Latest news with #Topol
Vancouver Sun
2 days ago
- Health
- Vancouver Sun
How a scientist who studies ‘super agers' exercises for a longer life
Seventeen years ago, Eric Topol, a cardiologist and founder of the Scripps Research Translational Institute in the La Jolla neighborhood of San Diego, set out to discover why some people age so well, when others don't. Aged 53 at the time, Topol considered healthy aging to be of deep scientific – and personal – interest. He also suspected the answer was genetic. So, with colleagues, he spent more than six years sequencing the genomes of about 1,400 people in their 80s or older with no major chronic diseases. All qualified, Topol felt, as 'Super Agers.' But they shared few, if any, genetic similarities, he and his colleagues found, meaning DNA didn't explain their super aging. So, what did, Topol and his colleagues wondered? Discover the best of B.C.'s recipes, restaurants and wine. By signing up you consent to receive the above newsletter from Postmedia Network Inc. A welcome email is on its way. If you don't see it, please check your junk folder. The next issue of West Coast Table will soon be in your inbox. Please try again Interested in more newsletters? Browse here. His new book, 'Super Agers: An Evidence-based Approach to Longevity,' is his answer. Synthesizing hundreds of studies about health, disease and aging, his book talks about a future where advanced drugs, biochemistry and artificial intelligence should allow us to turn back the clock and slow how rapidly we age. Already, he says, we can dramatically increase our chances of becoming super agers with a few lifestyle tweaks, such as eating better (avoid processed foods) and sleeping enough (seven hours is good). But there's one lifestyle change, he says, that influences aging far more than any other. It also has altered his own life the most. To learn more, I talked with Topol, 70, about what he's doing to become a super ager and how the rest of us can do the same. Our conversation has been edited for length and clarity. So, what is the single most important lifestyle change people can make to age better? Of all the things we know about, the one that rises to the very top is exercise. In fact, it's the only intervention in people that has shown any effect on slowing the body-wide aging clock, meaning it appears to change how rapidly we age. Of course, other lifestyle factors, like diet and social interactions, are critically important. But if there is one thing that has the most exceptional evidence for healthy aging, it's exercise. What kind of exercise? For decades, as a cardiologist, I would always be emphasizing aerobic exercise to my patients, whether that was walking or bicycling or swimming or elliptical or you name it. I'd say to get at least 30 minutes most days. And that's what I did myself. I didn't really accept the importance of strength training until I began researching the book. And now? When I saw all the evidence, I became totally convinced. Resistance training and grip strength have extraordinary correlations with healthy aging. And so, well over a year ago, I went from being pretty much a weakling – I never worked on any muscles, except my legs, from doing lots of bicycling and hiking and walking – to now I'm stronger than I've ever been in my life, and it's just been terrific. I've got better balance and posture, too. What's your strength training routine like? Do you work with a trainer? Well, I didn't want to hurt myself and I was definitely a beginner, so I did start off with a trainer a couple of times a week. But now it's only about once a month. And I tell people, you don't have to have a trainer. You can find good information about getting started online. Do you work out at a gym or at home? I do it all at home. It saves time and expense. I tell my patients, the more convenient and practical your training is, the more likely it is to get done, and that sure works for me. I usually do planks, lunges, squats, sit-ups on a medicine ball, the cobra, and a bunch of other floor exercises. I also use resistance bands. And I've learned about the importance of things like balance, standing on a foam pad, that kind of thing. Do you stand on one leg? Yes, I do. I also try to touch my shin while standing on one foot. All of this, the strength training, the balance, the rest, it's made me feel so strong and fit. I feel like I should have done this decades ago. Is it ever too late to start doing this kind of training? Absolutely not. It's never too late. This idea that you can't build muscle or strength as you age is silly. No matter what your age, and I'm not young anymore, you're fully capable of getting stronger and athletically fit. You still do aerobic exercise? Of course. I used to do aerobics six out of seven days a week, for 30, sometimes 40 minutes. Now I do aerobics about four times a week and integrate the resistance training the other days. And sometimes I do both. But it's still less than an hour. I don't have enough time to do more and that's an important point. When I talk to my patients about exercise, we get into the details of their lives. They're working. They're tired. So we talk about when they can fit in time for exercise. Do they have a lunch break? Maybe they can go for a brisk walk. Or do lunges at home later. In the book, you talk about how being outside and being with other people are both important for healthy aging. What about exercising outside with some friends? Oh, yeah, that's great. The data suggests that, as we get older, we tend to become recluses. And that's not good for healthy aging. And being in nature – I never would have thought that would be important for health. But the data are strong. If you can be outside moving around in nature with friends, that's a twofer, a threefer. What's the endgame here? It's not just living longer, right? No, not at all. The goal is extending our healthspan, our years of life that are without the major age-related diseases, especially cancer, cardiovascular disease and neurodegeneration. What we can see from studies is that you can get seven to 10 years of extra healthy aging from lifestyle factors, especially exercise. What age do you want to live to? Well, I don't have any of the age-related diseases yet. So, as long as that goes on, I'd be happy to get well into my 80s and beyond. I'd say that if you're 85 and you don't have any of those diseases, you've hit the jackpot. I'm doing my best to get there.
