Seventeen years back, Eric Topol, a cardiologist and the founding figure of the Scripps Research Translational Institute located in San Diego’s La Jolla area, embarked on a quest to uncover why certain individuals age gracefully while others do not. At the age of 53, Topol found both profound scientific intrigue and deeply personal relevance in studying healthy aging.
He also believed that the explanation lay in genetics. Therefore, alongside his team, he dedicated over six years to mapping out the genomes of approximately 1,400 individuals aged 80 or above who had not been significantly affected by long-term illnesses. He considered all these participants to be fitting into the category of “Super Agers.”
However, they discovered minimal, if any, genetic similarities between them. This indicated that DNA wasn’t responsible for their exceptional aging process. So, what was causing it? This question intrigued Topol and his team.
His latest work, “Super Agers: An Evidence-Based Approach to Longevity,” offers his perspective on this topic. By consolidating findings from numerous research papers on health, illness, and aging, the book envisions a future where cutting-edge medications, biochemical advancements, and AI could enable us to reverse time’s effects and decelerate the pace at which we age.
He states that currently, we can significantly boost our odds of joining the ranks of super agers through minor adjustments to our daily habits, like improving our diet.
avoid processed foods
) and getting adequate sleep (seven hours is beneficial).
However, there is one modification in lifestyle, he mentions, that affects aging much more significantly than all others. This same adjustment has also transformed his personal life the most.
To gain deeper insights, I spoke with Topol, who is 70 years old, regarding his journey towards becoming a super-ager and the steps others can take to achieve this as well. The discussion has been condensed and clarified for publication purposes.
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?
Once I reviewed all the evidence, I was completely persuaded. Strength training and
grip strength
exhibit remarkable connections with healthy aging. About a year and a half back, I transitioned from being nearly a couch potato—aside from working my leg muscles through cycling, hiking, and walking—to becoming more robust than at any point in my life, which has been fantastic. Additionally, my balance and posture have improved significantly.
What does your strength training regimen look like? Are you trained by a professional?
Sure, I wanted to avoid injuring myself and being a complete novice, I began by working out with a personal trainer a few days each week. However, these sessions have dwindled down to roughly one per month nowadays. When talking to others, I mention that hiring a trainer isn’t necessary; they can locate reliable workout tips elsewhere.
getting started online.
Do your workouts take place at a gym or at home?
I handle everything at home. This approach saves both time and money. I advise my patients that the easier and more practical their training is, the likelier they will stick with it—and this definitely holds true for me as well. Typically, I proceed this way.
planks, lunges, squats,
crunches performed on a stability ball, the
cobra
, along with various other floor exercises. I also incorporate resistance bands into my routine. Additionally, I’ve come to understand the significance of elements such as balance,
standing
on a
foam
stick, things like that.
Are you standing on one leg?
Certainly, I agree. Additionally, I attempt to make contact with my shin whilst balancing on a single leg. Everything combined—the strength exercises, the balance work, along with proper recovery—has significantly improved how I feel.
strong and fit
I feel as though I should have taken this step years ago.
Is there ever a point where it becomes too late to begin this type of training?
Definitely not. Age is just a number. The notion that building muscle or strength becomes impossible as one gets older is nonsense. Regardless of your age, even though I am not considered young, you still have the ability to do so.
becoming more robust and physically adept.
Are you still doing aerobics exercises?
Certainly. In the past, I would engage in aerobic exercises six out of every seven days, typically lasting between 30 to 40 minutes each session. Currently, I perform aerobic workouts approximately four times weekly and incorporate strength training on alternate days. Sometimes, I combine both activities within the same day but ensure not to exceed one hour total. The main factor limiting me from doing more is lack of available time; this aspect seems crucial. Whenever discussing physical activity with my patients, we delve into understanding their daily routines. Many report being occupied and feeling fatigued. Therefore, our conversations often revolve around identifying suitable moments during their day to include some form of exercise. For instance, could they utilize a lunch break for a quick power walk? Alternatively, perhaps performing squats at home after work might be feasible options.
In your discussion of the book, you highlight that spending time outdoors and socializing are crucial for healthy aging. How does combining outdoor exercise with friends factor into this?
Sure thing! It seems like the information indicates that people often turn into hermits as they age, which isn’t ideal for maintaining well-being. Who knew that spending time outdoors could play such a crucial role in staying healthy? Turns out, combining physical activity with socializing in natural settings does wonders. That’s definitely more than one benefit; it feels like multiple advantages at once.
So what’s the ultimate goal? It’s more than just extending life span, correct?
Absolutely not. Our objective is to extend our healthspan—the number of years we live free from significant age-related ailments like cancer, heart disease, and neurological decline. Research indicates that through various lifestyle choices—particularly regular physical activity—one could gain an additional seven to ten years of healthy living.
At what age would you like to live?
I haven’t been affected by any age-related illnesses so far. As long as this continues, I’d be content reaching and even surpassing my 80s. If you make it to 85 without these conditions, consider yourself very fortunate. I’m striving hard to achieve that milestone.
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