The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place A brand new episode of the FoundMyFitness podcast with Dr. Steve Horvath (@prof_horvath) is out now Steve and Rhonda discuss: • Aging clocks (GrimAge, PhenoAge, & DunedinPACE) • How omega-3 slows epigenetic aging • Does weight loss reduce biological age? • Are biological age tests worth it? • The role of social connection • How much exercise slows epigenetic aging? And lots more Link in the next post

Consistent endurance exercise may be one of the most powerful ways to slow down biological aging. Six months of cycling (about 4.5 hours/week) reduced GrimAge by 7 months relative to the expected trajectory of normal aging. GrimAge is an epigenetic clock tied to mortality risk. Participants also increased VO₂ max by ~20%, and the reduction in GrimAge tracked with those gains in cardiorespiratory fitness, but not with changes in body composition. The anti-aging signal seemed to come more from becoming fitter, not just leaner. To @prof_horvath, this suggests biological aging is, at least to some extent, modifiable. We discuss how exercise may slow biological aging in the latest episode of the podcast. Out now.

Omega-3 may be a simple lever for slowing biological aging In a 3-year randomized trial of healthy older adults, 1 gram of omega-3 per day slowed epigenetic aging across multiple biological aging clocks The effect got stronger when omega-3 was combined with vitamin D and resistance training, with the full stack delaying phenotypic aging by about 3.8 months That may sound small, but slower aging biology compounds over time, and the full stack also reduced pre-frailty by ~40% and invasive cancer incidence by 61%

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and @prof_horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place A brand new episode of the FoundMyFitness podcast with Dr. Steve Horvath (@prof_horvath) is out now Steve and Rhonda discuss: • Aging clocks (GrimAge, PhenoAge, & DunedinPACE) • How omega-3 slows epigenetic aging • Does weight loss reduce biological age? • Are biological age tests worth it? • The role of social connection • How much exercise slows epigenetic aging? And lots more Link in the next post

Brand new episode of the FoundMyFitness podcast out now with @prof_horvath • A deep dive on aging clocks • What really works for slowing aging • How much exercise moves the needle • The role of social connection And lots more youtube.com/watch?v=3pRiY2zH…

New episode with Dr. Steve Horvath (@prof_horvath), a pioneer in the field of epigenetic aging clocks. Steve developed the original Horvath clock, one of the first tools to show that DNA methylation carries a remarkably reliable signal of aging across human tissues. In this episode, he explains what biological clocks actually measure, why different clocks can disagree, and how to interpret a biological-age result without treating it like a literal lifespan forecast. We talk about chronological age vs. biological age, and we also get into the intervention evidence on exercise and VO2 max, calorie restriction, omega-3s, vitamin D, multivitamins, and weight loss/GLP-1 therapy, among other topics! The big theme is that biological clocks can be useful dashboards, but they are not diagnoses, fortune-telling tools, or proof that one supplement has reversed aging. This was Steve's second appearance on the podcast and he did not disappoint. You won't want to miss this episode. Links to the episode on all platforms in the comments below. Timestamps: 0:00 - Introduction 1:59 - Biological vs. chronological age 7:33 - Why one clock isn't enough 13:16 - PhenoAge vs. GrimAge 15:21 - GrimAge & mortality risk 19:04 - Epigenome as stress memory 23:02 - Can stress be inherited? 25:06 - Why clocks fail in sperm 26:30 - Can lifestyle reverse GrimAge? 28:18 - DunedinPACE as an odometer 32:20 - Judging longevity interventions 34:41 - Clocks as mortality surrogates 38:28 - Most validated interventions 41:25 - 5 years younger in 7 months? 45:43 - Can GrimAge predict death? 47:30 - Translating GrimAge to lifespan 52:16 - Blind spots of aging clocks 58:20 - More than inflammation 1:00:56 - Young blood, transient effects 1:04:46 - Calorie restriction 1:08:54 - GLP-1 drugs & weight loss 1:12:24 - Can a multivitamin slow aging? 1:21:05 - Omega-3, vitamin D, & exercise 1:28:55 - Removing an aging accelerator 1:31:24 - Vegetables vs. exercise 1:36:58 - Does red meat age you? 1:38:38 - Hard training moves the clock 1:45:59 - Heat as an exercise mimetic 1:47:23 - When cold slows the clock 1:49:48 - Does poor sleep speed aging? 1:51:19 - Can friendship slow aging? 1:57:49 - Are consumer tests worth it? 2:02:46 - Choosing a reliable test 2:07:33 - Different clocks, different lenses 2:12:21 - Can AI build better clocks? 2:13:53 - Partial reprogramming 2:17:47 - What reprogramming can't fix 2:22:37 - Do DNA mutations drive aging? 2:24:53 - The silver bullet problem 2:29:23 - Limits of polygenic risk 2:33:32 - Steve's longevity routine 2:38:05 - How stress affects aging

From Rhonda's appearance on Diary of a CEO: youtube.com/watch?v=PyhmvAL-…