From the Guidelines
The most effective approach to anti-aging is a multi-faceted strategy that combines lifestyle modifications with targeted interventions, prioritizing the reduction of morbidity and mortality, as evidenced by the most recent and highest quality study 1.
Key Lifestyle Modifications
- Regular physical activity, including 150 minutes of moderate exercise weekly and resistance training twice weekly
- A Mediterranean or plant-based diet rich in whole foods
- Adequate sleep, aiming for 7-8 hours nightly
- Stress management through mindfulness practices
- Social connection and community engagement
Targeted Interventions
- Metformin (500-1000mg daily) to improve insulin sensitivity and potentially activate longevity pathways
- Rapamycin (used intermittently at low doses of 1-5mg weekly) to enhance cellular cleanup processes
- NAD+ precursors like nicotinamide riboside (250-500mg daily)
- Senolytics such as the dasatinib (100mg) plus quercetin (1000mg) combination taken periodically to remove senescent cells
Additional Recommendations
- Regular health screenings to monitor and address age-related health issues early
- Maintaining optimal hormone levels
- Avoiding smoking, excessive alcohol, and ultraviolet exposure to reduce oxidative stress and cellular damage
These interventions, as supported by recent research 1, work by targeting the hallmarks of aging, including cellular senescence, mitochondrial dysfunction, genomic instability, and chronic inflammation, which collectively drive age-related diseases. By addressing the root causes of aging rather than merely treating symptoms of age-related conditions, this comprehensive approach can help reduce morbidity and mortality, improving overall quality of life.
From the Research
Effective Approaches to Anti-Aging
- Retardation of biological aging, suppression of age-related disease, and modulation of cross talk between these two processes are key components of effective anti-aging interventions 2
- A holistic approach to anti-aging, including lifestyle adjustments, medical treatments, and social programs, can promote healthy aging and extend lifespan 3
- Counseling patients on options for mitigating extrinsic factors related to aging, such as diet, hormones, exercise, sleep, stress, dental hygiene, smoking, pollution, and oxidative stress, can maximize anti-aging interventions 4
Interventions to Reduce Morbidity and Mortality
- A healthy diet, particularly one centered on plant-based foods, can play a beneficial role in healthy aging and reduce the risk of age-related diseases 5
- Combination therapeutic approaches, such as using metformin and rapamycin, can diminish metabolic defects caused by individual treatments and promote healthy aging 6
- Antioxidant supplementation and hormone therapies, such as estrogen and DHEA, may also be effective in warding off oxidative damage and promoting healthy aging, although their promises and uncertainties need to be further explored 2
Lifestyle Modifications
- A combination approach of multiple nonsurgical modalities, along with healthy lifestyle recommendations, can target multiple facets of aging concurrently and maximize aesthetic interventions 4
- Healthy lifestyle recommendations, including a nutritious diet, exercise, dental hygiene, hormonal balance, stress reduction, smoking and pollution avoidance, and healthy sleep patterns, can minimize intrinsic and extrinsic aging factors 4