Want to feel 50 at 80? ‘Super Agers' researcher shares his do's and don'ts
Cardiologist Eric Topol is one of the leading medical researchers in the world. A founder of the Scripps Research Translational Institute in La Jolla, Calif., Dr. Topol is also the author of a New York Times bestselling new book, 'Super Agers: An Evidence Based Approach to Longevity.'
I recently sat down with Topol to discuss his book's insights into slowing down, or turning back, our aging clocks to become more like super agers — or who he calls the 'Wellderly' — people who live well into their 80s and 90s without any chronic illness or disease.
A comprehensive answer to that question requires reading his book, written for a lay audience curious about the latest (and upcoming) scientific breakthroughs in longevity medicine. But in our hour-long conversation, Topol discussed several do's and don'ts for anyone seeking to make 80 the new 50.
If there is one main thesis to Topol's book, it's that healthy aging is a function of a strong immune system, which can defend against diabetes, cancer, heart disease and other chronic conditions. 'I keep saying to myself that old thing about the economy: 'It's the immune system, stupid,' you know?' Topol told me. 'Because it really is.'
He suggests focusing on habits that support and build immune health:
I'll go deeper into some of these specific strategies, like sleep and nutrition, below. But the common denominator is supporting a robust immune function, Topol said.
'We should be having immune system testing as we get older,' he said, 'because it is the reason why aging can hurt us.'
Most employer-provided health insurance programs cover only the minimum annual tests to gauge basic heart health and disease risks, cholesterol level and hormone health. 'Standard medicine is missing out, leaving too many unsolved questions about a person's risk,' Topol said. 'Just do the tests based on a person's risk; the yield is much higher.'
He recommends a few lower-cost, specific tests to help personalize medical care and guide preventive strategies that can help flag potential disease risks that most insurance-covered tests do not:
In 'Super Agers,' Topol writes at length about the bidirectional communication between gut hormones and the brain, and calls it critical to healthy immune function. Gut hormones are chemical messengers made by special cells in the digestive tract that help control digestive functions. They communicate with the brain through the bloodstream and the vagus nerve, which runs through the throat and vocal cords and connects the gut and brain.
'I'm pretty well-convinced now that the gut hormone story is the most extraordinary thing I've ever seen in medical intervention,' he told me. 'Because the gut hormones talk to the immune system, and they talk to the brain, which is mission control for the immune system.'
'It isn't just the microbiome, it's the gut's hormone production,' he said. 'The way to a person's brain and to healthy aging, it likely will be through their gut.'
Here's how to nourish the two-way communication along the so-called gut-brain axis:
We all know that getting enough sleep is critical to health and specifically to healthy aging, and many doctors rightfully call Americans' chronic lack of proper sleep a public health crisis. But there's another side to the sleep story, Topol said, admitting his own surprise: According to plenty of clinical research, for people in their late 30s and older, getting more than seven to eight hours of sleep was associated with greater mortality risks, he said.
'The principal finding was that about seven hours is the optimal duration of sleep,' he writes in his book. 'Every one-hour-a-night increase in sleep duration above that seven- to eight-hour threshold is associated with 12% higher risk of total cardiovascular disease.'
To improve sleep function, Topol recommends maintaining a consistent bedtime and waking schedule, and avoiding eating or drinking alcohol for a few hours before sleep.
The convergence of AI with advances in biomedical data — such as genomics, microbiome analysis and digital health monitoring — create a transformative force that can radically improve disease prediction, prevention and personalized care, Topol told me.
