7 Ways to Slow Aging

What if you could actually slow down the ticking of your biological clock?

Key takeaways:

Biological age, not chronological age, better reflects how well your body is truly functioning and how “old” it is
Optimizing protein intake supports muscle while avoiding overstimulation of pro-aging pathways like IGF-1 and mTOR.
Cardiometabolic health is a major but often overlooked driver of longevity, with only 7% of Americans having optimal cardiometabolic health.

Mindful nutrition, daily movement, high intensity workout bursts, and quality sleep all activate repair mechanisms that may slow biological decline.

Strong social connections are shown to lower stress and extend both lifespan and healthspan.
The Fasting Mimicking Diet (FMD) is clinically shown to reduce biological age and provide multiple benefits that support a longer healthspan.

When you hear that someone is “aging well,” it usually refers to how they look. But the true story of aging goes much deeper. Two people may share the same birthday, yet their bodies can function decades apart. This is the difference between chronological age—simply, how long you’ve been alive—and biological age — a measure of how your systems and cells are working, shaped by everything from cardiovascular health and metabolism to lifestyle and environment.

With intentional, science-backed choices, you can influence how quickly (or slowly) your body ages at the cellular level. The payoff isn’t just extra years on the calendar, but more years spent strong, energized, and potentially free from chronic disease—what’s known as healthspan.

Here, we’ll explore seven powerful, evidence-based strategies to help slow the aging process, extend healthspan, and keep your body and mind vibrant for the long run.

1. Optimize your protein intake for muscle and longevity

When it comes to protein, more isn’t always better. While protein is essential for building and preserving muscle, excessive amounts, particularly from animal sources like red meat and dairy, can overstimulate nutrient-sensing pathways such as IGF-1 (insulin-like growth factor 1) and mTOR (mechanistic target of rapamycin). These pathways drive growth and repair, but when chronically activated, studies indicated they are linked to accelerated aging.

This is a key distinction many conventional fitness and nutrition recommendations miss: the goal isn’t to flood your body with protein at all costs, but to strike the right balance, supporting lean muscle while keeping pro-aging signals in check. This balance is a cornerstone of the Longevity Diet, based on the eating habits and lifestyles of those in longevity sites where people live healthily into their 100s. This diet emphasizes moderate protein intake primarily from plant-based sources.

How to do it

Prioritize a mostly plant-based diet rich in legumes, nuts, seeds, and vegetables. These sources provide protein along with fiber and phytonutrients shown to support long-term health. Incorporate fish sparingly two to three times per week, avoiding those high in mercury content.
Limit excessive intake of animal proteins, especially processed meats and large portions of red meat.
Support muscle maintenance without overstimulating IGF-1 and mTOR by consuming high-quality, low-glycemic, clean plant proteins such as Prolon’s L-Protein.

2. Don’t overlook your cardiometabolic health

Cardiometabolic health refers to the interconnected well-being of your cardiovascular system (heart and blood vessels) and your metabolic system (how your body processes and uses food for energy). These two systems work hand in hand: when they’re functioning well, your cells and organs get the energy and nutrients they need efficiently. When they’re not, you may experience inflammation, oxidative stress and a much higher risk for chronic diseases—all of which can accelerate biological aging.

Only about 7% of Americans have optimal cardiometabolic health. That means the vast majority are living with some form of metabolic dysfunction, often without even realizing it. Poor cardiometabolic health doesn’t just increase your risk of heart disease and diabetes; it may also speed up cellular damage and shorten healthspan. On the other hand, when your metabolic and cardiovascular systems are supported you’re laying the foundation for longer, healthier life.

“The choices we make every day—what we eat, how we move, how we manage stress—directly influence our heart and metabolic health,” says Ashley Bizzell, RD, LDN,CDCES, Director of Clinical Nutrition and Global Training at L-Nutra. “When those systems are protected, the body is better equipped to prevent disease, sustain energy, and age in a healthier way.”

The five key markers to watch:

Cardiometabolic health is typically measured by five interconnected markers. Each one tells part of the story of how well your body is functioning, and together, they reveal how much “cellular stress” your body is under.

