However, unlike glycogen, which eventually runs out, oxygen is unlimited as long as we keep breathing. Thus, aerobic exercise encompasses endurance exercise. 

How Much Aerobic Exercise is Necessary?

The Department of Health and Human Services recommends that adults participate in at least 75 to 150 minutes of moderate to vigorous intensity aerobic exercise per week in addition to RT. Examples of moderate exercise include walking briskly (4 mph) or bicycling slowly (10-12 mph), while vigorous exercise includes hiking, jogging (6 mph), or bicycling fast (14-16 mph). However, “moderate” and “vigorous” are subjective terms that depend on one’s fitness level. 

Just Move 

When it comes to physical activity, doing something is better than nothing. One study showed that a 1-to-2-minute burst of movement three times per day reduces the risk of death from cancer and cardiovascular disease. Another study showed that just 11 minutes of moderate-to-vigorous activity reduces the risks of all-cause mortality. These studies suggest that just a little exercise per day can potentially extend one’s lifespan. However, it seems like this physical activity needs to reach a specific level of intensity. Such activities could include jumping jacks, or jogging up and down some stairs.   

Promoting Gut Health for Longevity

Trillions of microorganisms including yeast, fungi, bacteria, and viruses, make up the the gut microbiome. Often, they help fight pathogens, synthesize important biochemicals like vitamin K, and may modulate the immune system. From a health standpoint, the microbiome may even influence heart health and cancer risk, not to mention aging processes and longevity.

Importance of Microbiome Diversity

In a study published in Nature Metabolism in 2021, researchers observed that aged adults whose microbiomes changed the most and diversified over their lifetimes lived longer than those with fewer microbiome changes. Furthermore, a more diverse microbiome was associated with lower cholesterol, faster walking speeds, and elevations in helpful blood molecules, which may all promote enhanced longevity.

Based on the findings from this breakthrough study, researchers have aimed to pinpoint how to diversify the gut microbiome to achieve pro-longevity benefits. According to a publication from Harvard University, having a diverse microbiome may come down to what lifestyle factors you adopt. Indeed, one of the reasons that a health-conscious lifestyle may promote a longer life without age-related disease—a concept known as healthspan—-may very well be through impacting the microbiome. Accordingly, the following describes some basic practices anyone can use to possibly enhance gut microbe diversity and overall gut health:

Eat a Fiber-Rich Diet

Eating abundant nutrient- and fiber-rich foods is one of the best ways to promote a healthy gut. In that sense, as with any microbe, microbes in your gut like to eat. The foods they eat come from the intestinal breakdown of fruits, vegetables, whole grains, and legumes, all foods that are dense in fiber.

In that regard, our bodies do not break down fiber for fuel. Rather, fiber passes through our guts, and microbes feed on it. Accordingly, a fiber-rich diet gives gut microbes an ideal environment for growth. Moreover, for people who consume diets with lots of unhealthy, processed foods, which are high in fats and sugar, helpful gut microbes have a harder time surviving.

“In the absence of diversity-promoting nutrients like fiber in our diets, the genes of our gut microbiome can produce chemicals that could increase our risk for developing different diseases,” says April Pawluck, program manager at the Harvard Chan Microbiome in Public Health Center in a press release.

Exercising for Gut Health

Some research suggests that exercising promotes a diverse gut microbiome, yet the way it does so remains open for speculation. Several ways are possible, according to Pawluck, including that exercise changes the rate at which materials from the diet move through the intestines. Exercise may also reduce gut inflammation, alter our appetites, and/or change how our bodies process food. Altogether, these factors could modulate the microbiome environment. To exercise for a healthy gut, the World Health Organization recommends getting 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity per week.

Having a Dog May Foster a Healthy Gut

Dogs pick up things like grass, insects, and soil from the outside and track them indoors. This exposes their families to an abundance of microbes.