For consumers, AI is a powerful tool, he said, that can still be grossly mistaken, sometimes. So with caution and vigilance for AI 'hallucinations' that provide flat-out wrong information, here's how you can use it to help you age with strength:
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 hours ago
- Yahoo
Confirmed: Breakfast Cereals Are Getting Sweeter And Less Nutritious
Millions of us dig into them every morning, but breakfast cereals are getting progressively worse for our health, according to a new study – having grown sweeter and less nutritious over the past decade or so. It's a worry for everyone, but particularly for kids: the majority of young people in the US choose cereal as their preferred breakfast option, over more labor-intensive alternatives such as pancakes, waffles, and French toast. Researchers from several institutions across the US looked at the ingredients of ready-to-eat (RTE) cereals launched in the United States between 2010 and 2023, and marketed towards children aged between 5 and 12 years old. That gave them more cereals than you might expect – a total of 1,200 – though rebrands and repackaging were included. The nutrient content of servings of these cereals were then analyzed through database information, and tracked over time. "Analysis of newly launched children's RTE cereals from 2010 to 2023 revealed concerning nutritional shifts: notable increases in fat, sodium, and sugar alongside decreases in protein and fiber," write the researchers in their published paper. Total fat per serving, for example, rose from 1.13 grams to 1.51 grams over the study period, a jump of 33.6 percent. Average sugar content, meanwhile, went up from 10.28 grams in 2010 to 11.40 grams in 2023, a 10.9 percent increase. Sodium is up too, from 156 milligrams to 206.1 milligrams on average (up 32.1 percent). While this has been happening, the healthier nutrients in cereals are trending down: both protein and fiber levels have dropped significantly in recent years. It seems cereals are becoming more like salty, sugary snacks than anything else. On average, a single serving of the cereals included in the analysis would provide more than 45 percent of the daily recommended sugar limit for children. "These trends suggest a potential prioritization of taste over nutritional quality in product development, contributing to childhood obesity and long-term cardiovascular health risks," write the researchers. It's worth bearing in mind that this study only looks at newly launched (or relaunched) cereals, and doesn't take into account what else kids might be eating throughout the rest of the day. Nevertheless, it's a worrying trend. We know that diet and nutrition is an important part of making sure kids grow up healthy and strong, and that includes breakfast. Childhood obesity in the US is now affecting one in five kids, and is on the rise. As the researchers explained to the New York Times, there's a disconnect between the health claims being made on the front of cereal packets and what's actually included in the box. That makes it harder for parents to choose the right option. Right now, cereal makers in the US don't have to follow any special regulations beyond the basic health and safety requirements for their products, though slapping a 'healthy' label on the packet does come with some guidelines attached. "Given their widespread consumption and potential impact on childhood nutrition, understanding trends in cereal composition is crucial for public health," write the researchers. The research has been published in JAMA Network Open. Rosemary Can Sharpen Your Mind, And Could Help Fight Alzheimer's The 'Japanese Walking' Fitness Trend Has Science-Backed Benefits The Cause of Alzheimer's Might Be Coming From Within Your Mouth
Boston Globe
a day ago
- Boston Globe
Here's what Rhode Island's movers and shakers are reading
Here's a rundown. David Cicilline Rhode Island Foundation president and CEO The book traces the slow, insidious, and ultimately deadly impact of the 'Big Lie' on the Jewish residents of a small German village ahead of World War II. It delivers a terrifying lesson about how ordinary people can become desensitized to the growing danger at their doorstep. Advertisement Martha L. Wofford Blue Cross & Blue Shield of Rhode Island president and CEO Get Rhode Map A weekday briefing from veteran Rhode Island reporters, focused on the things that matter most in the Ocean State. Enter Email Sign Up Dr. Topol's book provides evidence of how lifestyle, environmental exposure, and our genes and epigenetics impact our health. He shows how dysregulation of our immune response and inflammation is driving major diseases like cancer and autoimmune conditions. As we face an aging population in Rhode Island, and as a nation, Dr. Topol's book provides hope that there is a path to improving health as we age -- through diet, exercise, sleep, social connection, and reducing environmental toxins, combined with ongoing breakthroughs in diagnosing and treating age-related diseases. Laurie White Greater Providence Chamber of Commerce president Advertisement The degree to which Judge Caprio's life's purpose was shaped at a young age by the lessons imparted by his loving parents – particularly his dad, Tup, on the milk truck delivery route on Federal