Blood pressure: High blood pressure forces your heart and arteries to work overtime, damaging vessel walls and increasing your risk for heart disease, stroke, and kidney problems. Keeping blood pressure in a healthy range works to reduce strain on your cardiovascular system and helps slow age-related damage.
Blood sugar (glucose control): Elevated blood sugar or insulin resistance may silently damage blood vessels, nerves, and organs over time. Healthy glucose control helps ensure that your cells are receiving steady energy without triggering the inflammation and oxidative stress linked to accelerated aging.
Cholesterol levels: While cholesterol itself isn’t inherently bad, imbalances, especially high LDL (“bad” cholesterol) or low HDL (“good” cholesterol), can contribute to plaque buildup in arteries.
Body weight: Excess weight, particularly when paired with poor metabolic function, is a strong risk factor for diabetes, heart disease, and reduced longevity. Maintaining a healthy weight helps to support hormonal balance, mobility and overall resilience as you age.
Waist circumference: Beyond the number on the scale, where fat is stored matters. A larger waistline can signal higher levels of visceral fat, the dangerous fat that wraps around organs and drives inflammation, insulin resistance and faster biological aging.

Together, these five markers provide a clear picture of how efficiently your body is running and how much cellular wear and tear is occurring beneath the surface. But just as these markers can reveal risks, they can also improve with the right interventions.

How to support cardiometabolic health with Prolon
Backed by over 25 years of research conducted by longevity scientists at The Longevity Institute at the University of Southern California (USC) and over 40 clinical trials, Prolon’s Fasting Mimicking Diet (FMD) is shown to support healthy cardiometabolic markers, reduce visceral fat, BMI, and waist circumference.

For those looking for added support, Prolon now offers a personalized Metabolic Reset Program that combines multiple FMD cycles with expert coaching and results tracking. Participants begin with a baseline lab panel and a one-on-one consult with a registered dietitian to review results, set goals, and customize the plan. Regular follow-ups provide accountability, meal guidance, and lifestyle support, while labs repeated every three months track improvements in blood sugar, cholesterol, blood pressure, and more. With ongoing coaching and measurable results, the program promotes safe, sustainable weight loss and meaningful metabolic health improvements—without medications or extreme diets.

3. Fuel your body with longevity-friendly nutrients

Not all calories are created equal. Beyond just macronutrients like protein, carbs, and fats, certain compounds act as cellular protectors, helping your body resist the wear and tear of time. Research shows that specific nutrients may reduce inflammation and shield your cells from oxidative stress, both of which are key drivers of biological aging. The Longevity Diet emphasizes nutrient-rich, mostly plant-based foods that include these important nutrients:

Polyphenols: These naturally occurring compounds in colorful fruits, vegetables, teas, and herbs act as powerful antioxidants. They help neutralize free radicals, unstable molecules that can damage DNA, proteins, and cell membranes, thereby working to slow oxidative stress. Polyphenols have also been linked to improved vascular health and reduced risk of chronic disease.
Omega-3 fatty acids: Found in fatty fish and select plant sources, omega-3s support the health of your cell membranes, making them more resilient and flexible. They also play a crucial role in lowering systemic inflammation and supporting brain function, two pillars of healthy aging. Omega-3 intake has been associated with reduced cardiovascular risk, improved cognition, and greater longevity.

How to do it

Fueling your body with these nutrients starts with your plate, and following principles of the Longevity Diet:

Eat a mostly plant-based diet centered on vegetables, legumes, whole grains, nuts, and seeds—favoring low-glycemic options like beans and lentils over refined carbs. For example, add berries to breakfast for polyphenols or load up on leafy greens for antioxidants and minerals.
Eat protein in moderation, primarily from plants, and limit fish to just a few portions per week—like salmon, sardines, or mackerel. Walnuts, flaxseeds, and chia seeds are good plant-based sources of omega-3s. Occasional intake of other animal proteins is OK in small amounts.
Drizzle healthy fats, like extra virgin olive oil, over salads, soups, or roasted vegetables to add heart-healthy polyphenols.
Limit highly processed foods, red meat, and added sugars to reduce inflammatory triggers.
Time meals to align with circadian rhythms; avoiding late-night eating, for example.