Exposure to more microbes from having a dog may help improve people’s microbiome diversity. Along those lines, over the past century, there has been a reduction in the diversity of the human microbiome, possibly due to the modern world’s sanitation as well as modern medicine. However, research has shown that microbiomes become more diverse for children who grow up in a house with a pet and have less risk of allergies. Whether these findings apply to adults remains uncertain.

Smoking Inhibits Gut Health

Cigarettes contain toxins that harm microbes living in your gut, not to mention all other organ systems in the body as well. Some research suggests that smoking can kill some gut microbes and reduce microbiome diversity. Not only that but smoking puts physical stress on the body as well as on gut microbes. Such smoking-induced stress can cause an imbalance in the microbiome—dysbiosis.

Consider Using Probiotics

Ingesting probiotics—colonies of beneficial bacteria—may affect the gut’s microbial composition, possibly promoting microbiome diversity. Probiotics come in the form of pills and powders and even occur naturally in fermented foods like yogurt and sauerkraut.

The only catch is that if someone already has a diverse microbiome, adding various bacterial species via probiotics will likely not promote a significant change. All the same, there is no evidence that probiotics are harmful. Thus, when attempting to enhance gut microbial diversity, probiotics may serve as a go-to choice.

Sleeping For Longevity 

What is good quality sleep? The most well-known indicator of good quality sleep is sleeping duration — about 7 to 8 hours is recommended. However, sleep duration alone fails to tell the whole story. 

Importance of Sleep 

In one of the largest analyses of its kind, it was found that getting less than 7 hours of sleep and especially getting more than 8 hours of sleep was associated with an increased risk of all-cause mortality. 

(Baranwal et al., 2023 | Progress in Cardiovascular Diseases) Sleep Duration and All-Cause Mortality. Getting below and especially above about 7 hours of sleep leads to an increase in risks for all-cause mortality.

Adequate sleep duration may ensure we go through all four stages of sleep multiple times. Each stage is characterized by distinct brain wave frequencies. Without measuring our brain waves, it is difficult to know if we are getting sufficient levels of sleep. Still, this can be estimated based on our movements, which is how sleep trackers assess sleep quality. We can also personally assess our sleep quality by how energized we feel upon waking. 

Stages of Sleep. Three stages of non-rapid eye movement (NREM) sleep are followed by a stage of rapid eye movement (REM) sleep, whereby our eyes move rapidly.  

Also important are our circadian rhythms — physiological oscillations that occur over 24-hour cycles. Our circadian rhythms synchronize our internal state with the external environment, which is largely set by light entering the eye. The desynchronization of our circadian rhythms with our external environment is associated with several chronic diseases. 

(Figueiro & Pedler, 2023 | Progress in Cardiovascular Diseases) Diseases and Conditions Associated with Desynchronized Circadian Rhythms. 

When our circadian rhythms are disrupted and out of sync with the external environment for a prolonged duration, we are at higher risk for cardiovascular disease, metabolic diseases like obesity and diabetes, neurodegeneration, cancer, and mental problems.

Optimizing Sleep and Circadian Rhythms for Longevity 

Sleep hygiene refers to behavioral and lifestyle interventions that promote better sleep quality and duration. In addition to getting 7 to 8 hours of sleep, a consistent sleep schedule may be the most important aspect of sleep hygiene. A consistent sleep schedule involves simply going to sleep and waking up at the same time every day. 

Exercise and Weight Loss 

Exercise has long been known to improve sleep quality. The American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise to achieve the benefits of improved sleep from exercise. A 30-minute exercise session can also improve sleep quality that same night. 

Limiting Caffeine, Alcohol, and Late-Night Unhealthy Meals

Studies have shown that caffeine reduces Stage 3 NREM deep sleep, increases Stage 1 NREM shallow sleep, and promotes waking during the night. The effects of caffeine dwindle 6-7 hours after consumption, so caffeine intake should ideally be stopped about 6 to 7 hours before sleep.

