In the quest to live a longer, healthier life, you may be mesmerized by the idea of one magical solution often presented as the ultimate key to longevity. From miracle supplements to revolutionary therapies, the promise of a "silver bullet" that can stop or reverse aging is a persistent and enticing narrative. However, at least for today, this is usually just marketing.

The reality of aging is much more intricate. All attempts to single out a single root cause of aging have been futile because aging is a process that involves a complex interplay of biological systems, genetic factors, and lifestyle influences, making it nearly impossible to comprehensively address them all with any single intervention.

This article examines why simplistic solutions for halting aging often fail and advocates for a multifaceted approach to longevity that combines various strategies, including nutrition, exercise, sleep, stress management, and evidence-based supplements.

The Quest for Longevity

A long and healthy life once seemed like a gift to mankind, until technological advances changed our view of biology and anatomy. Advances in science and medicine have significantly increased life expectancy from 30 years to 75, and in some countries, even longer. 

However, mankind does not want to stop there, because according to scientists' estimates, the natural limit of human lifespan might be as high as 150 years—twice as long as the average life expectancy today (1).

Science continues to seek to understand the mechanisms of aging and find ways to slow it down, keeping the body healthy as long as possible. The concept of a "portfolio approach" to aging has emerged as a holistic strategy to achieve this goal.

This approach involves a combination of various interventions and lifestyle changes that promote healthy aging. Key components include:

• A balanced diet;
• Regular physical activity;
• Mental well-being;
• Integration of advanced medical practices and technologies;
• Inclusion of various scientifically proven supplements that can trigger longevity mechanisms and protect against the hallmarks of aging.

The Misconceptions of "Anti-Aging" Cosmetics

For decades, the beauty industry has capitalized on people's desire to look younger by advertising a myriad of products and procedures that promise to erase wrinkles, tighten sagging skin, and rejuvenate the complexion. The term "anti-aging" has long been associated with cosmetic products and superficial treatments aimed at reducing the visible signs of aging. From anti-wrinkle creams to Botox injections, the focus is always on preserving youthfulness. 

However, this narrow perception does not take into account the deeper and more complex biological processes of aging that are responsible for altering our appearance.

While some cosmetics and skin care products may provide a temporary improvement in appearance, they do not address the root causes of aging at the cellular and molecular levels, which include genetics, epigenetics, biochemistry, and regenerative medicine. 

The scientific community's ways of targeting aging are changing, with studies focused on finding ways to improve cell and tissue repair, reduce oxidative stress, and enhance metabolism, thereby slowing and combating signs of aging.

Ultimately, surface-level creams are limited in their ability to penetrate deep into the skin, working primarily against external factors. They are completely ineffective if the factors are internal. Learn more about the limitations of topical creams in this article: “Do Anti-Aging Creams Work?”

The Multifaceted Causes of Aging

Aging is not a monolithic process due to a single cause; it is a complex, interrelated process. Numerous biological pathways and cellular processes are involved, each playing various roles in the aging process. 

These processes also vary in their impact on each individual. This variation is evident: some people develop many wrinkles in their twenties, while others do not show significant wrinkles until their fifties. Why is this the case? It all comes down to what's happening below the surface on a cellular level.

Research shows there are many defining biochemical processes that change with age that can lead to accelerated or decelerated aging. As of today, we are aware of 12 hallmarks of aging. These processes are highly interconnected and are better described as a network, as they affect aging jointly and feed off of one another. Disturbances in these biological processes lead not only to aging itself but also to various age-related diseases. 

One of the hallmarks of aging is telomere shortening (2). Telomeres are protective caps at the ends of chromosomes that prevent the molecular machinery from cutting out parts with important genetic information (from chromosomes) during cell division. Over time, telomeres shorten, leading to a halt in cell division and, eventually, cell death. Importantly, other hallmarks such as oxidative stress, inflammation, and DNA damage can accelerate telomere shortening. This can lead to the accumulation of senescent cells, which can no longer divide but are not properly cleared out, triggering inflammatory responses and causing other cells to age faster (3).

