A Doctor’s Science-Backed Formula for Aging Better

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A Doctor’s Science-Backed Formula for Aging Better

Key Points




  • Cardiologist Dr. Eric Topol’s research suggests lifestyle impacts longevity more than genes.
  • Topol advises regular exercise (both aerobic and resistance training) and tracking sleep patterns.
  • Topol stresses reading food labels, avoiding ultra-processed foods, and increasing protein intake.

    Dr. Eric Topol wanted to know if genes were the reason some people live to very old ages without major health problems.

    Topol, a prominent cardiologist, decided to test the idea. He and his colleagues at the La Jolla, Calif.-based Scripps Research Translational Institute, which Topol helped found, enrolled people 85 years old and above—and healthy—in a research project. The researchers sequenced and scrutinized the participants’ DNA.

    The results led Topol to a different conclusion.

    It turned out there wasn’t much in the genes of these “super agers” that set them apart. But as a group, they were different from many Americans of similar ages. They were thinner. They exercised more. They were better-educated. Even at advanced ages, they continued to volunteer, dance, see friends and pursue activities that gave them purpose and enjoyment.

    In the future, these strategies, along with improvements in artificial intelligence, may allow for dramatic changes to the way people age. For now, there are some simple and practical things people can do to improve longevity. Topol, who is 70, says, “I am taking my own advice.”

    Exercise

    But all the studies show resistance or strength training is really important too. I do lots of resistance training and make that part of the routine. You can do resistance training with some very cheap bands.

    Sleep

    The importance of sleep, especially deep sleep, is to clear waste products from the brain. People should aspire to get a maximal amount of deep sleep. 

     Studies show seven hours is optimum. 

    Diet

    Each of us has the potential to read labels and shift our priorities as to what we eat. Ultra-processed foods should be reduced to the lowest amount possible. When I read labels for things like whipped cream cheese or different brands of ice cream, they are chock-full of ultra-processed ingredients.

    Protein 

    There are data that support an increase for people aged 60-plus to about 1.2 grams per kilogram a day. For me, at 80 kilograms, I shoot for 90-100 grams a day. If you overdo it with protein intake, that might not be a good idea. Many studies now show that very high protein diets can promote atherosclerosis.

    Testing

    It’s inexpensive to get a polygenic risk-score test [the tests analyze DNA] to tell us about someone’s risk for common diseases, different types of cancers, heart disease, Alzheimer’s and neurodegenerative diseases. There are about eight companies that offer them through their websites or you can get the kits through Amazon.

    There are anywhere between 6,000 and 11,000 proteins in your blood that can tell about the aging of organs. Two companies offer tests in the $100 range. 

    The results can be discussed with a doctor. If you know your risk, it’s much more likely you will do something.

    Antiaging supplements and drugs

    I don’t think any antiaging supplements have been proven. Taurine is a possible candidate. As we age, we see lower levels of taurine in the blood, and that is correlated with more inflammation. But we need trials.

    Improving mental health

    I tell my patients to spend more time outdoors. I have started spending more time in nature. I take that seriously. 

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