As a sedative, alcohol may help with falling asleep, but it also reduces REM sleep duration and overall sleep duration, resulting in poor sleep quality. 

Avoiding food intake at least two hours before sleep is advised to improve sleep quality. Eating too late is associated with poor sleep quality and weight gain. However, many individuals consume less healthy foods before sleeping. 

Bedtime Environment and Mindset 

A dark, cool, and quiet sleep environment is recommended for good sleep quality. A cooler sleep environment is associated with deeper sleep. It is also advised to use one’s bed only for sleep and not work, studying, watching videos, etc. 

Additionally, mindfulness may improve sleep quality, especially for those with insomnia. Mindfulness practice may also be helpful for those who ruminate and think a lot before sleep. Mindfulness involves quieting the mind by focusing on the breath, just observing your thoughts, or focusing on other things like sensations of the body. 

Circadian Rhythm Alignment 

Our circadian rhythms are entrained by light, so getting sunlight as soon as possible after waking is recommended. Doing this at around the same time each day will help with regular sleeping patterns, as early sunlight determines when melatonin will be released later in the day. 

Increasing exposure to sunlight throughout the day also helps to align internal biological clocks with the state of the environment. Getting sunlight throughout the day is like telling your body it’s daytime. 

As light promotes wakefulness, darkness promotes sleepiness. Therefore, reducing light exposure after the sun has gone down will help with circadian alignment. It is recommended to reduce light exposure about two hours before bedtime. 

Reducing light exposure can be accomplished by dimming the lights and avoiding luminous screens if possible. Otherwise, the screen brightness of televisions, smartphones, electronic notebooks, etc. can be dimmed. 

Managing Stress to Counteract Aging

In the bustling rhythm of modern life, stress has become the companion of many. While a little stress can motivate, chronic stress can sap our energy and accelerate aging. It follows that managing stress is paramount in maintaining youthfulness and promoting longevity. 

The Link Between Stress, Cortisol, and Aging

The relationship between stress and aging revolves around the impact of stress on our cells and biological systems. When stressed, our bodies produce hormones like cortisol, known as the “stress hormone.” While beneficial in short bursts, prolonged exposure to cortisol can lead to a variety of health problems that accelerate aging, including:

• Increased inflammation: Chronic inflammation is linked to numerous age-related diseases such as arthritis, heart disease, and Alzheimer’s.
• Impaired immune function: Chronic stress can weaken the immune system, making it harder to fight off infections and diseases as we age.

Strategies to Manage Stress

Mindfulness Meditation

Mindfulness meditation can be described as training one’s attention to observe transient thoughts and emotions. Practicing mindfulness meditation can significantly reduce stress levels by keeping thoughts under control and elevating awareness of the present moment, reducing anxiety and promoting calm. Regular meditation has been shown to decrease cortisol levels.

Regular Physical Activity

Exercise is a powerful stress reliever. It reduces cortisol levels while stimulating the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Habits like yoga, weightlifting, and regular aerobic exercise can significantly improve stress management. Relieving stress is just one of the powerful adaptations exercise has on the body to promote longevity. 

Nutrient-Rich Diet

Eating a healthy, nutrient-rich diet can help counter the impact of stress by boosting the immune system, stabilizing mood, and reducing cortisol levels. Vitamins associated with lowering cortisol levels include vitamins B6, B9, and B12, which can be found in meat, dairy, legumes, and seeds. Taurine, an amino acid associated with extending the lifespan of mice, and lithium, a metal, are also associated with lowering cortisol. Taurine can be found in many animal-based foods such as beef, poultry, and pork, whereas lithium can be found in cereals, potatoes, tomatoes, and cabbage. 

Furthermore, fruits and vegetables provide the beneficial effects of polyphenols, which are known to fight oxidative stress, an underlying biological driver of aging. Oxidative stress can also contribute to defects in the nervous system that produce stressful thoughts. Eating excessive calories can also trigger oxidative stress by overwhelming the capacity of mitochondria, which turn the energy from the food we eat into cellular energy. 