The connection between the hallmarks of aging is so significant that it is ineffective to focus on only one of them with one targeted treatment, as this fails to take into account their interconnectedness.

Why You Need a Portfolio Approach to Target Aging

Because of the complexity of the hallmarks of aging, tackling aging requires a similarly intricate and diversified strategy. This "portfolio approach" to aging combines multiple lifestyle choices and supplements in the right amounts to promote overall well-being and longevity. A holistic approach that supports healthy aging includes:

Lifestyle choices such as:

• A nutrient-rich, balanced longevity diet;
• Exercise, such as a combination of high-intensity exercise, resistance training, and "Zone 2" workouts;
• Stress management;
• Adequate, quality sleep;
• Skincare with proven ingredients. 

Longevity supplements featuring:

• Longevity pathway activators;
• Tissue and muscle regeneration;
• Circadian regulation;
• Antioxidants;
• Anti-inflammatory agents;
• Cellular health boosters.

The effectiveness of the “portfolio approach” lies in its balance and synergy. Just as a diversified investment portfolio minimizes risk and maximizes returns, a diversified aging strategy ensures that multiple pathways are addressed, reducing the risk of neglecting any single critical aspect of aging. 

Diet's Role in Slowing Aging

Diet plays a key role in influencing the aging process, acting as a powerful tool to promote longevity and overall health.

A diet rich in antioxidants, vitamins, minerals, and phytochemicals has been shown to help combat oxidative stress, inflammation, and other factors that contribute to cell damage and aging (4). 

Foods such as colorful fruits and vegetables, whole grains, lean proteins, and healthy fats contain essential nutrients that support cellular repair, strengthen immune function, and enhance overall vitality (5).

Moreover, eating patterns such as the Mediterranean diet, known for its abundance of plant foods and healthy fats like olive oil, have been linked to longevity and reduced risk of age-related diseases. This approach to nutrition emphasizes moderation, balance, and variety, reflecting a holistic strategy to slow the aging process and ensure optimal longevity (6).

Key Longevity Nutritional Hacks: Intermittent Fasting, Calorie Restriction, and Glucose Restriction

Some dietary strategies are emerging as powerful tools in the quest to slow down aging and promote longevity.

Intermittent Fasting:

Strategy: Alternates between periods of eating and fasting.

Effect: Induces cellular repair processes, enhances metabolism, and reduces inflammation. Promotes autophagy, thereby maintaining cellular health and resilience against aging (7).

Calorie Restriction:

Strategy: Restricting calorie intake without malnutrition.

Effect: Lowers oxidative stress, improves insulin sensitivity, and promoting autophagy slows down the accumulation of age-related damage to cells and tissues. Also enhances cellular repair and increases the efficiency of energy production (8). 

Glucose Restriction:

Strategy: Restricting an intake of carbohydrates on various levels.

Effect: Regulates blood insulin levels, glucose spikes, reduces inflammation and accumulation of advanced glycation end products (AGEs) (9). For example, the Mediterranean and Blue Zone diets can help minimize glucose spikes, AGEs accumulation, and stabilize blood sugar levels, reducing the risk of insulin resistance, metabolic syndrome and diabetes (6). You can read more in Longevity Benefits From Glucose Regulation.

Physical Activity's Role in Longevity

Regular physical activity is akin to compound interest for longevity—it accumulates benefits over time, enhancing health and vitality as we age. Integrating both resistance training and cardiovascular exercise into your routine is best for maintaining overall health, bone density, and muscle mass as you age. 

Types of exercises that can promote healthy aging include:

1. High-intensity interval training (HIIT), which involves short bursts of intense exercise followed by brief rest periods. This type of training has been shown to:

• Improve cardiovascular health: Increases heart and lung capacity, reducing the risk of heart disease.
• Boost metabolism: Burns calories even after the workout due to the "afterburn" effect (excess post-exercise oxygen consumption). 
• Increase mitochondrial function: Promotes better energy production in cells, which can slow down the aging process.
• Time-efficient: Delivers benefits in shorter sessions, making it ideal for busy lifestyles.

