Guide to Anti Aging and Longevity 101: The Science (2024 Edition)

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.

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.”

Wanting it and knowing how to get it are two different things. We know how you can get it, now you need to want it!

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. 

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.

This guide is based on a comprehensive review of over 500 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 about many aspects of aging and age-reversal strategies. 

Table of Contents

• What is Aging?
• Biological Age vs Chronological Age
• Causes of Aging
• What is Cell Senescence?
• What is Epigenetics?
• Diet and Lifestyle for Anti Aging
1. Healthy Lifestyle
2. Mediterranean Diet
3. Exercise and Resistance Training
4. Stress Management
5. Caloric Restriction, Intermittent fasting (Time Restricted Eating) and Fasting
6. Avoiding Linoleic Acid (Omega-6 Fatty Acids) and Vegetable Oil
7. Avoiding Ultra-Processed Foods
8. Sleep
9. Social Support
• Best Scientifically Proven Anti Aging Supplements
• Stem Cell Therapy for Anti-Aging
• Hormone Replacement Therapy
• Peptide Therapy for Anti Aging
• Exosomes for Anti Aging
• What is mTOR (Mammalian Target of Rapamycin)?
• Conclusion and Key Takeaways

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)
 

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.

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 difference between the two can be surprising and definitely worthy of further exploration.

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?

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:

• 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.

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.

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: 

1. genomic instability, 
2. telomere attrition, 
3. epigenetic alterations, 
4. loss of proteostasis, 
5. deregulated nutrient-sensing, 
6. mitochondrial dysfunction, 
7. cellular senescence, 
8. stem cell exhaustion, 
9. altered intercellular communication, 
10. disabled macroautophagy, (new)
11. chronic inflammation, and (new)
12. dysbiosis. (new)

These hallmarks are grouped into three categories: primary, antagonistic, and integrative.

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:

1. Meta-analysis and Randomised controlled trials (RCTs)
2. Large clinical trials (phase 3)
3. Small clinical trials (phase 2) and Case studies
4. Mouse results and animal studies
5. In Vitro, cell culture, commentary, review, expert opinions and anecdotal evidence

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 supplements backed by compelling scientific research. 

Credit: ACS Chem. Neurosci. 2024

Connecting the dots between Antiaging nutrients and drugs and (A) hallmarks of aging, and (B) antiaging strategies. Credit: ACS Chem. Neurosci. 2024

What is Cell Senescence? 

Senescence is defined as biological aging and the gradual deterioration of functional characteristics in a living organism. There is a loss of the cell’s power to divide and grow. This may seem like a natural life cycle pattern, however, the problem is these cells are not alive, nor dead. They are providing no benefit to your body, in fact, they are creating destruction of healthy cells leading to inflammation, the precursor to all dysfunction and disease. For this reason, these cells are also referred to as “zombie cells’’.

Below are a few examples of the damage these “zombie cells” cause to your body: 

• Interfere with organ function (heart, brain, liver, kidney, skin…) 
• Create age related diseases (cardiovascular, kidney, diabetes…) 
• Shorten healthy lifespan (decrease function and create disease) 
• Accelerate degeneration (damage causes breakdown) 
• Damage organs (colon, blood vessels, nervous system…) 
• Triggers inflammation causing problems (high blood pressure, elevated cholesterol, elevated blood sugar….)

You have probably heard that inflammation is a precursor to all diseases. In a nutshell, all healthy aging and longevity strategies focus on countering chronic latent inflammation. Chronic inflammation and an impaired immune system accelerate cell death, which can be proven by measuring biomarkers such as telomeres, inflammatory markers, hormones, neurotransmitters, and many others. 

Senescent cells can be eliminated with a combination of diet, specialized nutraceuticals, peptides, medications and exosomes, since eliminating senescent cells is critical to any effective longevity strategy when the goal is to improve healthy lifespan, and quality of life.

