Strategies for Longevity Interventions

This is Dr. Eric Topol. He's the leading scientist studying: • Aging • Longevity • Healthspan He's revealing the real habits of Super Agers (80+ year olds who are still sharp, strong, & thriving) Here are his 7 science-backed longevity principles that actually work: 1. Sleep is your superpower Deep sleep clears brain toxins and lowers Alzheimer's risk. The basics that work: • Consistent sleep-wake times • No late meals • Cut nighttime screens Sleep works better than most medications for brain health. 2. Track your biological age Chronological age is just a number. Modern science uses blood and DNA aging clocks to assess organ-level aging and inflammation. It's how you detect disease before symptoms show. What gets measured gets managed. 3. Eat like a centenarian Mediterranean-style eating patterns consistently produce the longest-lived populations: • Whole foods • Extra virgin olive oil • Leafy greens, fish, berries • Zero ultra-processed junk It's not restrictive. It's sustainable and anti-inflammatory. 4. Train for strength, not just cardio Muscle is the organ of longevity. Strength training 2-3x per week plus daily walking provides: • Higher insulin sensitivity • Better bone density • Reduced mortality risk Even 30 minutes weekly makes a measurable difference. 5. Don't underestimate relationships Social isolation raises mortality risk by 32%. Super Agers consistently have strong friendships, daily conversations, and live in vibrant communities. Your social life is literally a health strategy. 6. Chronic stress will age you faster Cortisol ages your brain and body at the cellular level. Effective stress management: • Daily meditation or breathwork • Prioritizing family time • Learning to say "no" to energy drains Managing stress = adding years to your life. 7. Don't blindly trust the system As someone who’s studied pharmacy, I agree with Topol's warnings against: • Unnecessary medical tests • Big Pharma overreach • Tech bro pseudoscience Focus on proven markers and real data that serves you, not scares you. Any questions? Drop them below. & Follow me for more content like this.

This is Dr. Peter Attia. A longevity expert who dedicated his life to figuring out how humans can increase their lifespan. He just sat down with Steven Bartlett and discussed his top secrets for living a long & healthy life. Here are the top 8: 1. Train for your "marginal decade" This is your last decade of life. Most people don't prepare for it. Attia's approach: Think like an athlete. What do you want to be able to do at 80? • Play with grandkids? • Climb stairs? • Travel? Then train specifically for those movements starting now. 2. VO2 max is the ultimate longevity predictor "We don't have a single metric that better predicts how long you'll live than VO2 max." Someone in the top 2% vs bottom 25% has a 400% difference in mortality risk. The higher your oxygen consumption capacity, the longer you live. 3. Muscle mass = longevity insurance After age 30, you lose muscle mass every year. Muscle isn't just for looks - it's where you dispose of glucose and maintain metabolic health. Attia's prescription: Resistance training 3x/week focusing on compound movements at 8-12 reps. 4. Power training prevents deadly falls After 65, a fall that breaks your hip has a 15-30% mortality rate within a year. The reason you don't fall when you trip? Power in your feet and legs. Attia emphasizes jumping exercises to maintain the type 2B muscle fibers that prevent falls. 5. Grip strength reveals everything "It's really hard to be strong anywhere in the upper body if your grip is weak." Attia tests patients with a dead hang from a bar for 2+ minutes. Strong grip = strong entire kinetic chain = better longevity outcomes. 6. Sleep is your hormone factory Poor sleep destroys testosterone production and creates insulin resistance. Sleep deprivation can worsen insulin sensitivity by 50% in just 10-14 days. Attia's standard: 7-9 hours of quality sleep is non-negotiable for longevity. 7. Train every day, but smartly Attia trains 7 days a week: • 3 days resistance training (90 minutes each) • 3 days zone 2 cardio (conversational pace) • 1 day VO2 max intervals (very hard) Consistency over intensity. Recovery built into the system. 8. Avoid single-source health advice "The truth is it's really complicated. It isn't one thing." Beware of anyone claiming one food, supplement, or hack is the answer. Real longevity comes from multiple factors working together over decades. Dr. Attia's ultimate message: You have far more control over your aging process than you realize. But you have to start building your "physiologic headroom" now. The earlier you start, the longer your glider stays in the air. What did you think of their conversation? Let me know in the comments. & if you enjoyed this thread… Follow me for more content like this.

