What causes aging and how to slow it?

Aging is not fate. It is driven by specific, biological processes at cellular level. Here’s how biology, lifestyle, and habit-building can help you live longer and better.

What is aging?

Aging is inevitable. Is it? Undoubtedly, the clock keeps ticking. So no one can escape chronological aging. But biological aging may move at different speeds for different people.

From a biological perspective, aging is the progressive loss of function at the cellular and systemic level, which eventually leads to increased vulnerability, disease, and ultimately, death. It is the gradual accumulation of damage to the body’s molecules, cells, and tissues, paired with a decline in the body’s ability to repair that damage.

Think of the body like a well-maintained house. Over time, despite good care, wear and tear accumulates – paint fades, pipes rust, and the roof starts to leak. If the repair team (your body’s maintenance systems) slows down or becomes less efficient, that damage builds up faster than it can be fixed. That’s aging in action. The result: Of the roughly 173,000 people who die each day across the globe, more than two-thirds die from age-related causes.

But aging is not caused by a single factor. Rather, it’s the result of multiple interlinked biological processes that affect everything from the energy-producing mitochondria in your cells to the length of your chromosomes. Scientists sometimes refer to these processes as “hallmarks” or “pathways” of aging, and understanding them has become one of the most exciting frontiers in medical research.

Whether aging itself should be classified as a disease is still debated. What is clear is that age is the single greatest risk factor for most chronic diseases that eventually kill us. Therefore, slowing down aging also means lowering the risk of dying from cancer, heart disease, diabetes and dementia.

The pathways of aging

We all experience aging from the day we are born. But there are different underlying mechanisms that influence how fast or slowly it may progress. Crucially, each of these mechanisms can potentially be influenced by lifestyle choices, nutrition, and emerging therapies.

1. AMPK

AMPK is like your cell’s internal fuel gauge. When energy levels are low – such as during exercise or fasting – AMPK kicks in to restore balance. It promotes processes that generate energy (like fat burning) and inhibits ones that consume it unnecessarily (like fat storage). This helps maintain cellular health, improves insulin sensitivity, and reduces inflammation. Activating AMPK has been associated with longer lifespans in various organisms. You can boost AMPK naturally through exercise, calorie restriction, and plant-based compounds like quercetin (found in apples, onions, and berries) and berberine (a bioactive compound from several plants used in traditional Chinese medicine).

2. Autophagy

Autophagy literally means “self-eating” – but in a good way. It’s your body’s way of cleaning out damaged cells and recycling their parts. Think of it like a cellular decluttering system that removes broken proteins and organelles before they cause harm. As we age, autophagy slows down, leading to the buildup of cellular junk. Fasting, exercise, and polyphenols (like those in green tea) can boost autophagy, promoting longevity and protecting against age-related diseases like Alzheimer’s.

3. Cellular Senescence

Cells have a limit on how many times they can divide. Once they hit that limit or experience too much damage, they stop dividing but don’t die – they become senescent. These “zombie cells” linger in the body and release harmful substances that damage neighboring healthy cells and promote chronic inflammation. Over time, they accumulate and contribute to aging, cancer, and degenerative diseases. Research into senolytics – compounds that can clear these cells – is ongoing, and exercise has shown potential in slowing their accumulation.

4. Epigenetics

All of your cells contain the same genetic blueprint (DNA), but epigenetic instructions determine whether a cell becomes a skin cell, a brain cell, or a liver cell. These instructions work like switches and dimmers that control gene activity.

To say it with a metaphor: if your DNA is the piano, the complete set of available keys, then your epigenome defines the way the piano is played, which notes are struck and in what sequence. Over time, with age and exposure to stress, toxins, and poor lifestyle choices, the sheet music becomes smudged and the pianist starts making mistakes. In other words, the cell starts “forgetting” what type of cell it is or how it’s supposed to function. This “epigenetic drift” is thought to be a major driver of aging.

Encouragingly, lifestyle factors like a healthy diet, regular exercise, good sleep, and stress reduction help preserve or even partially restore the epigenetic “music,” keeping your cells playing the right notes for longer.

5. Glycation

Glycation happens when sugar molecules stick to proteins or fats, creating harmful compounds that, over time, accumulate in your tissues and organs, making them stiff, inflamed, and less functional. Think of it like caramelizing onions – when sugar binds to protein and heat is added, the result is a sticky, browned mess. Inside your body, this “caramelization” doesn’t enhance flavor – it damages collagen in your skin (leading to wrinkles), blood vessels (increasing the risk of heart disease), and even your brain (contributing to neurodegeneration).