Business Insider
5 days ago
- Health
- Business Insider
A cardiologist overhauled his diet to boost his longevity. Here's the grocery store path he takes to stick to his meal plan and avoid bad foods.
When cardiologist Eric Topol goes to the grocery store these days, his cart stands out among the crowd. It's no longer filled with boxes or packaged goods, he says it's largely just fresh produce — a big change from what he used to buy. "I was reading a lot of labels, and now I avoid things with labels," Topol told Business Insider. "When I'm in the grocery store and I'm only buying produce, people look at me like, 'what's wrong with this guy?'" It all happened about a year ago, as he was deep into research for his new bestselling book"Super Agers: An evidence-based approach to longevity." That's when he overhauled his relationship with packaged and mass-produced foods, cracking down on any ultra-processed food (UPF). "I call 'em UFOs," Topol said. "A lot of those things I didn't realize were so full of bad things." A key reason ultra-processed foods are bad: they're anti-fiber Topol shops now using the common nutritional rule-of-thumb to stick to the perimeter of the grocery store, the area where the fresh fruits, vegetables, nuts, bulk grains, and frozen veggies are stored. It's those middle aisles full of ultra-processed products that he generally avoids. As Topol explains in his new book, ultra-processed foods are "the polar opposite" of fiber, a key nutrient abundant in fresh foods like fruits, vegetables, nuts, beans, and grains, which we know is great for our long-term health in all different kinds of ways. For example, fiber slows down and aids digestion, improves cholesterol, fosters the health of the gut microbiome, and even helps stabilize blood sugar. UPFs generally don't. "What is referred to as the 'Western diet,' rich in ultra-processed foods, is pro-inflammatory and linked with metabolic dysfunction, cardiovascular disease, diabetes, and colon cancer," Topol's book says. His diet wasn't wildly unhealthy before, but he's become a more rigorous shopper as a result of his latest research. "If it's packaged or boxed or canned, I know it's probably gonna be a problem," Topol said. "I'll check it out. Sometimes, you can be surprised." Not all packaged foods are created equal Ultra-processed food researchers say not all UPFs are equally unhealthy. Studies show that whole grain breakfast cereals and ultra-processed yogurts aren't as bad for you as hot dogs, packaged desserts, or sugar-sweetened drinks like soda and juice. That second group of foods is more consistently linked to poor long-term health outcomes, like higher rates of type 2 diabetes and heart disease. Some cans and boxes in the grocery store aren't even ultraprocessed at all. A can of chickpeas or some black beans seasoned with salt, frozen vegetables, canned fish — these are simply processed foods. They aren't linked to all the same bad health outcomes as UPFs, instead, they're great shortcuts to help encourage more healthy eating at home. Topol says his new shopping routine has morphed his daily diet in a near-effortless way. Plus, he doesn't have to spend so much time reading labels anymore, looking for the long list of ingredients he tries to avoid like high-fructose corn syrup, palm oil, artificial sweeteners, and more. "I eat salad at night, I eat yogurt and some berries in the morning, and not a whole lot in between," he said. "It's a pretty healthy diet, I think."