Aging and disease accelerate when lysosomes fail, and slow down when we fix them. This is an underappreciated, shared mechanism contributing to everything from cellular senescence and #inflammaging to mitochondrial dysfunction and Parkinson's disease. Every cell generates waste—damaged proteins, oxidized lipids, and mitochondria that have exceeded their useful lifespan. Lysosomes recycle this cellular debris, while also coordinating key signaling events that tell cells which nutrients are available and which ones are scarce. But over time, this system breaks down. Lysosomes become swollen, sluggish, and leaky. They stop degrading waste efficiently. Damaged materials pile up—especially in senescent cells, where dysfunctional lysosomes accumulate in bulk. Instead of recycling cellular waste, they start to trigger inflammation and fuel the #aging process. It’s not just passive decline. Lysosomal failure actively drives aging hallmarks like the accumulation of misfolded proteins, mitochondrial dysfunction, senescence and the SASP, chronic inflammation, and deregulated nutrient sensing. Thankfully, lysosomal dysfunction is also highly druggable. In fact, many of the most promising longevity interventions already converge on the lysosome, often by enhancing what’s been called the "lysosomal processing and adaptation system," or LYPAS: • Rapamycin inhibits mTORC1 at the lysosomal surface, releasing the brake on autophagy and activating TFEB—the transcription factor that builds new lysosomes. • Metformin, once thought to target mitochondrial complex I, actually binds to PEN2, a lysosomal membrane protein, and activates AMPK (which is also anchored at the lysosome). • Acarbose and SGLT2 inhibitors mimic caloric restriction, indirectly reducing mTORC1 activity and restoring lysosomal flux. • Compounds like spermidine, trehalose, and lithium each enhance autophagy by stimulating lysosomal turnover or TFEB signaling. • Even 17α-estradiol, in male mice, downregulates growth signaling pathways that suppress lysosomal renewal. These compounds work in part by replacing old, dysfunctional lysosomes with new, functional ones. But many of the best compounds for boosting lysosomal health haven't even been tested for #longevity and #healthspan indications. As this connection gathers more attention, I suspect we'll see breakthroughs here—targeted therapies that preserve lysosomal function throughout the lifespan, preventing decline and disrupting the cascade of aging-related damage. A recent review from Tan & Finkel provides an excellent summary. Link in the comments.