4. Move beyond the gym

Exercise is one of the most powerful tools you have to slow biological aging, but it is not just about hitting the gym for an hour a few times a week. The way you move throughout your entire day has an even bigger impact.

Two key concepts help explain why:

N.E.A.T. (non-exercise activity thermogenesis): This refers to all the low-level movement you do outside of formal exercise, such as walking, standing, stretching, cleaning, or even fidgeting. Research shows that higher daily NEAT is linked to better metabolic health, improved blood sugar control, and lower inflammation. Over time, these small movements add up to significant protection against age-related decline.
HIIT (high-intensity interval training): These short bursts of intense effort followed by rest or low activity can be especially beneficial for longevity. HIIT has been shown to improve insulin sensitivity, reduce visceral fat and strengthen the heart.

Together, consistent daily movement and occasional high-intensity effort create a powerful punch against the hallmarks of aging.

How to do it
Start with small, intentional habits that make activity part of your everyday routine:

Swap long periods of sitting for standing desks or short walking breaks.
Turn work calls or one-on-one meetings into walking meetings.
Aim for frequent micro-movements, such as stretching, taking the stairs, or pacing during phone calls.
Incorporate HIIT-style bursts of activity, like a few 30-second sprints, jump rope intervals, or bodyweight circuits, just two or three times per week.

5. Prioritize rest and recovery

Sleep is one of the most powerful yet overlooked anti-aging tools. During deep, restorative sleep, your body performs critical repair and cleanup work that cannot happen while you are awake. This includes:

Brain detoxification: While you sleep, the brain’s glymphatic system flushes out toxins and metabolic waste, including beta-amyloid plaques linked to cognitive decline.
Hormonal regulation: Research shows that key hormones that govern metabolism, appetite, stress response, and growth (such as cortisol, insulin and growth hormone) are balanced during sleep.

When sleep is consistently cut short, these processes are disrupted. Chronic sleep deprivation has been directly linked to accelerated biological aging, increased inflammation, and impaired glucose control. Simply put, neglecting sleep can speed up the clock on your cells.

How to do it
Optimizing your sleep does not require perfection—but small, consistent habits can make a big difference:

Stick to a schedule: Go to bed and wake up at the same time each day to align with your body’s circadian rhythm.
Create a sleep-friendly environment: Keep your bedroom cool, dark and quiet to encourage deep, uninterrupted rest.
Unplug before bed: Limit exposure to blue light from phones, TVs and computers at least an hour before sleep to avoid melatonin disruption.
Wind down with intention: Establish a relaxing bedtime routine, such as reading, stretching or meditation, to signal to your body that it is time to rest.

6. Reset your body with strategic fasting

Fasting is more than a diet trend. Incorporating intermittent fasting (IF) practices, like time-restricted eating (TRE), and periodic prolonged fasting cycles of more than 72 hours is a cornerstone of the Longevity Diet and can supports both everyday metabolic benefits and cellular renewal benefits linked to longevity.

“The best longevity outcomes come from a rhythm that combines both intermittent fasting and occasional cycles of a fasting-mimicking diet,” says Melanie Murphy Richter, MS, RDN. “Daily practices like time-restricted eating help stabilize metabolism, while periodic prolonged fasts engage deeper cellular renewal. Together, this routine supports lasting healthspan and the cellular resilience linked to longevity.”

What fasting does for your body

IF benefits (daily or weekly): IF is shown to help improve insulin sensitivity, promote healthy weight management, reduce inflammation, and give your digestive system time to rest. Studies also suggest IF supports metabolic flexibility (aka your body’s ability to switch between burning carbs and fat for fuel).

Prolonged fasting (periodic): When fasting extends to 72 hours or more, the body taps into deeper longevity mechanisms:

Autophagy: After about 72 hours of nutrient deprivation, your body enters a natural cellular recycling system known as autophagy. During autophagy, your body works to remove or recycle away damaged cells that have been shown to contribute to aging and disease.
Stem cell regeneration: Prolonged fasting has been shown to trigger the regeneration of stem cells, helping replenish and rejuvenate tissues.
Metabolic reset: Fasting has been shown to support healthy insulin sensitivity and help your body switch more efficiently between burning glucose and fat for energy, key components of healthy aging.