Yahoo
28-05-2025
- Health
- Yahoo
Want to live to a healthy old age? Here's what a top doctor does based on hard science
Editor's note: The podcast Chasing Life With Dr. Sanjay Gupta explores the medical science behind some of life's mysteries big and small. You can listen to episodes here. Who among us wouldn't want to live a good life well into our 90s, especially if we could do it disease-free while still being as witty and spry as Betty White, as eloquent as Toni Morrison or as civically engaged as Jimmy Carter? But you'd need good genes to live that long, right? Not necessarily, according to Dr. Eric Topol, founding director of the Scripps Research Translational Institute in La Jolla, California, and former chairman of cardiovascular medicine at the Cleveland Clinic. For almost 20 years, Topol has been studying a group of 1,400 Super Agers, or people who reached the age of 80 and beyond without developing one of three common, chronic, age-related conditions (cancer, heart disease and neurodegenerative disease), as part of the Wellderly study. To his surprise, when his team conducted whole-genome sequencing on all the Wellderly study participants, the researchers found nothing genetic, across the board, that conferred an age and health advantage. Topol's new book, 'Super Agers: An Evidence-Based Approach to Longevity,' explores the other factors at play and the science that backs them up. He examines lifestyle factors such as diet, exercise and sleep. He also looks at new technologies including the following : polygenic risk scores that sift through a person's DNA to quantify disease risk; the new science of 'omics' (for example, proteomics to analyze the complete set of proteins expressed by a body) that can be used to produce organ clocks measuring how fast our individual organs are aging; and artificial intelligence to synthesize all available health data points. All these technologies show promise in helping more people, if not reach Super Ager status, then achieve a longer health span by either delaying the onset of disease or aggressively treating conditions to prevent progression and complications. Topol, who will soon turn 71, practices what he preaches. 'I hope to be (a Super Ager),' he told CNN Chief Medical Correspondent Dr. Sanjay Gupta, recently, on his podcast Chasing Life. 'If I can get another 10 or 15 years without an age-related disease, that'd be great. And I've really doubled down on the things that I can do to help get there.' Exactly which steps has the doctor-scientist who studies Super Agers taken to increase his odds of reaching their ranks? You can listen to the full episode here. 'I made extensive changes from the research, once we learned that it isn't in your genes … to achieve healthy aging, free of cancer, free of cardiovascular disease and free of neurodegenerative disease,' Topol said. One of the biggest changes Topol said he made was to his exercise routine. 'I used to only do aerobic exercise, and as a cardiologist, that was my thing,' he said. 'Now I do balance training and strength training (as well). It's an extensive difference. … And so, I'm more strong and fit than I've ever been.' In fact, exercise is so important that Topol ranks it as No. 1 on the list for anyone who wants to get started on the path of a longer life. 'It's free. And if you're not doing anything, if you're a sedentary, then start with walks, brisk walks if you can, and keep increasing it,' he said. 'Challenge yourself (with) hills and pace … if you are working up a sweat, that's a really good sign.' (Check with your doctor before starting any new exercise routine.) To get your upper body in shape, he recommends resistance bands, and to improve balance, he said to practice standing on one foot, then the other. 'These are all free or cost minimum,' he said, noting that with a few inexpensive items you can do this at home, no gym membership required. 'So work on that and then other things will start to fall in place. … If you exercise more, you'll sleep better, too.' Which brings us to the next major change Topol made. 'I realized how important (sleep) is because of 'glymphatics.' That was a new insight in the book: about deep sleep and getting these waste products out of your brain,' he said, referring to the recently discovered glymphatic system, which helps flush out waste products in the brain and central nervous system, much like the lymphatic system does for the rest of the body. 'I was a poor sleeper,' he confessed, so he worked 'extensively' on improving the different factors that could impact it. 'Things like … what do I eat? And when do I eat? Also hydrating, mostly early in the day … to have less interrupted sleep.' He added that for him fasting is 'detrimental' to his sleep, as are both exercising or eating a big meal too late in the evening. And, do not give short shrift to sleep regularity, Topol advised. 'I used to go to sleep all over the place (in terms of time), and now I'm very regimented, except for maybe one night a week,' he said, noting that this tweak was 'phenomenally effective' in levelling up his sleep game. As for diet, Topol (who hasn't touched red meat in 40 years but does eat fish) said he wasn't surprised the evidence showed that a plant-based diet with enough lean protein 'prevailed as the best.' 'What was interesting, though, is how toxic (and) pro inflammatory ultraprocessed foods were,' he said, adding that he does everything he can to minimize UPF — which he jokingly calls UFOs, or alien food . 'It's hard to get it to zero, but I've (made a) conscious effort.' Topol said he also increased his protein intake 'some,' due to his age and because he started strength training, 'but I don't go to toxic levels that are advocated by others, that have no evidence (and) that are pro-inflammatory.' He said he keeps protein to about 90 grams a day for his 180-pound (82-kilogram) frame, by adding nuts, legumes (including beans) and more fish, even canned tuna in water, to his diet. 