Hill. The book left me in tears. It mirrors my own sentiments about the influence of my mom and dad and the small business they started together in the 1950s (and still exists today.) Judge Caprio vividly takes the reader through the lessons of hard work and everyday acts of compassion that lift your soul. It is no coincidence that he has 25 million followers on social media. These are the lessons that resonate throughout the world. Rele Abiade Consultant My daughters were reading this graphic novel, and we were talking about how it had been banned in Texas. I skimmed through it because I was curious why anyone would be triggered by a book nine-year-olds loved. Of course it was one of the best books I have probably read! The main character is a gifted student who goes to a predominantly white private school and the book explores how he gracefully navigates through social dynamics. I wish I had books like this as a child because I related to Jordan (the main character) and despite some situations it really is a positive story. I think every adult should read it, especially during these interesting political times where diversity and inclusion is no longer seen as a necessity by some. Guess what? It is! Advertisement Cortney M. Nicolato United Way of Rhode Island president and CEO It talks about perseverance and the power that love can have on someone. In times like this, I want to spend my spare time being inspired and celebrating love and joy wherever possible. Kelli J. Armstrong Salve Regina University president Colin is a resident scholar here at Salve and leads our Nationhood Lab project. I find his ideas to be absolutely brilliant. In 'Union,' he describes how important it is for the US to have a common narrative, one that could hold its rival regional cultures together. Colin is an historian, and his ability to illuminate how we have evolved as a nation and how these patterns are affecting our current divisions is fascinating. Neil Steinberg Rhode Island Life Science HubBoard chair My preferred genre is the thriller category; it started with Robert Ludlum many years ago. Marcela Betancur Latino Policy Institute executive director I am a huge fan of mysteries and thrillers, and this one kept me on my toes the whole time. It's rare when I get to the end of a book without knowing what's happening or 'who did it' - but this one did it! This story first appeared in Rhode Map, our free newsletter about Rhode Island that also contains information about local events, links to interesting stories, and more. If you'd like to receive it via email Monday through Friday, . Advertisement Dan McGowan can be reached at
Business Insider
a day ago
- Business Insider
Forget 'biological age' tests — longevity experts are using an $800 under-the-radar blood test to measure aging in real-time
Doctors and scientists are using a blood plasma test to study longevity. The test measures proteins and can tell you about your organ health. This field of proteomics could one day help detect diseases like cancer before they start. Should you have that second cup of coffee? How about a little wine with dinner? And, is yogurt really your superfood? Scientists are getting closer to offering consumers a blood test that could help people make daily decisions about how to eat, drink, and sleep that are more perfectly tailored to their unique biology. The forthcoming tests could also help shape what are arguably far more important health decisions, assessing whether your brain is aging too fast, if your kidneys are OK, or if that supplement or drug you're taking is actually doing any good. It's called an organ age test, more officially (and scientifically) known as "proteomics" — and it's the next hot " biological age" marker that researchers are arguing could be better than all the rest. "If I could just get one clock right now, I'd want to get that clock, and I'd like to see it clinically available in older adults," cardiologist Eric Topol, author of the recent bestseller "Super Agers: An Evidence-Based Approach to Longevity," told Business Insider. Topol said armed with organ age test results, people could become more proactive stewards of their own health, before it's too late. "When we have all these layers of data, it's a whole new day for preventing the disease," Topol said. "You see the relationship with women's hormones. You see the relationship with food and alcohol. You don't ever get that with genes." A test like this isn't available to consumers just yet, but it's already being used by researchers at elite universities and high-end longevity clinics. They hope it can become a tool any doctor could use to assess patient health in the next few years. A startup called Vero, which was spun out of some foundational proteomics research at Stanford University, is hoping to beta test a proteomics product for consumers this year. "Knowing your oldest organ isn't the point; changing the trajectory is," Vero co-founder and CEO Paul Coletta told a crowd gathered at the Near Future Summit in Malibu, California, last month. Coletta told Business Insider Vero's not interested in doing "wealthcare." The company plans to make its test available to consumers for around $200 a pop, at scale. Their draw only requires one vial of blood. Why measuring proteins could be the key to