How to do it

Practice quarterly prolonged fasting with Prolon’s Fasting Mimicking Diet (FMD)
- Extended water-only fasts can be hard to maintain, risky for many people, and may cause nutrient deficiencies if not done under medical supervision. Prolon’s 5-Day FMD was designed to give your body the cellular benefits of fasting, like autophagy and metabolic reset, without complete food deprivation—and it has been proven to reduce biological age by up to 2.5 years after three monthly cycles. Completing an FMD cycle three to four times a year helps you safely tap into deep renewal processes that can help slow aging.

Practice daily or weekly intermittent fasting

Circadian eating:
A form of TRE, Circadian Eating begins with a 12-hour feeding window (for example, 7 a.m. to 7 p.m.) and a 12-hour fasting window, aiming to align with your body’s circadian rhythm. This type of eating has been associated with improved digestion, better sleep quality, enhanced metabolic health, reduced inflammation, and greater long-term weight management.
5:2 Weekly Fasting:
On two non-consecutive days of the week, reduce your calorie intake to about 500–600 calories, while eating normally on the other five days. This method can help improve insulin sensitivity, promote fat loss, and give your digestive system a regular reset without requiring daily fasting.

7. Strengthen your social connections

Humans are wired for connection, and research shows that relationships are one of the most powerful yet overlooked anti-aging tools. Strong social ties are linked to better mental health, lower stress and a reduced risk of chronic disease.

Here’s why connection matters at the cellular level:

Lower stress hormones: Meaningful relationships can help reduce cortisol, the stress hormone that, when chronically elevated, may accelerate inflammation and cellular damage.
Heart and immune support: Social bonds have been shown to protect cardiovascular health and strengthen immune function, both of which decline with age.
Cognitive resilience: Close relationships and regular social engagement may reduce the risk of cognitive decline and support long-term brain health.
Healthy habit adoption: Studies also show that people are more likely to embrace positive health behaviors when their community does too. Including your spouse, family members, colleagues, or close friends on your journey makes it easier to build and maintain lasting lifestyle changes.

On the flip side, loneliness and social isolation have been directly associated with faster biological aging, increased inflammation and higher risks of chronic disease. In other words, relationships are not just nice to have—they are essential for longevity.

How to do it
Building stronger connections does not require a complete life overhaul, just intentional steps toward deeper engagement. Try:

Scheduling regular check-ins with friends or family members, even if brief.
Joining community groups or clubs that align with your interests, whether fitness, hobbies, or service-oriented.
Participating in Prolon’s group-led fasts, which not only deliver the benefits of fasting but also offer accountability, encouragement and shared motivation.
Volunteering for causes that matter to you, which fosters purpose while building bonds.
Making time for face-to-face conversations and shared laughter, which release feel-good neurotransmitters that help buffer stress.

The science is clear: while we can’t stop the passage of time, we can influence how it shows up in our bodies and minds. By focusing on the daily choices that impact cellular health, from the food you eat, to how you move, rest, and connect with others, you’re actively shaping not just your lifespan, but your healthspan. Start with one or two strategies that resonate most with you, and build from there. Small, intentional shifts compound over time into powerful results, helping you stay stronger, sharper, and more vibrant for the years ahead.

Sources:

Harvard.edu: Eat more plant-based proteins to boost longevity

Keck.USC.edu: Fasting triggers stem cell regeneration of damaged, old immune system

Nature.com: Fasting-mimicking diet causes hepatic and blood markers changes

NIH.gov: Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes

NIH.gov: Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis

NIH.gov: IGF-1 and cardiometabolic diseases: a Mendelian randomisation study

NIH.gov: Is healthy behavior contagious: associations of social norms with physical activity and healthy eating

NIH.gov: Lonely days: Linking day-to-day loneliness to biological and functional aging

NIH.gov: Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults

NIH.gov: Obesity, Dietary Patterns, and Hormonal Balance Modulation: Gender-Specific Impacts

NIH.gov: Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review