'I generally eat a salad every night,' he said. 'Now I'm a little more conscious about having something with it. … But (it's) not the protein craze that's being advocated by some of the extremists.' What about supplements and vitamins? 'I don't rule out that they could help (if) you have a specific deficiency — if for some reason your vitamin D is very low, or your vitamin B12,' Topol said. But 'for healthy people who are not symptomatic (and) who take good care of themselves,' he said, 'there's no data to show that these provide any benefit' much less an antiaging one. 'I think they're a waste of money, and some of these supplements have potentially adverse effects,' he said. 'It's just infuriating because they're not regulated, so (marketers) can say anything, and people believe it and buy it.' When it comes to consuming alcohol, Topol said he keeps his drinking 'light,' to fewer than seven drinks per week, after which the risks start adding up quickly. He said it doesn't seem to affect his own sleep, but it might impact that of others, so he recommends watching out for that. Another top-of-the-list item: mental health and stress management. Topol mainly turns to exercise to help navigate both of these elements, but he said being out in nature is another often-overlooked route. 'The nature prescription is part of the book. There really is something to this,' he noted, adding that he takes advantage of San Diego's climate and location to do plenty of hiking and walking. 'It's good for mental health, it's good for stress and anxiety, just to be out in our environment.' It's never too late to start any or all of these lifestyle adjustments, Topol said. 'These diseases take 20 years at least (to develop). So, you get even more (bang) if you start in your 40s and 50s or 60s … but if you start when you're 70 (or) 80, you're still going to derive years of healthy aging, maybe not quite as many, but still,' he said. And because these common, chronic, age-related conditions — cancer, heart disease and neurodegenerative diseases — do take so long to fully manifest, Topol said we have time to intervene to change their trajectory. But to fully leverage that latency period before the symptoms of a disease appear, it's important to be aware of personal risk, so people and their doctors (and society more broadly) can focus prevention and early detection efforts on the right people at the right time. 'Knowing one's risk — that's the next part, which is: we're going to prevent these three diseases in the future. We can now, and we're going to even get better at that,' Topol said. Topol said he learned from his polygenic risk scores that he's at high risk for coronary artery disease, despite not having a family history. So, he has focused on getting his LDL cholesterol down. 'I've gotten it low, and perhaps I got more aggressive about that. I've checked my other lipids, like Lp(a) (lipoprotein[a]), so I feel like I've done everything I can to go into high prevent-mode for that.' Topol said wants to get his immunome (all the genes and proteins of his immune system) mapped, to measure how well his immune system is functioning. It's a measurement he believes will one day soon be commonplace for everyone. He already has data on 'every virus I've ever been exposed to and every autoantibody that I have.' He also plans on having his organ clocks measured, because different organs (such as the heart and brain) age at different rates, putting people at higher risk for certain diseases. 'I think it's going to be very helpful, because then I'll know (how) my heart organ clock correlates with my risk of heart disease. 'So those are some of the things I've done and/or I want to do,' he said. 'It's an extraordinary time in medicine, because we have a path to prevention,' Topol said, 'because of the way the science of aging (is developing), with these metrics like organ clocks and protein biomarkers and our genetics — all these layers of data — we are going to be able to prevent these diseases. And that's exciting. We've never done that before.' We hope these insights help you extend your health span. Listen to the full episode here. And join us next week on the Chasing Life podcast when we dive into the mysteries of memory. CNN Audio's Eryn Mathewson contributed to this report.
New York Post
26-05-2025
- Health
- New York Post
I study ‘super agers' — a single habit has the ‘most exceptional evidence' for aging well
You already know about the Blue Zones — now, meet the 'super agers.' That's what cardiologist Eric Topol, 70, calls the roughly 1,400 healthy adults aged 80 and older he spent over 6 years studying for his new book, 'Super Agers: An Evidence-based Approach to Longevity.' When he first began the project, he suspected genetics were the primary reason these people had reached their twilight years without any hint of chronic diseases. Advertisement Turns out — he was wrong. 4 Cardiologist and Scientist Eric Topol, a longevity expert, at his home in La Jolla, California on May 16, 2025. The Washington Post via Getty Images These sprightly seniors had very few genetic similarities, which meant their longevity had to come down to lifestyle factors. Advertisement After doing further research, Topol came to a simple conclusion. 'Of all the things we know about, the one that rises to the very top is exercise. In fact, it's the only intervention in people that has shown any effect on slowing the body-wide aging clock, meaning it appears to change how rapidly we age,' Topol told The Washington Post. 'Of course, other lifestyle factors, like diet and social interactions, are critically important. But if there is one thing that has the most exceptional evidence for healthy aging, it's exercise.' 