better personalized medicine The big promise of proteomics is that it could be a more precise real-time tool for tracking important but subtle changes that emerge inside each of us as we age. Genetic testing can measure how our bodies are built, spotting vulnerabilities in a person's DNA that might predispose them to health issues. Standard clinical measurements like a person's weight, blood pressure, or cholesterol readings are a useful proxy for potential health issues. Then there are the increasingly popular "biological age" tests available to consumers at home. Most of those look at "epigenetic changes" — how environmental factors affect our gene expression. Proteomics does something different and new. It measures the product that our bodies make based on all those genetic and environmental inputs: proteins. It offers a live assessment of how your body is running, not just how it's programmed. If validated in the next few years, these tests could become key in early disease detection and prevention. They could help influence all kinds of medical decisions, from big ones like "What drugs should I take?" to little ones like "How does my body respond to caffeine or alcohol?" Elite longevity clinics already use proteomics Some high-end longevity clinics are already forging ahead using proteomics to guide clinical recommendations, albeit cautiously. Dr. Evelyne Bischof, a longevity physician who treats patients worldwide, said she uses proteomic information to guide some of the lifestyle interventions she recommends to her patients. She may suggest a more polyphenol-rich diet to someone who seems to have high inflammation and neuroinflammation based on proteomic test results, or may even suggest they do a little more cognitive training, based on what proteomics says about how their brain is aging. Dr. Andrea Maier, a professor of medicine and functional aging at the National University of Singapore, told BI she uses this measurement all the time in her longevity clinics. For her, it's just a research tool, but if the results of her ongoing studies are decent, she hopes to be able to use it clinically in a few years' time. "We want to know what kind of 'ageotype' a person is, so what type of aging personality are you, not from a mental perspective, but from a physical perspective," Maier said. "It's really discovery at this moment in time, and at the edge of being clinically meaningful." "Once we have that validated tool, we will just add it to our routine testing and we can just tick the box and say, 'I also want to know if this person is a cardiac ager, or a brain ager, or a muscle ager' because now we have a sensitive parameter — protein — which can be added," Maier said. The two big-name proteomics tests are Olink and SOMAscan. For now, their high-end screening costs around $400-$800 per patient. "I'm losing lots of money at the moment because of proteomics for clinical research!" Maier said. Proteomics could soon help predict who's most likely to get certain cancers, fast-tracking both prevention and treatment Top aging researchers at Stanford and Harvard are pushing the field forward, racing to publish more novel insights about the human proteome. The latest findings from Harvard aging researcher Vadim Gladyshev's lab, published earlier this year, suggest that as we age, each person may even stand to benefit from a slightly different antiaging grocery list. To research this idea, Gladyshev looked at proteins in the blood of more than 50,000 people in the UK, all participants in the UK Biobank who are being regularly tested and studied to learn more about their long-term health. He tracked their daily habits and self-reported routines like diet, occupation, and prescriptions, comparing those details to how each patient's organs were aging. He discovered some surprising connections. Yogurt eating, generally speaking, tended to be associated with better intestinal aging but had relatively no benefit to the arteries. White wine drinking, on the other hand, seemed to potentially confer some small benefit to the arteries while wreaking havoc on the gut. "The main point is that people age in different ways in different organs, and therefore we need to find personalized interventions that would fit that particular person," Gladyshev told BI. "Through measuring proteins, you assess the age of different organs and you say, 'OK, this person is old in this artery.'" For now, there's too much noise in the data to do more. Dr. Pal Pacher, a senior investigator at the National Institute on Alcohol Abuse and Alcoholism who studies organ aging and injuries, told BI that proteomics is simply not ready for clinical use yet. There's just too much noise in the data. But he imagines a future where a more sophisticated protein clock could help link up which people may be most vulnerable to diseases like early cancer, kidney disease, and more. (A California-based proteomics company called Seer announced last weekend that it is partnering with Korea University to study whether proteomics can help more quickly diagnose cancer in young people in their 20s and 30s.) "How beautiful could it be in the future?" Maier said. "Instead of three hours of clinical investigation, I would have a tool which guides me much, much better, with more validity towards interventions."
