How can you slow or reverse ageing?

[WORLD] The quest to slow or reverse aging has evolved from science fiction to a rapidly advancing field combining cutting-edge research, lifestyle interventions, and emerging technologies. With global life expectancy rising and age-related diseases becoming a leading health burden, experts are exploring innovative strategies to extend healthspan—the period of life spent in good health. Here’s a deep dive into the latest longevity trends, backed by insights from leading researchers and clinicians.

Lifestyle Interventions: The Foundation of Longevity

Dietary Strategies

Caloric restriction (CR) and intermittent fasting (IF) remain cornerstones of longevity research. Studies in animals show CR can extend lifespan by up to 50% and delay age-related diseases like diabetes and neurodegeneration. In humans, the NIH-funded CALERIE trial demonstrated that a 25% reduction in calories over two years improved biomarkers for cardiovascular health, insulin sensitivity, and inflammation.

A plant-based diet rich in antioxidants, fiber, and polyphenols—similar to those seen in Blue Zones like Okinawa and Sardinia—is linked to slower biological aging. “Focus on plants for food, eat less often, and ensure a variety of nutrients,” advises David Sinclair, a genetics professor at Harvard.

Physical Exercise

Exercise is a proven anti-aging intervention, impacting all hallmarks of aging, including mitochondrial dysfunction and cellular senescence. Strength training and aerobic exercise improve muscle mass, cognitive function, and cardiovascular health. Ongoing trials are exploring exercise’s role in mitigating Alzheimer’s disease and frailty.

“The magic pill is already here—being physically active is the best gift you can give yourself,” says Luigi Ferrucci of the NIH. However, compounds like rapamycin and spermidine are gaining traction for their potential to mimic exercise’s benefits.

Emerging Science: Epigenetic Reprogramming and T-Cell Therapy

Reversing the Epigenetic Clock

David Sinclair’s lab at Harvard has pioneered epigenetic reprogramming, resetting cellular age by repairing DNA methylation patterns. In mice, this approach reversed gray hair, frailty, and organ dysfunction. “Aging is a reversible process—it’s about rebooting the software of our cells,” Sinclair explains. Human trials are underway to test gene therapies targeting epigenetic markers.

Immune System Rejuvenation

Cold Spring Harbor Laboratory researchers reprogrammed T cells to combat inflammatory cells that accumulate with age. In mice, this reduced chronic inflammation and improved immune function. “T cells could become a powerful tool to delay age-related decline,” the team noted.

Cutting-Edge Trends: AI and Personalized Aging Interventions

Artificial intelligence is revolutionizing longevity research. The DunedinPACE algorithm, developed by Daniel Belsky’s team, predicts biological age using DNA methylation patterns. AI tools now analyze biomarkers, genetic data, and lifestyle factors to tailor interventions—from dietary plans to drug regimens.

“AI can identify high-risk individuals and recommend preventive measures years before disease onset,” says Belsky. For example, someone aging rapidly might start cancer screenings earlier or adopt targeted therapies.

Extreme Biohacking: Lessons from Bryan Johnson’s Blueprint

Tech entrepreneur Bryan Johnson’s $2 million-a-year regimen—featured in Netflix’s Don’t Die—includes:

• Strict vegan diet with 90 daily supplements
• Daily exercise (1 hour, 6 days/week)
• LED light therapy and shockwave treatments
• Blood plasma transfusions from his son

Johnson claims to have reversed his biological age by over five years. While extreme, his approach highlights trends like biomarker tracking, hyper-personalized nutrition, and experimental therapies. “The message is every day counts—how you live your life matters even in your teens,” Sinclair remarks.

Practical Tips for Slowing Aging Today

Prioritize sleep: 7–9 hours nightly to support cellular repair.

Intermittent fasting: Try a 14:10 eating window to activate autophagy.

Strength training: Preserve muscle mass, which declines 3–8% per decade after 30.

Stress management: Chronic stress accelerates telomere shortening.

Routine screenings: Detect age-related changes early using blood tests or AI tools.

The Future of Longevity

While no single intervention guarantees immortality, combining lifestyle changes, pharmacological tools, and emerging science offers a realistic path to healthier aging. “We don’t need a magic pill—being proactive with known strategies can add 10 years to life expectancy,” says Ferrucci. As research into epigenetic reprogramming and AI-driven therapies advances, reversing aging may soon transition from labs to clinics, transforming how we approach longevity.

“Aging is a disease, and diseases are treatable,” asserts Sinclair. With global efforts accelerating, the dream of extending healthspan—not just lifespan—is closer than ever.