A is for Anti-Aging

Simple, Practical, Science-Based Tips for a Long Healthy Life

Post written by Dr. Bob Murray

One of the most searched terms is “anti-aging.” While we are not fans of the term, we know people are looking for the Fountain of Youth. Even though aging is universal (everyone does it), intrinsic (even in a protective, toxin-free environment with the perfect balance of nutrients, aging occurs), yet it doesn’t stop people from trying to stay young. So, today’s post is A is for Anti-Aging.

You might have heard or read about Bryan Johnson, a 46-year-old tech billionaire who has reportedly spent millions of dollars attempting to slow his aging.  Bryan’s efforts—and his willingness to publicize them—have spawned descriptors such as “professional rejuvenation athlete,” “blueprint for longevity,” “anti-aging quest,” and “body bio-hacking.”

What prompted Bryan’s bio-hacking quest?  Life.  Bryan had work stress, marriage stress, raising-3-kids stress, weight-gain stress, poor-sleep stress, bad-diet stress, and no-time-to-exercise stress.  Sound familiar?  Each evening, Bryan would look for solace in dessert, brownies preferably, as a way to temporarily ease the psychological and emotional burden of being a busy husband, father, and entrepreneur.  In 2021, Bryan decided to make some changes and his Blueprint Protocol was hatched.

Bryan consumes about 2,250 calories a day (eating all his food between 6 and 11 AM), exercises at least 45-60 minutes every day of the week, swallows 111 pills each day, meditates for an hour a day, goes to bed at 8:30 every night in a controlled and monitored environment, undergoes monthly medical procedures of blood tests, MRIs, and ultrasounds to track his progress, and records a variety of daily measurements including body weight, heart rate, and blood sugar levels. And,

After two years of this regimen, Bryan reports that he has slowed his aging by 31 years, his aerobic capacity is that of an 18-year-old, and his bone density, inflammation level, and bench press are all those of men no older than 30.  According to various reports, he spends about $2 million per year on this regime. Bryan wants us to know he will be happy to have us share in his bio-hacking secrets for just $56/day for food and supplements, plus $500 for a blender, food scale, and storage containers.  And $350 for blood tests every 3 to 6 months. 

What Does It Mean For You?

Keep it simple.  There are three unsurprising keys to Bryan’s protocol: 1) eat a healthful diet, 2) stay active every day (ideally with a mix of aerobic and strength exercise), and 3) get enough sleep each night.  Dr. Chris Rosenbloom, co-author of Food & Fitness After 50,is quick to point out a healthful diet consists of eating a wide variety of foods, with an emphasis on a plant-centered diet with lean protein, seafood, vegetables, beans, whole grains, nuts, and fruits.

Supplements are just that.  Supplements are meant to complement our normal diets if we think that our diets are lacking in some way.  Vitamin D, omega-3 fatty acids, and protein are good examples of supplements that might benefit some people, with ample scientific backing.  Eat a varied diet and there is no need for large doses or dozens of different supplements.

Reducing biological age is possible.  Our biological age can be younger or older than our chronological age depending on a bunch of factors, some out of our control.  Those factors in our control all fall within the 4 key points noted above.

Making simple lifestyle changes can effectively reduce our biological age—and that reduction is one definition of anti-aging.  We don’t need rigid diet or exercise plans, nor do we need countless pills or potions.  What we do need is a commitment to make changes that we can sustain for many years.  That advice and related recommendations are covered in detail in Food and Fitness After 50.  For many people, the term “anti-aging” has more to do with looking younger than feeling younger.  We will cover that topic in a future blog.

If you are still seeking the Fountain of Youth, Dr. Stephan van Vilet says, “The real fountain of youth was probably the physical activity it took Mediterranean explorer Ponce de Leon to reach the fountain – and the nutrient-rich foods he consumed on his way there.”     

Up next? G is Gut—The Aging Gut, that is. Learn how the gut changes with age and what it might mean for you.

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