𝐍𝐨 𝐨𝐧𝐞’𝐬 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐢𝐬: 𝐓𝐡𝐞 𝐦𝐨𝐬𝐭 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐥𝐨𝐧𝐠𝐞𝐯𝐢𝐭𝐲 𝐢𝐧𝐭𝐞𝐫𝐯𝐞𝐧𝐭𝐢𝐨𝐧 𝐬𝐭𝐚𝐫𝐭𝐬 𝐛𝐞𝐟𝐨𝐫𝐞 𝐚𝐠𝐞 5 — 𝐚𝐧𝐝 𝐞𝐯𝐞𝐫𝐲 𝐦𝐨𝐦’𝐬 𝐥𝐨𝐧𝐠𝐞𝐯𝐢𝐭𝐲 + 𝐦𝐞𝐧𝐭𝐚𝐥 𝐰𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠 𝐢𝐬 𝐭𝐢𝐞𝐝 𝐭𝐨 𝐡𝐨𝐰 𝐰𝐞𝐥𝐥 𝐡𝐞𝐫 𝐤𝐢𝐝𝐬 𝐚𝐫𝐞 𝐭𝐡𝐫𝐢𝐯𝐢𝐧𝐠. As a longevity doctor and a mom, I see so much energy (and money!) poured into biohacking adults — peptides, plasmapheresis, fancy wearables — but we’re missing the biggest opportunity: our kids. 👉 Kids don’t even know what longevity is — so it’s up to us: parents, physicians, communities — to build that foundation. And focusing on childhood longevity doesn’t just help kids — it could save billions. 💡 A 10% reduction in adverse childhood experiences (ACEs) could save the healthcare system over $56 billion annually. We’re spending fortunes trying to undo damage that started in childhood — prevention is the smarter investment. 💡 𝐇𝐨𝐰 𝐝𝐨 𝐰𝐞 𝐛𝐮𝐢𝐥𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐬𝐩𝐚𝐧 𝐢𝐧 𝐨𝐮𝐫 𝐤𝐢𝐝𝐬? ✅ It starts even before birth – A mother’s gut health during pregnancy helps shape the baby’s microbiome, setting the stage for metabolism, immune health, and even brain development. Poor early gut programming = higher lifelong risk of obesity, allergies, and chronic diseases. ✅ Support vitamin D levels – Up to 50% of U.S. children are deficient in vitamin D. Low levels are linked to weaker bones, higher autoimmune risk, and more respiratory infections. Sunlight, nutrition, or safe supplements can make a huge difference. ✅ Focus on fiber (and real nutrition) – Over 90% of kids don’t get enough fiber — and low fiber diets are tied to poor gut health, blood sugar dysregulation, and higher lifetime risk of chronic diseases. It’s not just about what kids eat — it’s what they don’t: skip goldfish, veggie straws, sugary drinks, and dye-filled candies. Breakfast shouldn’t be cereal + OJ — it should be protein + fiber to fuel their day. ✅ Encourage movement + limit sitting – We’ve normalized hours of sitting. Early movement builds stronger bones, healthier metabolism, and lifelong habits. Let’s get kids outside, playing sports, biking, or simply running around. ✅ Talk about health + lead by example – I tell my daughter why Mommy goes to the gym, why sleep matters for both of us, why food fuels us. When health is part of everyday conversations, we raise kids who get it. ✅ Let them be bored – Boredom fuels creativity. Not every moment needs a screen. 👉 If we want to change the future of longevity — and cut the massive costs of chronic disease — we need to start where health truly begins: childhood. 💬 The first 1,000 days can shape the next 30,000. Parents: What are YOU doing to build your kids’ healthspan? Longevity pros: How are you thinking about the next generation? Follow me Dr Poonam Desai for more longevity tips! #healthspan #longevity #healthy

#Longevity in 3 Steps (from Eric Topol, MD) Insights distilled from my recent YouTube interview with the world-renowned physician-scientist. 1️⃣ Move With Purpose – Every Day   • 30 min of aerobic activity 5×/week + resistance training 2 – 3×/week is the most powerful way to lower biological age.   • #Exercise consistently outperforms medication for depression and slashes heart-disease and dementia risk. 2️⃣ Eat Real Food, Not “Food-Like” Products   • Base meals on colorful fruits and vegetables, high-quality protein, and healthy fats.   • Cut ultra-processed foods (they make up 60–70 % of the U.S. diet and drive inflammation).   • No supplement, IV drip, or miracle pill beats a plate of whole foods. 3️⃣ Protect Your Deep #Sleep   • Aim for 7–9 hours with a focus on restorative slow-wave sleep that clears brain toxins and cements memory.   • Quick wins: consistent lights-out/awake times, cool-dark bedroom, “digital sunset” 60 min before bed. 💡 Why it matters: Dr. Topol’s data show these habits can extend health-span by 7–10 quality years, even if you start later in life. 🎥 Watch the full interview on YouTube 📄 See the attached PDF on my notes from this talk. Which habit are you doubling down on this week? Let’s build a community of Super Agers. Share your commitment below! 👇 #Longevity #HealthyAging #Healthspan #SuperAgers #PreventiveMedicine #ExerciseIsMedicine #Nutrition #SleepScience #LifestyleMedicine #AgingWell #EricTopol #DrGPT

Physical activity is the most effective intervention available for promoting brain health and longevity. Recent research demonstrates that regular exercise, even in modest amounts, is effective for enhancing brain volume, improving memory, and reducing the risk of neurodegenerative diseases. Beyond its cognitive benefits, moderate physical activity also contributes to extended lifespan and better overall health outcomes. Even regular walking has shown to have powerful impacts on brain structure and function: *️⃣Activity levels equivalent to 4,000 steps per day have been linked to measurable increases in gray matter and white matter volumes (PMID: 38073389) *️⃣A 2011 study showed that 40 minutes of walking, three times per week lead to a 2% increase in hippocampal volume over one year, effectively reversing 1–2 years of age-related atrophy and enhancing spatial memory performance (PMID: 21282661). *️⃣A more recent study suggests that activity levels equivalent to walking just under 3 hours daily for the least active populations could extend lifespan by 11 years on average (doi: 10.1136/bjsports-2024-108125). Even walking is an accessible, non-pharmacological intervention for promoting brain health, reducing disease risk, and enhancing longevity.