The medications that are the key players in the clearing of senescent cells are called SENOLYTICS. Senolytics, also called geroprotectors, are substances that are used to halt or reverse cellular aging. Researchers identified a novel class of (senolytic) drugs that delay several age-related symptoms in mice. The results demonstrate the ability of compounds with potential to extend healthy life. (NATIONAL Health Institute, September 12, 2017)

Studies published as early as 2018 ” reveal that just a few senescent cells transplanted into young mice result in persistent physical decline, a characteristic of aging. There was an obvious acceleration of aging in these mice just by inoculating them with “old” senescent cells.

When these mice were given senolytic compounds to remove the senescent cells, there was an obvious alleviation of physical decline and an extended lifespan, which equated to living 36% longer. Imagine the opportunity to add 36% more productive years to your life! 

Let’s do the math. Say the average US lifespan is 76 years old; that means we could potentially add another 27 productive years? Now this is what we mean by elongating your “HEALTHSPAN”!

What is Epigenetics?

The term epi means above or in addition to and epigenetics describes the study of gene expression regulation that cannot be directly attributed to changes in the DNA sequence. Epigenetics (the study of epigenomes) describes the way our specific behaviors (e.g., lifestyle choices including how much alcohol we drink, or whether we use a water filter) and environmental factors (e.g., air pollution) can alter the way our genes work. Epigenetic changes can be extremely impactful, often passed on from generation to generation, yet they are reversible, and do not alter the DNA sequence (although they do change how our bodies READ a DNA sequence). A bit confusing?

Think of it this way: The way our epigenomes are affected by our external environment represents the interaction between our environment and the process of adaptation that all living systems use to adapt and thrive. Still confused, let us describe it to you in this way: Smokers have lower DNA methylation than non-smokers (in the AHRR gene, which mediates toxicity, and epigenetic adaptation). However, this epigenetically-altered DNA response is often reversed after a smoker kicks the habit.

The epigenetic marks, or modifications, that we each pick up in life, do not cause any adaptations to DNA itself. Though sometimes temporary, epigenetic marks can still be inherited from cell to cell, as cells divide and reproduce, and that is then passed down through generations, possibly to the detriment of our offspring, depending on what those epigenetic adaptations might be. Here is an example: a famed epigenetic study conducted in the Netherlands studied children born during “The Hunger Winter” of 1944-1945, where food was severely rationed. Parents suffered a vastly decreased caloric intake, which impacted their children, notably. Children became significantly more likely to develop cardiovascular disease, diabetes, and obesity, partly a result of the epigenetic adaptations made to the fetus’s intrauterine environment, because of these environmental stressors.

Did you know that six months of aerobic exercise, can positively alter whole-genome DNA methylation in skeletal muscle, and adipose (fat) tissue, directly influencing more effective lipogenesis (fat loss). A body of evidence also supports the idea that a clean diet can: Reverse abnormal gene activation or gene silencing, using bioactive dietary compounds (e.g., garlic, soy products, herbs, and cruciferous vegetables), with clear indicators that many nutritional compounds have epigenetic targets in cancer cells. Ultimately, epigenetics represents one of the most fascinating and exciting areas of modern medical research. 
 

Diet and Lifestyle for Anti Aging

Nutrition, exercise, proper sleep and stress reduction are also very important methods to extend lifespan. 

Healthy habits like exercising, getting good sleep, and drinking in moderation could pay off not just in quality of life, but in length of life too.

That's according to 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.

@dr.kevin.reese

Everything has a root cause…

♬ original sound - Dr. Kevin Reese, PhD, PAS, DS

1. Diet and Healthy Lifestyle studies

In this study (Sakaniva 2022), 45,021 people were studied from 1988 to 1990 and the subjects continued to be monitored until 2009. Each healthy lifestyle factor like diet, exercise, smoking, sleep, and BMI (body mass index) was given a point.

According to this pilot randomized controlled trial (Fitzgerald 2021):

This is the first randomized controlled study to suggest that specific diet and lifestyle interventions may reverse Horvath DNAmAge (2013) epigenetic aging in healthy adult males.

2. Diet

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.

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).

In a 2020 review of 8 original studies, the meta-analysis demonstrates that higher MedDiet adherence is associated with longer Telomere Length (TL). 

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.

@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, Vegetable Oil and Ultra-Processed Foods

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. 

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

“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.

5. 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.

6. 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).

7. 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.

8. 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 antiaging 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).