2. Resistance training, also known as strength training, which involves lifting weights or using resistance bands. Its longevity benefits include:

• Increased muscle mass: Helps counteract the natural muscle loss that occurs with aging (sarcopenia).
• Stronger bones: Improves bone density, reducing the risk of osteoporosis.
• Improved metabolism: Increases resting metabolic rate, aiding in long-term weight management.
• Better balance and mobility: Enhances coordination and flexibility, which can prevent falls in older age.

3. Zone 2 training, which is a low-intensity aerobic exercise performed at 60-70% of your maximum heart rate. It is characterized by:

• Improved fat metabolism: Teaches the body to use fat as a fuel source, promoting fat loss and metabolic efficiency.
• Enhanced endurance: Increases aerobic capacity and stamina, making daily activities easier.
• Better mitochondrial health: Improves the function and quantity of mitochondria, contributing to cellular longevity.
• Sustainable energy: This type of training can be maintained for longer durations, supporting overall cardiovascular health without overstressing the body.

Rest and Recovery: Sleep's Role in the Anti-Aging Portfolio

Sleep is not merely a period of inactivity; it is a dynamic state where the body and mind undergo significant restorative processes. During sleep, the body repairs tissues, synthesizes hormones, and consolidates memories, making it an essential component of health. 

As we age, changes in sleep patterns and quality can impact overall health and accelerate aging. Poor sleep is associated with various age-related conditions, including cognitive decline, cardiovascular disease, and metabolic disorders (10). This explains why 7-9 hours of sleep per night is needed by most adults for optimal health.

Read more about sleep's powerful effects in How Sleep Enhances Performance And Promotes Longevity.

What Are Longevity Supplements? 

Longevity supplements are a distinct category of dietary supplements designed to promote healthy aging and potentially extend lifespan. Unlike general multivitamins or wellness supplements, longevity supplements specifically target the biological mechanisms of aging at a deeper cellular level. Their purpose is to improve overall health and delay or alleviate the onset of age-related decline and diseases, ultimately promoting a longer and healthier life. Here's what sets them apart:

1. Strong Mechanistic Evidence

For a supplement to be classified as a longevity supplement, there must be strong mechanistic evidence showing that it can alleviate well-established hallmarks of aging. Each ingredient should have a clearly defined role in addressing these biological processes. 

This mechanistic backing distinguishes longevity supplements from typical wellness products, ensuring they directly affect the underlying causes of aging.

2. Lifespan Extension in Animal Models

Another critical factor is peer-reviewed, published data on model organisms (from nematoda to mice and rats) showing that each molecule can extend lifespan or enhance the period of healthy, disease-free living. 

Research in animal models provides valuable insights into how these compounds may impact human longevity by demonstrating their effects on the biological aging process. 

3. Human Clinical Trials

Perhaps most crucially, there must be multiple double-blind, randomized, placebo-controlled human clinical trials demonstrating that a specific dose of the supplement is both safe and well-tolerated. These trials provide the strongest level of evidence for a supplement's effectiveness and safety in humans.

Specific Longevity Supplements to Enhance Your Longevity Portfolio

Integrating carefully chosen longevity supplements into your daily regimen can enhance your overall wellness and longevity portfolio as well as slow down aging processes. Here, we highlight some of the most promising, science-backed longevity  molecules known for their powerful anti-aging benefits.

Spermidine

• What: A polyamine. 
• Effect: Promotes autophagy and regeneration. 
• Benefits: Supports cellular health, enhances longevity, promotes cognitive function, and improves cardiovascular health (11).
• Where: Longevity Foundation, Cellular Skin Renewal.

Pterostilbene

• What: A natural compound (stilbenoid) found in blueberries.
• Effect: Has antioxidant properties, protecting cells from oxidative stress and damage.
• Benefits: Enhances brain function, supports cardiovascular health, and improves metabolic function (12).
• Where: Longevity Foundation.

Olive Leaf Extract

• What: Polyphenols, particularly oleuropein.
• Effect: Has strong antioxidant and anti-inflammatory properties.
• Benefits: Reduces inflammation, stimulates autophagy, protects against oxidative stress, and supports cardiovascular and immune health (13).
• Where:  Longevity Foundation.