What would you do with an extra 10 years of #healthy, productive life? What would you pay to maintain a strong body and a sharp mind well into your 80s? Dr. Greger’s new How Not to Age book is a freaking encyclopedia – 600 pages long, with 8,360 scientific references on all things #antiaging science. And guess what, the answer is not a magic expensive pill. It’s our #diet. 🥗 Yes, after all that research, the answer is remarkably simple: 90-100% whole-food plant-based diet 🥦 Eat this: 🥦 Veggies (at least 5 servings per day, focus of leafy greens, cruciferous and variety of brightly colored veg) 🍓Fruit (at least 1 serving of berries and 3 servings of other fruit – an apple a day) 🫘 Beans (at least 3 servings) 🌰 Flax seeds 🥜 Nuts 🌿 Herbs and spices 🌾Whole Grains (at least 3 servings) 🍵 Drink mostly water and tea, and some coffee. 🐟 Occasional fish may be ok (wild caught salmon is best) 👟 Daily exercise (90 min of moderate or 40 min of vigorous intensity) Skip this: 🥩 Meat (especially red and processed meat) 🥛 Dairy (with possible exception to low fat, no sugar fermented dairy) 🍳 Eggs 💪 Excess protein (restrict total protein to 0.35g/1lb body weight) 🍟 Ultra-processed food 🍸 Alcohol, sugary beverages, sports beverages, fruit juice 🧂 Excess sodium 🍩 Excess sugar 🚬 Smoking Just doing that, will add 10 years of healthy, strong, vibrant lifespan. That’s the 80/20 summary. The book provides many other very specific nutrient recommendations, geeks on out supplements (vast majority are useless and some may be harmful) and other tweaks to push the needle further, but they are too many to summarize in the post. I guess you’ll have to read the book and find out for yourself if you want to go to 100%. #longevity #health

𝗧𝗵𝗲 #1 𝗺𝗶𝘀𝘀𝗶𝗻𝗴 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝗹𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆 𝘀𝘁𝗮𝗰𝗸 𝗶𝘀 𝘀𝗼 𝘀𝗶𝗺𝗽𝗹𝗲 𝘆𝗲𝘁 𝘀𝗼 𝗺𝗶𝘀𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗼𝗼𝗱 And it's not NAD+, mTOR, or senescent cells. It's 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗳𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆: your body's ability to seamlessly switch between fuel sources. While everyone chases the latest peptide or supplement, research shows the real longevity bottleneck happens at the cellular energy level. Here's what's actually happening when metabolic flexibility - 𝘁𝗵𝗲 𝗺𝗮𝘀𝘁𝗲𝗿 𝘀𝘄𝗶𝘁𝗰𝗵 - fails: 1️⃣ 𝗠𝗶𝘁𝗼𝗰𝗵𝗼𝗻𝗱𝗿𝗶𝗮𝗹 𝗚𝗿𝗶𝗱𝗹𝗼𝗰𝗸: Electrons back up in the transport chain, increasing damaging ROS and accelerating mitochondrial DNA damage 2️⃣ 𝗣𝗮𝘁𝗵𝘄𝗮𝘆 𝗗𝗶𝘀𝗿𝘂𝗽𝘁𝗶𝗼𝗻: Critical longevity regulators (AMPK, sirtuins) become dysregulated when cells can't efficiently switch between glucose and fat metabolism 3️⃣ 𝗖𝗲𝗹𝗹 𝗘𝗻𝗲𝗿𝗴𝘆 𝗖𝗿𝗶𝘀𝗶𝘀: Respiratory Quotient (RQ) studies show inflexible individuals can't properly adjust fuel utilization, trapping cells in energy-inefficient states 4️⃣ 𝗚𝗲𝗻𝗲𝘁𝗶𝗰 𝗔𝗴𝗶𝗻𝗴 𝗔𝗰𝗰𝗲𝗹𝗲𝗿𝗮𝘁𝗶𝗼𝗻: Research in Circulation journal confirmed insulin resistance directly correlates with faster telomere attrition The most successful metabolic flexibility interventions target specific bottlenecks: • Exercise → upregulates PGC-1α, increases mitochondrial density • Strategic fasting → activates the glucose-to-ketone switch point essential for cellular cleanup • Temperature exposure → enhances metabolic adaptability via AMPK activation • Timed nutrients → reset circadian metabolism regulators that govern daily fat/carb utilization If you're a clinician or brand leader - make sure you're using these evidence-based frameworks to give your audiences a clear path to identify and fix metabolic inflexibility. What specific aspect of metabolic flexibility are you most interested in learning about? #LongevityScience #MetabolicHealth #AgingWell

