A recent issue of Time magazine features a fascinating series on longevity, where they regularly explore aging and the science of living longer, healthier lives.

I came across two new articles in this series, in which Time correspondents interviewed Dr. Eric Verdin, the president of the Buck Institute for Research on Aging and a professor of medicine at the University of California, San Francisco.

Most people today could expect to live to 95 in good health based on what we know about these four factors. When I tell this to people, they don’t really believe me. They think this isn’t true, but it is. That’s what the data says.

People will think, oh, that’s boring. I know this. My grandmother knew this. But I would say, not so fast. Educate yourself about what it means,. When we say physical activity, what does that mean? What’s a healthier diet?

– Dr. Eric Verdin in Times Magazine

The discussion also highlights the progress scientists are making in understanding longevity and discovering ways to extend it.

Here are some key takeaways from Dr. Verdin’s interview, where he shares science-backed insights on healthy aging and how we can live longer, healthier lives.

• About aging: Dr. Verdin explains that aging is essentially the slow breakdown of the body’s repair systems, leading to damage accumulation over time. While our bodies are constantly exposed to harmful forces, they also have protective mechanisms to repair damage. As we age, these repair systems weaken, which causes visible signs like wrinkles, resulting from cross-linked collagen fibers that can’t be undone. Targeting these pathways may hold the key to slowing down aging.
• Longevity research: When asked what sparked his interest in longevity research, Dr. Verdin shared that his lab began studying aging in the mid-1990s, a time when the field was experiencing breakthroughs. Their research focuses on epigenetic regulation (how our genes are expressed) and the role of ketone bodies in aging. Epigenetics, specifically histone modification, is key to aging, and the lab has identified enzymes involved in this process. They also study ketogenesis, the process where the body produces ketones, and how ketone bodies might impact aging.
• Ketone vs keto diets: Dr. Verdin clarified the difference between ketones and keto diets. Ketones, which are produced when the liver breaks down fats, are more than just an energy source. They act as signaling molecules that may have anti-aging effects. At the Buck Institute, researchers are exploring the potential of ketone supplements (specifically ketone esters) to improve health and combat aging-related conditions like frailty.
• Genetics role in longevity: Dr. Verdin also emphasized that genetics plays only a small role in longevity—over 90% of life expectancy is determined by non-genetic factors. He pointed to five key “pillars of aging” that significantly impact how we age: nutrition, physical activity, sleep, community, and medical interventions. Of these, he says community is the most powerful. While there’s no clear evidence that drugs or supplements extend lifespan, focusing on these five pillars can help us live healthy, longer lives—up to 95 years or more.

Pillars of longevity

Explaining, how do you do this? Dr. Verdin notes by thinking about what I call the “five pillars of aging”: nutrition, physical activity, sleep, community, and interventions like drugs or supplements.

• The Mediterranean diet: When it comes to diets, Dr. Verdin cautions against restrictive eating plans like keto, veganism, or vegetarianism, which can lead to imbalances. Instead, he recommends the Mediterranean diet for its balance of nutrients. He also stresses the importance of avoiding ultra-processed foods, saturated fats, and sugary foods (especially fast carbs like cereals and fruit juices) to prevent insulin spikes and hunger cravings. To better understand how food affects blood sugar, Dr. Verdin even suggests using continuous glucose monitors (CGMs).

• Physical activity and sleep: Dr. Verdin highlights the importance of regular physical activity and sleep. He recommends standing up between Zoom calls and walking 35-40 minutes each day, 20 minutes in the morning and another 20 at night. He also suggests adding weightlifting, balance exercises, and stretching to further boost your health. In terms of sleep, most people need 7-8 hours per night, as lack of sleep can harm metabolism and increase inflammation.
• Drug supplements for longevity: While some people turn to supplements for anti-aging benefits, Dr. Verdin warns against this, especially when done without medical supervision. He predicts that anti-aging drugs may be available in the next 5-10 years, but for now, unregulated supplements could do more harm than good. He urges people to focus on the four key pillars of good health—nutrition, physical activity, sleep, and social engagement—rather than relying on supplements.
• Social engagement: Dr. Verdin explains that the most powerful factor for longevity is actually community. Think about the strong relationships in your life—those you can truly rely on, like a partner, spouse, children, or close friends. These relationships don’t need to fit societal norms; they just need to make you feel supported and cared for when you need it. This is the most impactful factor, though it’s also the hardest to study in a lab setting.

Finally, Dr. Verdin emphasizes focusing on the four pillars of good health—nutrition, physical activity, sleep, and social engagement—rather than relying on unregulated supplements.

Acknowledgement: This summary was generated using AI writing tools as part of my experimental learning process. For more information, please refer to the original articles listed below.

Related Resource Link

• 8 Ways to Stay Healthy As You Age | TIME Magazine
• 4 Science-Backed Habits That Could Help You Live Longer | Time Magazine