Niacinamide and Niacin

• What: A precursor of NAD+.
• Effect: Essential for cellular energy production and DNA repair. 
• Benefits: Enhances energy metabolism, supports DNA repair, improves cognitive function, and extends lifespan (14).
• Where: Longevity Foundation. Cellular Skin Renewal.

Astaxanthin

• What: A natural carotenoid pigment.
• Effect: Has strong antioxidant properties.
• Benefits: Combats oxidative damage at a cellular level, reduces DNA damage, acts as a guardian for mitochondria (15).
• Where: Longevity Foundation.

CA-Akg

• What: An intermediate of the Krebs cycle.
• Effect: An essential compound that regulates energy metabolism, DNA expression, amino acid formation, and inflammation response.
• Benefits: Reduces chronic inflammation, supports cellular health, helps remove senescent cells (16).
• Where: Longevity Foundation.

Fisetin

• What:  A flavonoid polyphenol.
• Effect: Has strong antioxidant and senolytic properties.
• Benefits: Neutralizes harmful free radicals and reduces oxidative stress, mimics caloric restriction, thereby inducing autophagy, targets and removes "zombie" cells (17).
• Where: Longevity Foundation.

Creatine

• What: A naturally-occurring substance that's found in meat and fish and produced in the human body.
• Effect: Helps create a steady supply of energy in muscles.
• Benefits: Enhances muscle mass and strength and assists in ATP regeneration (18).
• Where: Fasting Tonic.

Berberine

• What: A powerful plant-derived alkaloid.
• Effect: Reduces blood sugar levels, prevents the development of glucose spikes, and helps improve insulin sensitivity.
• Benefits: Promotes glucose metabolism, activates AMP-activated protein kinase (AMPK), enhances the function of Sirt1, and boosts autophagy (19).
• Where: Glucose Blocker.

Taurine

• What: A type of chemical called an amino sulfonic acid.
• Effect: Promotes healthy metabolism and plays a role in many bodily functions.
• Benefits: Supports body's natural melatonin production, decreases DNA damage, and regulates crucial antioxidant enzymes (20).
• Where: Advanced Sleep Repair.

Glycine

• What: A smallest amino acid.
• Effect: Plays a role in many bodily functions.
• Benefits: Stimulates autophagy, supports muscle maintenance and repair, acts in collagen production, and regulates the critical sleep-wake cycle (21).
• Where: Advanced Sleep Repair.

To maximize the benefits of these supplements, it’s essential to take them consistently and incorporate them thoughtfully into your daily regimen along with a healthy diet and exercise routine. Consult a healthcare professional before taking any supplements to ensure they're safe for you based on your medical history.

Anti-Aging Supplements That Lack Scientific Evidence

Many supplement companies capitalize on the promise of a "silver bullet" by marketing products centered around one miracle ingredient. They often highlight the potential benefits of compounds like NAD+ precursors, resveratrol, or specific vitamins, positioning them as the key to longevity. While these ingredients do have scientific merit and can contribute to health, they are only pieces of a much larger puzzle.

Take NAD+ (nicotinamide adenine dinucleotide, oxidized form) as an example. NAD+ is crucial for cellular energy production and DNA repair, and its levels decline with age (14). NAD+ precursors, like NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside), have gained popularity for their potential to boost NAD+ levels and combat aging. 

However, NAD+ is only one factor in the aging process. Relying solely on NAD+ supplements neglects other critical areas such as oxidative stress, epigenetic alterations, and telomere maintenance, among many others!

Jung’s Total Longevity System™

At Jung+, we're on a mission to unlock human longevity by translating the latest scientific advancements in aging research into products, technologies, and lifestyle strategies that can slow aging and extend a healthy lifespan.

Our holistic strategy combines advanced supplementation with lifestyle interventions to amplify efforts in slowing the aging process. Our supplements support your efforts in balanced nutrition, regular physical activity, stress management, and quality sleep, helping to enhance their efficacy.

