July 2025
DOCTOR HAS A FORMULA FOR AGING BETTER
Dr. Eric Topol’s longevity work revealed simple and practical steps to stay healthy. Here are the steps he follows.
Dr. Eric Topol wanted to know if genes were the reason some people live to very old ages without major health problems. Topol, a prominent cardiologist, decided to test the idea. He and his colleagues enrolled people 85 years old and above, and healthy, in a research project. The researchers sequenced and scrutinized participants’ DNA and the result led Topol to a different conclusion. It turned out there wasn’t much in the genes of these “super-agers” that set them apart. But as a group, they were different from many Americans of similar ages. They were thinner. They exercised more. They were better-educated. Even at advanced ages, they continued to volunteer, dance, see friends and pursue activities that gave them purpose and enjoyment. In the coming years, more people can become super-agers. Cancer, heart trouble and neurodegeneration can take years to develop, leaving time to slow, delay or even prevent them.
A longtime champion of the idea that mobile devices and other digital tech can help people track and improve their health, Topol is a self-described “techno optimist”. He has done tests on himself that measure the biological age of different organs, had his genes sequenced and participated in a research study that assesses people’s immune systems to try to predict their risks for different diseases. In the future, these strategies, along with improvements in artificial intelligence, may allow for dramatic differences in the way people age. For now, there are some simple and practical things people can do to improve longevity. Topol, who is 70, says, “I’m taking my own advice.” Here are his recommendations:
Exercise is paramount. While for many years we’ve focused on aerobic exercise, or ‘cardio’, all studies are showing that resistance or strength training is much more important as we age. Make strength training a major component of your exercise regimen, whether you use free weights, machines, bands or your own body weight. If you’ve not done strength training before, hire a certified athletic trainer to assist you with a plan.
Sleep. Start tracking and learning what helps you get more deep sleep, the stage that involves slow brain waves, slowed heart rate and non-rapid eye movement sleep. Many people remain sleep-deficient for decades. The importance of sleep, especially deep sleep, is to clear waste products from the brain. People should aspire to get a maximum amount of deep sleep. Many think they need eight hours of sleep. Studies show that seven hours is optimal. It’s important to have a set and early bedtime. It is possible to substantially increase the average deep sleep by having data and learning how what you eat/drink and when you exercise affect it. Examples of data tracking devices are the Oura ring, the Apple watch, Garmin, Whoop, FitBit, Vital.
Diet. Become religious about reading labels and getting rid of ultra-processed foods. Many grocery items (please note I didn’t call them foods) people used to eat they now won’t touch because of reading food labels and shifting priorities where our food is concerned. Ultra-processed foods should be reduced to the lowest amount possible. Some examples are things like whipped cream cheese or some brands of ice cream. They are chock full of ultra-processed ingredients. Focus on lean protein and vegetables as you plan your meals and snacks.
Protein: While it’s true that protein needs increase as we age, they should NOT be increased to the very high levels that are currently advocated by some individuals. It is possible to support an increase in muscle mass by making sure your protein intake is adequate for your age, health status and exercise routine. The recommended dietary intake for protein is 0.8-1.2 grams per kilogram of body weight for almost all adults. (To obtain your weight in kilograms, divide your body weight in pounds by 2.2.) There are data that support the higher amount (1.0-1.2) for people aged 60-plus. If you overdo it with protein, that might not be a good idea. Evidence-based research shows that consuming too much protein can increase the risk for kidney damage and atherosclerosis (heart disease). In addition, if you overeat protein, you displace the other two macronutrients (fat and carbohydrate) and we ALL need all three macronutrients in adequate amounts to be healthy and well. There are no exceptions.
Testing to consider: Genome sequencing and tests that measure the age of different organs are available, as are polygenic risk-score testing (tests that analyze DNA to tell us about someone’s risk for common diseases, different types of cancer, heart disease, cognitive impairment, and neurodegenerative diseases. There are companies that offer these tests on their websites and they are also available on Amazon. The results can be discussed with your doctor. If you know your risk, it’s much more likely that you will do something. The potential benefit of having these results outweighs remote concerns about privacy.
Antiaging compounds: There are no supplements that have been proven to be antiaging. Taurine is a possible candidate. As we age, there are lower levels of taurine in the blood and this is correlated with more inflammation. But more trials are needed. With regard to the drugs that are being promoted there are not enough data to promote any single one of them.
Improving mental health: Spend more time outdoors. Spend more time with family and close friends. Spend less time online. Take this seriously. It matters.
**Read Dr. Topol’s book Super Agers.
Amy Dockser Marcus