Quality Sleep

Sleep and stress have a two-way relationship. Poor sleep can increase stress, and stress can make it hard to get good sleep. Maintaining a regular sleep schedule is paramount in modulating cortisol levels. The time at which we wake and sleep determines the rise and fall of cortisol levels throughout the day, where cortisol peaks in the morning to wake us up. In turn, our wake time determines when the sleep hormone melatonin is released. If these hormonal rhythms are shifted too often, cortisol levels can become dysregulated, leading to stress. 

Social Connections

Social interactions can provide a significant buffer against stress. Emotional closeness between individuals has been shown to lower cortisol levels. A larger social network and more social connections are also associated with lower cortisol levels. Moreover, even momentary or daily experiences of loneliness are associated with higher cortisol levels. It follows that having more social connections can alleviate stress. 

Don’t Stress, Live Longer 

Managing stress is essential not just for immediate peace of mind but also for maintaining long-term health and youthfulness. Implementing strategies like mindfulness, physical activity, a balanced diet, quality sleep, and maintaining social connections can all contribute to a healthier, less stressful life. By taking these steps, you not only improve your quality of life but also enhance your body’s ability to live longer.

Protecting Against Age-Accelerating Environmental Toxins 

Aging is a natural process, but certain environmental toxins can speed it up dramatically. From wildfires to microplastics, our modern environment is full of substances that cause oxidative stress, inflammation, and hormonal disruptions—all of which contribute to accelerated aging. 

Air Pollution and Wildfires

Wildfires are becoming more frequent and severe, releasing massive amounts of fine particulate matter (PM2.5), carbon monoxide, and other toxic chemicals into the air. These pollutants penetrate the lungs and bloodstream, causing oxidative stress, inflammation, and cellular damage. 

Air pollution from vehicles, industries, and urbanization exposes us to fine particulate matter, nitrogen dioxide, and other harmful chemicals. These pollutants affect every organ in the body.

Chronic exposure to PM2.5 contributes to premature death, cardiovascular disease, and cognitive decline.

How to Protect Yourself:

• Monitor Air Quality: Use apps or websites to track air quality during wildfire seasons.
• Stay Indoors: When air quality is poor, stay indoors with windows and doors closed.
• Use Air Purifiers: Invest in HEPA air purifiers to filter indoor air.
• Wear Masks Outdoors: Use N95 masks to block harmful particles if you must go outside.
• Support Green Initiatives: Advocate for improved fire protection, clean energy, and reduced industrial emissions in your community.

Forever Chemicals

Forever chemicals, or PFAS (per- and polyfluoroalkyl substances), are found in nonstick cookware, waterproof clothing, and food packaging. These chemicals are incredibly persistent, accumulating in the environment and the human body over time. PFAS disrupt hormonal balance, impair immune function, and trigger chronic inflammation. Long-term exposure increases the risk of metabolic disorders, liver damage, and obesity—conditions linked to premature aging.

How to Reduce Exposure:

• Avoid Nonstick Cookware: Use stainless steel, cast iron, or ceramic cookware instead.
• Filter Drinking Water: Use filters certified to remove PFAS.
• Limit Processed Foods: Processed foods are often packaged in materials containing PFAS.
• Choose Natural Products: Avoid waterproof or stain-resistant products, which often contain these chemicals.

Microplastics

Microplastics, fragments of plastic smaller than 5 millimeters, are found in food, water, and even the air. These tiny particles carry harmful chemicals and can penetrate tissues, causing inflammation and oxidative stress. Microplastics may disrupt cellular repair processes, causing long-term damage, such a cardiovascular disease.

How to Reduce Exposure:

• Avoid Plastic Containers: Use glass, stainless steel, or silicone for food storage.
• Filter Drinking Water: Install filters that can remove microplastics.
• Limit Synthetic Fabrics: Choose natural fabrics like cotton or wool to reduce microfiber shedding during laundry.
• Say No to Single-Use Plastics: Minimize using plastic bags, straws, and bottles.