Earlier this year, I read "Outlive" by Dr. Peter Attia and it transformed my perspective on what it takes to extend your lifespan and health span. Here are the top lessons I learned... Tip 1: Focus on preventive medicine. Don't wait until you're sick to take action. Regular check-ups and early interventions are key. Tip 2: Heart health is crucial. Consider a diet rich in monounsaturated fats like olive oil, avocados, and macadamia nuts. Tip 3: Exercise is the ultimate longevity drug. Incorporate a mix of Zone 2 cardio, high-intensity intervals, and strength training. Tip 4: Don't underestimate the power of Zone 2 cardio. It's great for metabolic health and can be as simple as a brisk walk. Tip 5: Work on improving your VO2 max. It's a key indicator of cardiovascular fitness and longevity. I do this with all-out sprints once a week. Tip 6: Prioritize sleep. Aim for 6-9 hours in a dark, cool room. Avoid alcohol and screens before bedtime. Tip 7: Consider omega-3 supplements, especially if you don't eat fatty fish regularly. They're great for heart and brain health. Tip 8: Don't neglect oral health. Regular flossing may help prevent not just gum disease, but potentially heart disease and neurodegeneration too. Tip 9: Try using a sauna regularly. Finnish studies suggest it could improve heart and brain health. Tip 10: Keep your blood glucose levels low. Limit sugar, and consider using a continuous glucose monitor if available. Tip 11: Work on your stability. It's crucial for preventing falls and maintaining independence as you age. Tip 12: Stay mentally active. Engage in activities that challenge your brain to help prevent cognitive decline.

The problem with most longevity startups? They overpromise and under-deliver. The longevity hype cycle is very real. And we’re right in the thick of it, tons of excitement, headlines, billion-dollar valuations… And you know what? Hype isn’t the problem. It’s a necessary step. Here’s why: → Hype brings attention. → Attention brings investment. → Investment builds infrastructure. The real issue? Too many companies sold a future they couldn’t deliver. → They promised transformation. → They delivered another dashboard. Bryan Johnson (love him or hate him) showed us what’s possible when you throw optimization at everything. But most people don’t need the next "longevity hack". They need a full-system redesign. But the question is, what actually needs to be built to move the needle? And imo it’s bigger than apps and supplements (although I do love many apps and supplements out there). But what we really need is the following: 🧬 Foundational Research – Long-term human studies on interventions like peptides, rapamycin, and cellular reprogramming. – Real-world patient outcomes, not just biomarker optimization. 🧠 Behavior Infrastructure – Systems that help people stick to the basics: movement, sleep, metabolic health. – Coaching, micro-nudges, and feedback loops that make action frictionless. 🏥 New Care Models – Longevity-focused clinics that integrate proactive, ongoing care — not just testing and goodbye. – Hybrid models that blend digital diagnostics + real human care. ⚡ Decentralized Access – Lower-cost diagnostics at scale. – Consumer health platforms that don’t require a $10,000/year membership. 🌍 Environmental Health Solutions – Longevity isn’t just personal. It’s systemic: food quality, environmental toxins, chronic stress. – New business models that tackle root causes, not just symptoms. 🧑🤝🧑 Community and Accountability – Peer-led health communities, not just top-down coaching. – Social infrastructure that normalizes better health habits — without perfectionism. Because the next wave of longevity companies won’t just track your health. They’ll help you own it, sustainably, accessibly, and together. ♻️ Repost this if you believe the future of health needs more than hype. And follow me at Delphine Le Grand for more on longevity, innovation, and what’s coming next.