Calorie restriction (CR), a key focus in geroscience, involves reducing calorie intake without malnutrition, showing promise in extending lifespan and healthspan. This approach triggers a range of biological mechanisms known for their longevity-promoting effects, such as autophagy, reduced insulin-like growth factor 1 (IGF-1) signaling, and enhanced mitochondrial efficiency. These processes contribute to decreased oxidative stress and improved metabolic health, which are key in delaying the onset of age-related diseases.The landmark CALERIE trial at Columbia University demonstrated in humans that CR lowers metabolic resting rate and oxidative damage, reinforcing its potential in promoting healthspan and lifespan.

Intermittent fasting (IF), a dietary regimen cycling between fasting and eating periods, is gaining serious attention in longevity research. IF is believed to promote healthspan and lifespan by activating similar biological pathways as calorie restriction, like autophagy, enhanced stress resistance, and reduced inflammation. These processes contribute to improved metabolic health and reduced risk of age-related diseases. Studies have shown that IF can positively affect biomarkers associated with aging, such as blood glucose levels and insulin sensitivity. While research is ongoing, early findings suggest that IF's impact on cellular and molecular mechanisms could mirror the longevity benefits seen in calorie restriction, offering a feasible alternative for those seeking healthspan extension without continuous calorie reduction.

Maintaining healthy blood sugar levels is pivotal for longevity, given the unprecedented level of sugar and carbohydrates in modern diets. Healthy blood sugar combats insulin resistance, chronic inflammation, and supports hormonal health, crucial for systemic well-being. It also maintains mitochondrial function and minimizes harmful by products that damage cells and causes wrinkles. Importantly, stable glucose levels influence transcriptional pathways and activate longevity genes, such as hTERT and FOXO proteins, which protect DNA integrity and enhance metabolic flexibility.

Muscle has been described as the "organ of longevity," highlighting its crucial role in promoting a healthier, longer life. People in Blue Zones, regions known for their high rates of centenarians, exemplify this principle; they remain physically active into late life, embodying the adage, "You don't stop moving because you get old; you get old because you stop moving." Maintaining a balance of lean muscle mass through regular physical activity is strongly associated with increased survival in older adults. Conversely, extremes in fat mass, particularly in men, can elevate mortality risks. Exercise, essential in managing body composition, not only boosts muscle mass but also reduces the risks of bone weakening, falls, and fractures. Hence, the synergy of sustained muscle activity and healthy body composition is pivotal for longevity, reducing risks linked to chronic diseases and enhancing overall life expectancy​​​​.

Sleep is nature’s longevity miracle: some of the most important biological rejuvenation mechanisms – like cellular repair, muscle growth, protein synthesis - happen during sleep. Sleep is the common denominator of brain health, hormone health, mental health, heart health, metabolic health, and immune health. In fact, it’s been found that the health risks associated with poor sleep are comparable to smoking. But not all sleep is created equal, and while it may be tempting to focus on sleep length, it’s sleep quality that can make the biggest difference. Sadly, as you age, your circadian rhythm dysregulates, life gets in the way, and your body has an increasingly difficult time getting quality sleep and its myriad of benefits.

Skin is your largest organ - it's literally holding you together. But keeping skin young and healthy is not just for show - it's a real health concern. Skin plays a critical role in protection, sensation, and temperature regulation, and is the body’s largest buildup of senescent cells. These ‘zombie cells’ leave the skin, cause damage, and accelerates aging throughout the rest of the body. Sadly, most skincare is cosmetic, failing to address the deeper mechanisms of skin aging. Longevity Science heralds a new era for this organ, as it maps out the unique process of dermal aging and its complex relationship with the body's health.