The quest for longevity has become a multi-billion-dollar industry, with a plethora of products and services promising to slow down the ageing process. But what does the science say? At the Longevity Summit in Dublin, I sought answers from some of the world's leading ageing scientists. Their message was clear: the key to a long life is not in the latest fad or the most expensive supplement, but in simple, evidence-based practices. So, what are these practices, and why do they matter? Let's dive in.
The Power of Lifestyle
When it comes to ageing, lifestyle factors are king. Dr. Matt Kaeberlein, who has spent nearly 30 years studying ageing, emphasizes the importance of a high-quality diet, regular exercise, good sleep, social connections, and stress management. These are the pillars of a healthy life, and they are backed by a wealth of scientific evidence. For instance, a meta-analysis of 148 studies with over 300,000 participants found that those with stronger social ties were 50% more likely to be alive at follow-up, an effect comparable to giving up smoking.
One aspect of lifestyle that is often overlooked is muscle mass. Kaeberlein notes that muscle is under-appreciated, and maintaining muscle mass as we age is crucial. Similarly, Eric Verdin, who runs the Buck Institute for Research on Aging, advocates for simple, accessible practices like walking 15 minutes every morning and night, which can have a massive impact on health.
The Importance of Measurement
While lifestyle factors are essential, they are not the only consideration. The researchers at the summit emphasized the importance of measurement. Dr. Rozalyn Anderson, an Irish professor at the University of Wisconsin-Madison, advises that the key indicator of ageing is when jeans start getting tight, and it's time to take action. However, she also notes that the current approach to measurement is often unsophisticated, with people taking two pills in the morning and two in the afternoon, rather than weighing each animal down to 0.1 of a gram to determine the appropriate dose.
The Scams to Avoid
While the researchers were measured in their advice, they were also quick to point out what doesn't work. IV drips, peptides, and hyperbaric oxygen are all being peddled as miracle cures, but there is no compelling evidence to support their effectiveness. In fact, Verdin is so skeptical of IV infusions that he calls them 'medical scams in a white coat', citing the risk of microplastic injection. Similarly, Kaeberlein warns against unregulated peptides imported from China and Russia, which may be contaminated with enterotoxins or other drugs.
The Future of Longevity
Despite the lack of miracle cures, the future of longevity research looks promising. Kaeberlein's work on rapamycin, a drug that has shown robust and reproducible ageing-slowing effects in the lab, is a promising development. Additionally, the ability to measure ageing in humans while they are alive is an exciting new frontier, with the first multi-tissue epigenetic clock providing a non-invasive way to estimate biological age.
The Takeaway
So, what's the secret to a long life? It's simple: sleep, move, lift something, eat well most of the time, see your friends, and get tested before you buy anything. These practices are evidence-based, accessible, and largely free. The powder salesmen may tell you it's more complicated, but the people who study ageing for a living say it's simpler - and mostly free. As Dr. Anderson puts it, 'mortality is still at 100%', but 'how we age is not inevitable'. It's up to us to take control and make the most of our lives.