Endocrine Disruptors

Endocrine disruptors, such as BPA, phthalates, and dioxins, interfere with the body’s hormonal systems. These chemicals are found in plastics, personal care products, and pesticides. They mimic or block natural hormones and are associated with obesity, reproductive issues, and early menopause.

How to Reduce Exposure:

• Choose Safe Packaging: Use BPA-free containers or switch to glass or stainless steel.
• Read Labels: Opt for personal care products free from parabens, phthalates, and synthetic fragrances.
• Eat Organic: Organic produce reduces exposure to pesticides containing endocrine disruptors.
• Avoid Heating Plastics: Don’t microwave food in plastic containers or use plastic wrap on hot foods.

Small Changes May Be Worth It 

Understanding how these toxins accelerate aging and taking practical steps to reduce exposure can promote a healthier, longer life. While it’s impossible to eliminate all exposure, small, consistent actions—like improving air quality in your home, choosing safer products, and advocating for environmental reforms—can make a significant difference in slowing the clock and preserving vitality. Aging is natural, but how quickly it happens is something we can influence through mindful living.

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Sources:

Nutrition for Longevity

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• Heidary Moghaddam R, Samimi Z, Asgary S, Mohammadi P, Hozeifi S, Hoseinzadeh-Chahkandak F, Xu S, Farzaei MH. Natural AMPK Activators in Cardiovascular Disease Prevention. Front Pharmacol. 2022 Jan 3;12:738420. doi: 10.3389/fphar.2021.738420. PMID: 35046800; PMCID: PMC8762275.
• McReynolds MR, Chellappa K, Baur JA. Age-related NAD⁺ decline. Exp Gerontol. 2020 Feb 22;134:110888. doi: 10.1016/j.exger.2020.110888. Epub ahead of print. PMID: 32097708; PMCID: PMC7442590.
• Hwangbo, D.-S., Lee, H.-Y., Abozaid, L. S., & Min, K.-J. (2020). Mechanisms of Lifespan Regulation by Calorie Restriction and Intermittent Fasting in Model Organisms. Nutrients, 12(4), 1194. https://doi.org/10.3390/nu12041194
• Moel M, Harinath G, Lee V, Nyquist A, Morgan SL, Isman A, Zalzala S. Influence of rapamycin on safety and healthspan metrics after one year: PEARL trial results. Aging (Albany NY). 2025 Apr 4;17(4):908-936. doi: 10.18632/aging.206235. Epub 2025 Apr 4. PMID: 40188830; PMCID: PMC12074816.
• Orlich MJ, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, Beeson WL, Fraser GE. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013 Jul 8;173(13):1230-8. doi: 10.1001/jamainternmed.2013.6473. PMID: 23836264; PMCID: PMC4191896.
• Fiorito G, Caini S, Palli D, Bendinelli B, Saieva C, Ermini I, Valentini V, Assedi M, Rizzolo P, Ambrogetti D, Ottini L, Masala G. DNA methylation-based biomarkers of aging were slowed down in a two-year diet and physical activity intervention trial: the DAMA study. Aging Cell. 2021 Oct;20(10):e13439. doi: 10.1111/acel.13439. Epub 2021 Sep 18. PMID: 34535961; PMCID: PMC8520727.

