A decade ago, the idea of actively slowing the aging process and extending healthy years of life was met with skepticism. However, advances in research have begun to shed light on how lifestyle choices can influence some of the cellular mechanisms linked to aging, not necessarily to extend lifespan alone but to improve “healthspan” — the period of life spent in good health.
After earning a PhD in molecular physiology and engaging in drug development focused on diseases associated with aging, a researcher now advocates for simple, evidence-based habits to promote healthy aging. While the broader public conversation about longevity has expanded rapidly, sometimes fueled by unproven claims on social media, this expert emphasizes fundamentals supported by scientific data.
Key among these is following a Mediterranean-style diet. This approach emphasizes a variety of plant-based foods like vegetables, beans, lentils, whole grains, oily fish, nuts, and seeds. Such a diet has been linked to lower risks of chronic conditions such as cardiovascular disease and cognitive decline. Including diverse plant foods — reportedly up to 30 different types per week, from herbs and spices to fruits and vegetables — can support gut health and regulate inflammation, a key factor in aging. The researcher does not recommend complete elimination of meat, noting that incorporating plant foods alongside meat remains beneficial.
Sleep is another critical factor, with most adults advised to get seven to nine hours per night. Exposure to natural morning light within the first hour of waking helps regulate circadian rhythms, which affect hormonal balance and appetite. Getting sufficient quality sleep allows for essential bodily repair and cognitive processes such as memory consolidation.
Maintaining muscle mass through strength training and daily movement is also essential, particularly to preserve independence in older age and reduce the risk of falls. Muscle influences metabolic health, including blood sugar regulation, and physical activity has been associated with slower biological aging. One study measuring telomere length suggested that higher levels of physical activity may translate into a biological age advantage of nearly a decade compared to sedentary individuals. Even brief daily walks can contribute to this effect.
The use of regular sauna sessions is noted as a potentially beneficial, though less established, habit. A long-term Finnish study observed that men who used saunas four to seven times weekly had significantly lower mortality rates than those who used them once a week. While the observational nature of the study precludes definitive causal claims, sauna exposure induces physiological heat stress responses that may support cardiovascular and overall health.
Regarding supplements, the expert advises caution against excessive use, particularly products promoted by influencers without solid scientific backing. They personally take omega-3, folate, and vitamin D when necessary, acknowledging common deficiencies, but warns that supplements like NAD+—while promising in theory for cellular energy and DNA repair—lack convincing evidence for slowing aging in humans. Intravenous treatments and injections marketed for longevity are also discouraged due to limited data and high costs.
In summary, the researcher emphasizes practical, evidence-based lifestyle choices—balanced diet, adequate sleep, consistent exercise, and moderated sauna use—over costly or unproven longevity trends as the most reliable means to promote healthy aging.