High blood sugar levels speed up glycation, which is why it is especially problematic in people with diabetes or prediabetes. Diets high in refined carbs and sugary foods accelerate this process, while reducing sugar intake, eating more whole foods, and keeping blood glucose levels stable can slow it down.

6. IGF-1

IGF-1 is a hormone that supports growth and development, especially in childhood. But in adulthood, high levels may accelerate aging by promoting cell growth at the expense of repair. This increases the risk for cancer and metabolic diseases.

This pathway is influenced by nutrient availability, particularly protein intake – and studies suggest that lowering animal protein consumption, especially during midlife, may reduce IGF-1 levels and slow biological aging.

There’s also growing interest in metformin, a common diabetes drug, which appears to indirectly affect this pathway by improving insulin sensitivity and mimicking some of the benefits of caloric restriction. Clinical trials are underway to assess its role as a longevity-enhancing compound.

7. Inflammation

As we age, our immune system often shifts into a low-grade, chronic inflammatory state – sometimes called “inflammaging.” It’s like having a small fire constantly smoldering inside you, damaging tissues and increasing the risk for heart disease, Alzheimer’s, and more. Chronic inflammation is often fueled by poor diet, sedentary lifestyle, and environmental toxins. Anti-inflammatory foods (like turmeric, berries, and leafy greens), regular movement, and stress reduction can help keep it in check.

8. mTOR

mTOR is a key nutrient-sensing pathway that tells your body when to grow and build. When active, it promotes cell growth and protein synthesis. But constant activation – especially from excess calories or protein – can block repair processes like autophagy. Think of it like a switch between growth and maintenance. Periodically dialing down mTOR (via fasting or plant-based diets) can promote longevity by shifting the body toward repair and rejuvenation.

9. Oxidation

Oxidation occurs when unstable molecules called free radicals damage DNA, proteins, and cell membranes. It’s like rust for your cells. This damage accumulates over time and is linked to many age-related diseases. While oxidation is a normal byproduct of metabolism, excessive levels (from pollution, smoking, or poor diet) accelerate aging. Antioxidants from fruits, vegetables, and whole grains help neutralize free radicals and reduce this damage.

10. Sirtuins

Sirtuins are a family of proteins that help regulate many critical functions in the body, including DNA repair, inflammation control, and energy metabolism. Scientists often refer to the genes producing these proteins as “longevity genes” because of the role they play in promoting cellular health and extending lifespan – at least in animal models.

Sirtuins require a molecule called NAD+ to function. But NAD+ levels decline with age, which may reduce the activity of sirtuins and contribute to aging. This is why boosting NAD+ – via precursors like NMN or NR – is being explored as a way to enhance sirtuin activity and promote longevity. Other potential pathways to activate sirtuins are lifestyle strategies like intermittent fasting and exercise or compounds like resveratrol (found in red wine and grapes). Before you ask, drinking excessive amounts of red wine has not proven a successful strategy.

11. Telomeres

Telomeres are the protective caps at the ends of chromosomes – like the plastic tips on shoelaces. Every time a cell divides, its telomeres shorten. When they become too short, the cell can no longer divide and may become senescent or die. Telomere shortening is strongly associated with aging and age-related diseases. Stress, poor diet, and inactivity can accelerate telomere loss, while healthy lifestyle changes may help slow it down.

How can we slow aging?

The most powerful anti-aging intervention may be how we live each day. The goal is not just to extend lifespan but also healthspan, the number of years we remain strong, active, and free of disease.

So what behaviors slow down aging? While there is no magic pill, research consistently points to a handful of foundational lifestyle choices that can positively influence many (if not all) aging pathways.

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Quick Wins: Small Tweaks, Big Impact

• Don’t smoke: Smoking accelerates nearly every hallmark of aging – damaging DNA, impairing blood vessels, and promoting inflammation. If there’s one thing to quit for your longevity, it’s this.

• Limit alcohol: Even moderate drinking is now linked to increased risk of cancer, cognitive decline, and sleep disruption. Less is always better.

• Avoid ultra-processed foods: These foods are low in nutrients, high in sugar, and can spike insulin, feed inflammation, and drive glycation.

• Move more: Even light physical activity – like walking for 30 minutes per day – can have a big effect on mitochondrial health and overall longevity.