Exercise and Physical Activity

• Feng, H., Yang, L., Liang, Y. Y., Ai, S., Liu, Y., Liu, Y., Jin, X., Lei, B., Wang, J., Zheng, N., Chen, X., Chan, J. W., Sum, R. K., Chan, N. Y., Tan, X., Benedict, C., Wing, Y. K., & Zhang, J. (2023). Associations of timing of physical activity with all-cause and cause-specific mortality in a prospective cohort study. Nature Communications, 14(1), 1-10. https://doi.org/10.1038/s41467-023-36546-5
• D’Onofrio, G., Kirschner, J., Prather, H., Goldman, D., & Rozanski, A. (2023). Musculoskeletal exercise: Its role in promoting health and longevity. Progress in Cardiovascular Diseases, 77, 25-36. https://doi.org/10.1016/j.pcad.2023.02.006
• Ekelund U, Tarp J, Fagerland MW, et al. Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individualsBritish Journal of Sports Medicine 2020;54:1499-1506.
• Stamatakis, E., Ahmadi, M. N., Gill, J. M., Gibala, M. J., Doherty, A., & Hamer, M. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine, 28(12), 2521-2529. https://doi.org/10.1038/s41591-022-02100-x

Gut Health and the Microbiome

• Godman, H. Healthy gut, healthier aging. Harvard Health https://www.health.harvard.edu/staying-healthy/healthy-gut-healthier-aging (2021).
• Wilmanski T, Diener C, Rappaport N, Patwardhan S, Wiedrick J, Lapidus J, Earls JC, Zimmer A, Glusman G, Robinson M, Yurkovich JT, Kado DM, Cauley JA, Zmuda J, Lane NE, Magis AT, Lovejoy JC, Hood L, Gibbons SM, Orwoll ES, Price ND. Gut microbiome pattern reflects healthy ageing and predicts survival in humans. Nat Metab. 2021 Feb;3(2):274-286. doi: 10.1038/s42255-021-00348-0. Epub 2021 Feb 18. Erratum in: Nat Metab. 2021 Apr;3(4):586. doi: 10.1038/s42255-021-00377-9. PMID: 33619379; PMCID: PMC8169080.
• Ansel, S. (2021, December 2). Here’s how much exercise you need based on your age. Today. https://www.today.com/health/how-much-exercise-do-you-need-daily-today-t202991

Sleep and Circadian Rhythm

• Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59-69. https://doi.org/10.1016/j.pcad.2023.02.005
• Figueiro, M. G., & Pedler, D. (2023). Cardiovascular disease and lifestyle choices: Spotlight on circadian rhythms and sleep. Progress in Cardiovascular Diseases, 77, 70-77. https://doi.org/10.1016/j.pcad.2023.02.004
• Liu TZ, Xu C, Rota M, Cai H, Zhang C, Shi MJ, Yuan RX, Weng H, Meng XY, Kwong JS, Sun X. Sleep duration and risk of all-cause mortality: A flexible, non-linear, meta-regression of 40 prospective cohort studies. Sleep Med Rev. 2017 Apr;32:28-36. doi: 10.1016/j.smrv.2016.02.005. Epub 2016 Mar 3. PMID: 27067616.

Stress Management

• Yegorov YE, Poznyak AV, Nikiforov NG, Sobenin IA, Orekhov AN. The Link between Chronic Stress and Accelerated Aging. Biomedicines. 2020 Jul 7;8(7):198. doi: 10.3390/biomedicines8070198. PMID: 32645916; PMCID: PMC7400286.
• Creswell, D., Khoury, B. (2019, october 30). Mindfulness meditation: American Psychological Association. https://www.apa.org/topics/mindfulness/meditation
• Turakitwanakan W, Mekseepralard C, Busarakumtragul P. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1:S90-5. PMID: 23724462.
• De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC. The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022 Sep;143:105843. doi: 10.1016/j.psyneuen.2022.105843. Epub 2022 Jun 24. PMID: 35777076.
• Stachowicz, M., Lebiedzińska, A. The effect of diet components on the level of cortisol. Eur Food Res Technol 242, 2001–2009 (2016). https://doi.org/10.1007/s00217-016-2772-3
• Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585.
• Lee SH, Baldina E, Lee E, Youm Y. Social connectedness and hair cortisol in community-dwelling older adults. Compr Psychoneuroendocrinol. 2021 Mar 27;6:100053. doi: 10.1016/j.cpnec.2021.100053. PMID: 35757361; PMCID: PMC9216631.
• Kornienko O, Clemans KH, Out D, Granger DA. Hormones, behavior, and social network analysis: exploring associations between cortisol, testosterone, and network structure. Horm Behav. 2014 Aug;66(3):534-44. doi: 10.1016/j.yhbeh.2014.07.009. Epub 2014 Jul 27. PMID: 25072982.
• Doane LD, Adam EK. Loneliness and cortisol: momentary, day-to-day, and trait associations. Psychoneuroendocrinology. 2010 Apr;35(3):430-41. doi: 10.1016/j.psyneuen.2009.08.005. Epub 2009 Sep 9. PMID: 19744794; PMCID: PMC2841363.