4 He also does sit-ups on a medicine ball. The Washington Post via Getty Images Advertisement What kind of exercise, you ask? Research has shown that the recommend 150 minutes of moderate-intensity physical activity — which can include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics and taking a brisk walk — can significantly boost your lifespan. Which is why it makes sense that, for decades, Topol would suggest aerobic activity over strength training to his patients. Advertisement 'That was a mistake,' Topol told 'When I saw all the evidence, I became totally convinced,' he told the Washington Post. 'Resistance training and grip strength have extraordinary correlations with healthy aging.' This perspective aligns with other research that shows strength training doesn't just build muscle — it also boosts mental acuity, enhances bone density and improves balance, which is especially beneficial for seniors who are at severe risk of injuries from falling. 4 Research shows strength training doesn't just build muscle — it also boosts mental acuity, enhances bone density and improves balance. The Washington Post via Getty Images One recent study even isolated strength training as the best type of exercise to fight insomnia in older adults. And a a Harvard study found that middle-aged men who could perform at least 20 push-ups had a significantly lower risk of heart disease. Dr. Florence Comite, a Manhattan precision medicine physician, refers to muscle-building as the 'fountain of youth,' highlighting its role in managing blood sugar and combating age-related muscle loss. 4 Studies show just 30 to 60 minutes per week of resistance training can lower the risk of early death from all causes by 10% to 20%. The Washington Post via Getty Images Advertisement All in all, it seems like lifting a few weights — or using your own bodyweight — can go a long way. And the best news is that you don't have to join an expensive gym or commit to a specific daily window either — studies show just 30 to 60 minutes per week of resistance training can lower the risk of early death from all causes by 10% to 20%. Topol himself now does one hour of strength training three times or 30 minutes four or five times a week — incorporating the classics like lunges, sit-ups, squats and planks. Advertisement 'I'm more fit and stronger than I can ever remember, just by doing that for over a year now,' Topol told Today. 'If I'm going to be old, I'd rather be strong and old.'
Time of India
22-05-2025
- Health
- Time of India
5 science-backed healthy aging tips from a longevity expert
Age like fine wine! Cardiologist and longevity researcher Dr. Eric Topol's 5 science-backed tips will help you age gracefully and healthily. Aging is an inevitable part of life. It's normal and natural to age, but nobody said it can't be done gracefully. You can age and still be healthy. You can celebrate your 70th birthday and still be fit as a fiddle. But how does one achieve it? Dr. Eric Topol, a renowned cardiologist and longevity researcher, has cracked the code of healthy aging. In his new book, Super Agers: An Evidence-Based Approach to Longevity , Topol has shared some simple and practical tips to stay healthy as you age. Exercise is non-negotiable for healthy aging. Topol, who is a fitness enthusiast, loves his aerobic exercise. Several studies have stressed the importance of resistance or strength training. A 2011 study explored the relationship between intensity and the effects of strength training in the elderly. 'Progressive strength training in the elderly is efficient, even with higher intensities, to reduce sarcopenia, and to retain motor function,' the study concluded. Topol incorporates a lot of resistance training into his routine. Even cheap bands can help you with this. While getting the recommended seven to nine hours of sleep per night is vital, experts now urge people to consider when they're sleeping as well. Sleep is something people tend to put on the back burner. But Topol emphasizes the importance of getting enough sleep. Though people think they need eight hours of sleep, studies show seven hours is optimum. Topol suggests maintaining a consistent early bedtime and tracking the sleep quality using smart gadgets. A 2024 systematic review exploring the link between sleep and healthy aging analyzed 14 studies and found that good sleep quality and moderate duration are generally associated with better health in older adults. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like The Cost Of Amusement Park Equipment From Mexico Might Surprise You Amusement Park Equipment | search ads Click Here Undo They found that healthy sleep, characterized by moderate duration and good quality, may play a key role in supporting healthy aging. Topol swears by a Mediterranean diet, which has been studied extensively and is ranked as one of the most sustainable eating patterns for health and longevity. A 2025 study on optimal dietary patterns for healthy aging followed 105,000 people for 30 years, and found that 9% made it to 70 without age-related diseases. These 9% of people ate a Mediterranean diet low in red meat and high in fruits, vegetables, legumes, and whole grains. Mediterranean staples include olive oil, fish, and nuts. This diet, naturally high in fiber, is linked with a lower risk of colon cancer and other chronic diseases. While eating a healthy diet is crucial, it is also important to cut off certain foods that accelerate aging. Topol always ensures to read the food labels and avoid ultra-processed ingredients. He is very religious about it. Ultra-processed foods are linked to chronic diseases, and cutting back on them is a simple yet impactful step for healthy aging. RFK Jr. Openly Tells World To Exit 'Bloated' WHO As Global Health Officials Watch Silently Take steps to improve mental health Taking care of mental health is important when it comes to healthy aging. Topol recommends to spend time outdoors. 'I have started spending more time in nature. I take that seriously,' he said. Exposure to natural environments can reduce stress and improve mental well-being, and thereby support overall longevity. Practising yoga and meditation too are beneficial for mental health. One step to a healthier you—join Times Health+ Yoga and feel the change
