Reverse ageing is real – here's how to turn back the clock, per experts
The longevity conversation, and our obsession with reversing ageing, has hit Hollywood. In the blockbuster sci-fi body horror movie, The Substance, Demi Moore plays an ageing fitness instructor who will do just about anything, including taking a sketchy substance to clone herself, to turn back the clock.
While getting older is technically a good thing, it’s also understandable to want to look and feel as young as possible. But we're not talking about Botox here.
The idea of 'reverse ageing' or turning back your actual 'biological clock' (a.k.a. the age of your cells) is really buzzy right now thanks to a bevvy of longevity bros, biohacking podcasts, and a general trend towards preventative health practices. And a growing body of research suggests it may actually be possible — on some level.
The idea of 'reverse ageing' is a little complicated, but doctors say that it is possible to hack your health to get the most out of your lifespan. Here’s the deal.
Meet the experts: John Fudyma, MD, clinical associate professor of medicine and interim chief of the Division of General Internal Medicine in the Jacobs School of Medicine and Biomedical Sciences at the University at Buffalo; Bert Mandelbaum, MD, sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Medical Center in Los Angeles; Alfred F. Tallia, MD, MPH, professor and chair of family medicine and community health at the Rutgers Robert Wood Johnson Medical School
What is 'reverse ageing'?
Reverse ageing isn’t a scientific term, but it’s generally used to describe the ability to extend your healthy years, a.k.a. your 'healthspan,' says Bert Mandelbaum, MD, sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Medical Center in Los Angeles.
Ultimately, reverse ageing means dialing back your biological age, i.e. the measure of how old your cells are, says John Fudyma, MD, clinical associate professor of medicine and interim chief of the Division of General Internal Medicine in the Jacobs School of Medicine and Biomedical Sciences at the University at Buffalo.
And while you can't change your chronological age (how many years you've been on earth), there is science to suggest that you can dial back the age of your cells — at least in some promising animal studies.
'What this [reverse ageing] most often refers to is a series of experiments in mice and monkeys that has found different compounds of chemicals that, in certain instances, may be useful in slowing or possibly rejuvenating cells,' says Alfred F. Tallia, MD, MPH, professor and chair of family medicine and community health at the Rutgers Robert Wood Johnson Medical School.
Is 'reverse ageing' really possible?
This is a little complicated. As mentioned, there has been some research on animals that seems to suggest it's possible. One study published in bioRxiv in 2023 that found that a certain cocktail of proteins helped elderly mice live twice as long as their counterparts who didn’t get the cocktail. The mice who received the intervention also had DNA hallmarks that were similar to younger animals.
Another 2023 study published in the journal Cell gave engineered mice (i.e. mice that have been genetically modified in a lab setting) a certain drug that altered their DNA. The mice were first given a drug to speed up their ageing, and then given a cocktail that seemed to reverse some of those changes in their muscles, kidneys, and eyes.
And a 2024 study published in the journal Cell found that monkeys who were given a daily dose of metformin (a medication used to treat diabetes) had slower age-associated brain decline than those who didn’t get the drug. Those metformin-taking monkeys also had brain activity that was similar to monkeys that were about six years younger.
But despite these interesting results, research on the concept of 'reverse ageing' is still ongoing, and scientists are limited to animal cell data at this point. 'There is a long distance between local effects on cells and rejuvenating the entire body’s ageing processes, which involve multiple cell types, organs, and function,' Dr. Tallia says. 'For centuries, humans have been looking for the ‘Fountain of Youth,’ but it is fair to say that we aren’t there yet.'
What can I do to help reverse cell ageing?
Right now, there’s no magic drug or treatment that will help reverse your biological age, but doctors universally agree that certain lifestyle modifications can go a long way toward helping you to live a longer, healthier life — and even potentially look and feel better than you do now.
To be fair, if you're already health-conscious, none of these 'hacks' are all that surprising, and Dr. Fudyma says they're really just 'the basics' of good health. But given how essential these steps can be in protecting your cell health, they’re worth considering if you don't already have them in rotation:
Aim for at least seven hours of quality sleep a night. 'This helps us recharge and restore several cellular functions,' Dr. Fudyma says. 'Research suggests that restful sleep is also potentially helpful for reducing the risk of dementia.' FYI, this is a *minimum* amount of sleep for ageing and general health. Everyone needs different amounts of sleep, but the general rule of thumb is that you should aim for between seven to nine hours per night. Remember, quality over quantity! And establishing regular sleep patterns (consistent bedtime and wake-up times) is also important.
Follow a plant-forward diet. This doesn't mean you can't eat animal products. But you might consider following a Mediterranean-style diet (making sure to get plenty of fish), Dr. Mandelbaum says. Dr. Fudyma also recommends doing your best to limit ultra-processed foods in your diet, along with red meat.
Try to maintain a healthy weight. Being overweight or having obesity can be hard on your body in multiple ways, and that stress will ultimately increase your biological age, Dr. Fudyma says.
Get in 150+ minutes of exercise a week. Physical activity is good for your brain and your body, Mandelbaum points out. 'When you exercise, you improve your brain function through Brain-Derived Neurotrophic Factor (BDNF),' he says. Working out regularly can also lower your blood pressure and cholesterol, boost your memory, and lower your risk of depression — all of which can support a better biological age, he says.
Cut back on alcohol. 'There’s more and more evidence coming out that links alcohol consumption to cancers and poor overall health,' Dr. Fudyma says. If you do drink alcohol, he recommends scaling back a little or even considering cutting it out entirely.
Don’t smoke. 'Smoking is definitely something that leads to biological ageing,' Dr. Fudyma says. “It’s incredibly beneficial for the ageing process to stop.”
Slather on sunscreen. Skin cancer is a common type of cancer in the UK, making it really important to protect your skin. Dr. Tallia recommends using sunscreen regularly and doing your best to avoid spending too much time in the sun to lower your risk. This will keep your skin cells fresh and healthy (plus, fewer wrinkles!).
Stay on top of your oral hygiene. Chronic inflammation from poor oral hygiene can contribute to the ageing process, Dr. Fudyma says. Research has even linked bad oral health to a higher risk of Alzheimer’s disease.
Try to tamp down on stress. Some level of stress is inevitable in life, but Dr. Fudyma says that doing what you can to dial it down by meditating or slowing down in general can be helpful. Emotional stress puts physical stress on your body and cells, which can increase your biological age.
How much can you really reverse your age?
There’s no hard and fast answer to how many years you can clip off your biological age, and doctors are hesitant to pinpoint an exact range. One study that found following the American Heart Association's 'Life's Essential 8' tips for longevity can help reverse biological ageing by up to six years.
But in general, doctors say that making high quality lifestyle choices at any age can help you be the healthiest version of yourself. 'The earlier in life you adopt healthy lifestyle choices, the better you’ll be at extending your biological age,' Dr. Fudyma says.
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