• Prioritize relationships: Loneliness and social isolation have been linked to higher mortality rates. Staying connected is a surprisingly potent health strategy.

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1. Exercise

Regular physical activity is one of the strongest known predictors of healthy aging. Exercise boosts AMPK activity, promotes autophagy, reduces inflammation, and helps preserve muscle mass, which is crucial for long-term mobility and metabolic health.

What to do: Mix aerobic training (e.g., brisk walking, running, cycling) with strength training (2–3x/week). Include balance and flexibility exercises, especially as you age. Building consistent exercise habits is crucial.

2. Nutrition

Nutrition may be the most powerful lever we have to slow aging – because it influences all known aging pathways. What we eat affects inflammation, oxidative stress, insulin sensitivity, IGF-1 levels, microbiome composition, and more. Food isn’t just fuel – it’s biochemical information that programs how fast (or slowly) we age.

What to do: Favor plant-rich, whole-food diets high in fiber, antioxidants, and healthy fats. Minimize intake of meat, dairy, and eggs, which are linked to increased IGF-1, inflammation, and other pro-aging mechanisms. Ultra-processed foods, excess sugar, and trans fats are also major aging accelerators. Prioritize a diversity of colorful fruits and vegetables, legumes, whole grains, nuts, seeds and spices for maximum anti-aging benefit.

3. Sleep

While you sleep, your brain clears out metabolic waste, your immune system resets, and your body repairs damage at the cellular level. Even one poor night of sleep can impair glucose metabolism, elevate inflammatory markers, and reduce cognitive performance. Chronic sleep loss further accelerates aging, increases disease risk, and is associated with shorter telomeres and reduced longevity.

What to do: Aim for 7-9 hours of high-quality sleep. Keep a consistent schedule and create a cool, dark, quiet sleep environment. Limit food intake and lock your phone away two hours before you go to bed.

4. Mental Health

Mental well-being is deeply linked to physical aging. Chronic stress elevates cortisol, a hormone that – when persistently high – can suppress immune function, promote inflammation, and accelerate neurodegeneration. But it’s not just about stress: depression, anxiety, loneliness, and emotional trauma have all been associated with increased risk of chronic disease, faster biological aging, and even changes in gene expression.

What to do: Mental health deserves the same proactive care as physical health. Regular mindfulness practices, therapy, journaling, and social connection can all support emotional resilience. Purpose, optimism, and strong relationships are powerful longevity factors in themselves. If struggling with depression or other mental health conditions, seeking professional help is not only vital for quality of life – it may also help slow aging.

5. Medication & Supplements

Some longevity experts are exploring pharmaceuticals like metformin, NMN or rapamycin, which may influence pathways like IGF-1, Sirtuins and mTOR, respectively. While promising, these are still experimental in healthy individuals and require supervision. When following a balanced diet, supplements are generally not necessary. There are a few exceptions when you have diagnosed preconditions or nutrient deficiencies (like iron-deficiency among menstruating women or vitamin B12 deficiency common among vegans).

What to do: Focus first on lifestyle. If considering longevity-focused medications or supplements, consult a knowledgeable healthcare provider, check scientific guidelines and weigh risks carefully.

75% of aging is avoidable

Aging may be inevitable – but how fast it happens, and how much it impacts our quality of life, is largely up to us. According to Dr. Michael Greger, only about 25% of the difference in lifespan between people is due to genetics. This means that a large portion of our lifespan, around 75%, is influenced by other factors, such as lifestyle choices and environmental factors. Therefore, the interventions described offer a realistic, science-based roadmap to feeling better, staying independent longer, and potentially adding years or even decades of healthy life.

Across the animal kingdom, nature offers proof that lifespan does not need to be fixed. The naked mole rat shows virtually no signs of aging until very late in life. Aquatic animals like hydra and the immortal jellyfish even don’t age at all, meaning that their risk of mortality does not increase over time. Greenland sharks live between 250 and 500 years, reaching puberty at about 150 years of age. And in labs, scientists have extended the lives of mice, worms, and flies by up to 50% simply by modifying diet, gene expression, or exposure to certain compounds. The implication is profound: the biological processes that drive aging are flexible – and they can be slowed.

Researchers like David Sinclair propose that aging itself may be a reversible condition, rooted in epigenetic noise – a cellular loss of “instructional memory” that may one day be reprogrammed. Venki Ramakrishnan sees the accelerating pace of anti-aging science as a potential turning point in human history – raising possibilities that once belonged only to science fiction.