Environmental Toxins and Longevity 

• Dalamaga, M., Kounatidis, D., Tsilingiris, D., Vallianou, N. G., Karampela, I., Psallida, S., & Papavassiliou, A. G. (2024). The Role of Endocrine Disruptors Bisphenols and Phthalates in Obesity: Current Evidence, Perspectives and Controversies. International Journal of Molecular Sciences, 25(1), 675. https://doi.org/10.3390/ijms25010675
• Dunder, L., Salihovic, S., Elmståhl, S. et al. Associations between per- and polyfluoroalkyl substances (PFAS) and diabetes in two population-based cohort studies from Sweden. J Expo Sci Environ Epidemiol 33, 748–756 (2023). https://doi.org/10.1038/s41370-023-00529-x
• Grande G, Wu J, Ljungman PLS, Stafoggia M, Bellander T, Rizzuto D. Long-Term Exposure to PM2.5 and Cognitive Decline: A Longitudinal Population-Based Study. J Alzheimers Dis. 2021;80(2):591-599. doi: 10.3233/JAD-200852. PMID: 33579834.
• Krittanawong C, Qadeer YK, Hayes RB, Wang Z, Virani S, Thurston GD, Lavie CJ. PM2.5 and Cardiovascular Health Risks. Curr Probl Cardiol. 2023 Jun;48(6):101670. doi: 10.1016/j.cpcardiol.2023.101670. Epub 2023 Feb 23. PMID: 36828043.
• Malecki, K. M., Andersen, J. K., Geller, A. M., Harry, G. J., Jackson, C. L., James, K. A., Miller, G. W., & Ottinger, M. A. (2022). Integrating Environment and Aging Research: Opportunities for Synergy and Acceleration. Frontiers in Aging Neuroscience, 14, 824921. https://doi.org/10.3389/fnagi.2022.824921
• Marfella R, Prattichizzo F, Sardu C, Fulgenzi G, Graciotti L, Spadoni T, D’Onofrio N, Scisciola L, La Grotta R, Frigé C, Pellegrini V, Municinò M, Siniscalchi M, Spinetti F, Vigliotti G, Vecchione C, Carrizzo A, Accarino G, Squillante A, Spaziano G, Mirra D, Esposito R, Altieri S, Falco G, Fenti A, Galoppo S, Canzano S, Sasso FC, Matacchione G, Olivieri F, Ferraraccio F, Panarese I, Paolisso P, Barbato E, Lubritto C, Balestrieri ML, Mauro C, Caballero AE, Rajagopalan S, Ceriello A, D’Agostino B, Iovino P, Paolisso G. Microplastics and Nanoplastics in Atheromas and Cardiovascular Events. N Engl J Med. 2024 Mar 7;390(10):900-910. doi: 10.1056/NEJMoa2309822. PMID: 38446676; PMCID: PMC11009876.
• Neff, A., Laws, M., Warner, G. et al. The Effects of Environmental Contaminant Exposure on Reproductive Aging and the Menopause Transition. Curr Envir Health Rpt 9, 53–79 (2022). https://doi.org/10.1007/s40572-022-00334-y