I Study Longevity & These Are My Underrated Tips To Slow Down Aging

Optimizing longevity is not just for the scientific elite. As we discussed in our 2022 Wellness Trends, trailblazing scientists, experts, and innovators are working to make longevity research and resources available to everyone. Longevity expert and Harvard geneticist David Sinclair, Ph.D., is one of those individuals: "With aging, [it's like] we already know how to fly—now, we're going to see how quickly and how cheaply we can do it," he says on this episode of the mindbodygreen podcast. Meaning, we've identified the specific molecules and lifestyle interventions that can help slow down or optimize the aging process; and according to Sinclair, now we're in a pretty good place to help make those interventions more accessible to the public. 

The "longevity therapeutics" are still underway, but Sinclair does offer more than a few lifestyle changes to help increase lifespan (he has also developed a test that measures biological age and provides recommendations, which you can sign up for here, if you're curious). Below, find his three underrated longevity tips anyone can commit to at any time: 

"You can over-stress the body," notes Sinclair. "And so my recommendation is to exercise every other day, and let your body rest." That's the recipe for longevity success, he says: "Going full bore the whole time is not going to be optimal. You do need those rest periods." 

Of course, not many of us have regular access to an icy body of water and/or a sauna, so Sinclair advises a shower time hack at least once a week: Just turn the nozzle as cold as you can and stand under the spray for a few minutes. After those few minutes are up, turn the faucet up to high heat and let the shower steam up (an impromptu steam sauna!). Just be careful not to actually stand under the scalding water, lest you burn your skin. 

Your mental and physical health are deeply connected—we don't have to tell you how your stress levels affect everything from sleep to immunity to, yes, healthy aging. "Your mental state is important," says Sinclair, and he advises to do what you can to keep your stress levels down. "If you can, meditate," he adds. He also suggests speaking with a mental health professional, if it's available to you: In fact, one study found that when 46 participants engaged in nine weeks of cognitive-behavioral therapy (CBT) treatment, they had reduced stress levels and increased telomerase activity8 (an enzyme that slows the shortening of telomeres, which effectively promotes longevity) in blood samples.

Enjoy this episode, sponsored by sonos! And don't forget to subscribe to our podcast on iTunes, Google Podcasts, Spotify, or Amazon Music!