Jung+ Longevity Foundation

• AM Formula: Helps to boost NAD+ levels, enhance mitochondrial function, and activate sirtuins for improved cellular health.
• PM Formula: Supports nighttime recovery by promoting cellular renewal and regulates the mTOR pathway, ensuring optimal repair and rejuvenation during sleep.

Glucose Blocker

• Helps regulate post-meal glucose levels and decelerate glycation, helping to prevent oxidative stress. 
• Also possesses anti-inflammatory properties. 
• Helps you get closer to a Blue Zone-type diet that is somewhat restrictive of glucose (from sugar and refined carbs).

Advanced Sleep Repair

• Helps correct sleep deficiencies.
• Helps to enhance DNA repair and metabolic balance.
• Assists in combating oxidative stress.
• Fosters healthy neurotransmitter levels and helps to naturally fine-tune serotonin and melatonin levels that are crucial for sleep-wake cycles.

Cellular Skin Renewal

• Targets the multifaceted drivers of skin aging, helping to bolster cells and capillaries, clear our senescent zombie cells, stimulate NAD+, collagen, and hyaluronic acid production.
• Also helps neutralize aging accelerators like AGEs that can accumulate when eating too many carbohydrates. 

Fasting Tonic

• Helps to support Intermittent fasting and calorie restriction protocols shown to extend a healthy lifespan.
• Helps replenish vital micronutrients and electrolytes lost during fasting, ensuring optimal hydration and combating fatigue.
• Can help safeguard against muscle deterioration associated with such protocols.

The Power of a Comprehensive Approach to Longevity

The pursuit of longevity and improved quality of life is a multifaceted challenge that requires more than one solution. While miracle supplements or revolutionary therapies attract attention, these isolated measures often fail to address the complex nature of aging. In contrast, a diversified, holistic approach—combining a balanced diet, regular exercise, quality sleep, stress management, and targeted supplementation—has real potential to significantly impact the aging process and improve overall health.

References:

1. Longitudinal analysis of blood markers reveals progressive loss of resilience and predicts human lifespan limit (2021). Nature Communication.
2. The Mitochondrial Basis of Aging and Age-Related Disorders (2017). Genes (Basel).
3. Mechanisms of Cellular Senescence: Cell Cycle Arrest and Senescence Associated Secretory Phenotype (2021). Frontiers in Cell and Developmental Biology.
4. Dietary Regulation of Oxidative Stress in Chronic Metabolic Diseases (2021). Food.
5. Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease (2020). Nutrients.
6. The Mediterranean diet and health: a comprehensive overview (2021). Journal of Internal Medicine.   
7. The effect of fasting or calorie restriction on autophagy induction: a review of the literature (2018). Ageing Research Reviews. 
8. Caloric restriction and cellular senescence (2018). Mechanisms of Ageing and Development.
9. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review (2021). Nutrients.
10. Sleep and biological aging: A short review (2021). Current Opinion in Endocrine and Metabolic Research.
11. Dietary spermidine improves cognitive function (2021). Cell Reports.
12. New Insights into Dietary Pterostilbene: Sources, Metabolism, and Health Promotion Effects (2022). Molecules.
13. The Protective Effects of Extra Virgin Olive Oil on Immune-mediated Inflammatory Responses (2018). Endocrine, Metabolic & Immune Disorders - Drug Targets.
14. NAD+ metabolism and the control of energy homeostasis - a balancing act between mitochondria and the nucleus (2015). Cell Metabolism.
15. Astaxanthin, cell membrane nutrient with diverse clinical benefits and anti-aging potential (2011). Alternative Medicine Review.
16. Alpha-Ketoglutarate dietary supplementation to improve health in humans (2022). Trends in Endocrinology & Metabolism. 
17. Fisetin is a senotherapeutic that extends health and lifespan (2018). EBioMedicine.
18. Creatine improves health and survival of mice (2008). Neurobiological Aging.
19. Berberine protects against high fat diet-induced dysfunction in muscle mitochondria by inducing SIRT1-dependent mitochondrial biogenesis (2012). Biochimica et Biophysica Acta.
20. Taurine deficiency as a driver of aging (2023). Science.
21. Glycine and aging: Evidence and mechanisms (2023). Ageing Research Reviews.