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.

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:

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

9. Social Support

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.

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.

10. 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).

Best Anti-Aging Supplements

There are a lot of options out there, and we know it can be overwhelming.

What are the best anti-aging supplements? Are they the Elixir of Youth?

Although many main-stream media channels may state that there is no scientific evidence to support the effectiveness of any specific supplements, it's definitely not true. There are countless anti-aging supplements that are supported by overwhelming scientific evidence out there. However, most of them are based on outdated science, not supported by well-conducted scientific studies or not scientifically proven, focus on aging process that are less relevant, contain doses that are too low, and are not verified in humans.

It's crucial to understand the limitations of conventional medicine when exploring the subject of anti-aging supplements. Most doctors may not have much to offer in the anti-aging space, as the focus of conventional medicine involves treating diseases reactively with drugs and surgery. However, recent scientific studies have proven the effectiveness of many anti-aging supplements, but it's essential to choose the ones that are scientifically proven, based on up-to-date science, and verified in humans.

To delve into the latest research on anti-aging supplements and gero-protectors, check out "Best Anti Aging Supplements" (2024 Edition).

Most officially recommended daily doses are too low

You should know that the official recommended dietary allowances of vitamins and minerals, as defined by government agencies, are often just the bare minimum you need to take in to not become sick. They do not tell you what are the best amounts for a long, optimal, healthy life.

Most of these official recommendations are also based on old studies in which volunteers were deprived of a specific vitamin or mineral. Scientists then waited a while until people became sick, and then determined the minimum dose you would need to prevent this.

So these recommended daily intakes are what you need to take on a daily basis in order not to become sick after a number of months (the duration of the study). They do not tell you the ideal amounts you need to stay healthy and slow down aging for decades to come.

Take for example vitamin B12. The recommended dietary allowance is around 2.4 mcg in many countries. But that’s in fact the “minimum” amount you need to not become sick after a few months or years, getting serious complications, like anemia, fatigue or cognitive problems. This doesn’t mean this is the optimal amount for a long, healthy life.

For example, we see in studies that you need at least 20 mcg of vitamin B12 to optimally protect the DNA against DNA strand breaks – more than 8 times greater than the recommendation!

Also, many people do not take up vitamin B12 well, especially as we get older. For example, atrophic gastritis affects at least 10 to 30 percent of people older than 60, leading to malabsorption of vitamin B12. So, they would need far more vitamin B12 than advised by governments.

In fact, The Linus Pauling Institute at Oregon State University recommends that all people older than 50 take at least 100 to 400 ug/day of supplemental vitamin B12 (R). That’s considerably more than the 2.4 mcg many governments advise.

It’s interesting to see that many foods rich in vitamin B12 (clams, mussels, crab, and fish like mackerel and salmon) are water-borne foods. Scientists speculate that people evolved for tens of thousands of years living close to shorelines and rivers and lakes and consumed high amounts of sea food and thus vitamin B12 (R), probably reaching daily intake levels far more than a meagre 2.4 mcg per day.

These are just a few examples demonstrating that yes, we need to take supplements for optimal aging. And this for the rest of our lives, and even more when we are older and suffer from age-related malabsorption issues and changes that hinder us to properly use these important vitamins and minerals.

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 May 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.

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. 

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.

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. 

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.

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.

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. 

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

Your body naturally produces less T as you age. According to an article in American Family Physician, the average male’s T production goes down by about 1 to 2 percent each year.

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

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.

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).

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. Their 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 

Peptide Therapy for Anti Aging

We promised you peptide therapy, and we always deliver. 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 - / ’peptīde/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

What is mTOR?

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).

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.

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. 

Related: Rapamycin: Benefits, Side Effects, and Research (2024)

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

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.

Supplements: A Supportive Role

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-Faceted 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.

A Holistic Approach

Remember, there's no one-size-fits-all solution to aging. A well-rounded approach that combines a healthy lifestyle with potential benefits from evidence-based supplements might be the best strategy.

Reliable Research:

Always prioritize credible sources for information. Look for research published in peer-reviewed journals, searchable through platforms like PubMed or Google Scholar.

This article is part of the Anti Aging series.

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