But while the long-term future may hold gene therapies and cellular reboots, what you do today still matters most. Modern science has shown that consistent lifestyle choices – how we eat, sleep, move, think, and manage our medical care – can slow down every major biological aging pathway. They don’t require a lab or a doctor. The responsibility shifts to the individual. It is up to you to build healthy habits and implement small, consistent changes throughout your life.

The hard part isn’t knowing. It’s doing.

Most people don’t fail because they’ve never heard of the benefits of healthy eating or regular exercise. They struggle to stick with it consistently. Good information is important – but building habits around that information is where real change happens. That is why the next frontier of longevity is not just new science – we need better systems for behavior change.

At ever/ever, we believe the most powerful anti-aging intervention is not a pill or a protocol. It is the ability to build and sustain habits that align with your life – and to do it with real, human support. Through personal coaching, science-based planning, and human-to-human accountability, we guide you step by step toward a healthier, longer, more fulfilling life. Whether you are trying to sleep better, eat smarter, exercise more consistently, or just get started, we’re here to help you turn intention into lasting action.

If you are interested to know more, reach out. Your future self will thank you.

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Cheat sheet for nutrition to slow aging

🥦 Eat more of these

To support cellular repair, reduce inflammation, and slow aging across multiple pathways.

1. Leafy Greens (e.g., Kale, spinach, arugula, beet greens) → High in nitrates, folate, and antioxidants; support cardiovascular and brain health.

2. Berries (e.g., blueberries, strawberries, blackberries, raspberries) → Rich in polyphenols and anthocyanins; combat oxidative stress and cognitive decline.

3. Legumes (e.g., lentils, chickpeas, black beans, kidney beans, soybeans) → Promote glycemic control, reduce IGF-1 levels, and improve microbiome diversity.

4. Whole Grains (e.g., oats, quinoa, bulgur, barley, brown rice) → Contain fiber and phytonutrients that lower cholesterol and reduce inflammation.

5. Nuts and Seeds (e.g., walnuts, flaxseeds, chia seeds, almonds, pumpkin seeds) → Rich in healthy fats, magnesium, and plant-based omega-3s.

6. Cruciferous Vegetables (e.g., broccoli, cauliflower, Brussels sprouts, bok choy, cabbage) → Contain sulforaphane and other compounds that enhance detoxification enzymes.

7. Mushrooms (e.g., shiitake, maitake, oyster, portobello) → Rich in ergothioneine and beta-glucans that support immune and brain function.

8. Sea Vegetables (e.g., nori, dulse, kelp, wakame) → Provide iodine, antioxidants, and protective polysaccharides.

9. Herbs and Spices (e.g., turmeric, ginger, garlic, rosemary, cinnamon) → Potent anti-inflammatory and antioxidant effects.

10. Fermented Foods (e.g., sauerkraut, kimchi, tempeh, miso, natto) → Support gut microbiome, which is linked to aging, immunity, and brain health.

🚫 Eat less (or none) of these

These foods accelerate aging through inflammation, glycation, oxidation, and hormonal disruption.

1. Meat and Poultry (e.g., beef, pork, chicken, turkey)
   → Linked to increased IGF-1, cancer risk, inflammation, and cardiovascular disease.

2. Dairy Products (e.g., milk, cheese, yogurt, butter → Associated with elevated IGF-1 levels and increased risk of hormone-dependent cancers.

3. Eggs (chicken eggs, quail eggs, any eggs) → High in cholesterol and choline, which may contribute to heart disease and cancer.

4. All Alcohol (wine, beer, liquor, cocktails) → Even light drinking increases risk of cancer, liver disease, and brain shrinkage.

5. Ultra-Processed Foods (e.g., chips, fast food, frozen meals, sugary cereals, candy bars) → High in additives, sodium, refined sugars, and trans fats that disrupt metabolism and gut health.

6. Sugary Beverages (e.g., soda, energy drinks, sweetened iced tea, juice with added sugar) → Accelerate glycation, raise blood glucose, and feed inflammation.

7. Refined Grains (e.g., white bread, white pasta, pastries, crackers) → Lack fiber and spike blood sugar, promoting metabolic dysfunction.

8. Saturated and Trans Fats (e.g., palm oil, coconut oil, margarine, shortening) → Contribute to oxidative stress, arterial stiffening, and systemic inflammation.

9. Fried Foods (e.g., french fries, fried chicken, doughnuts, tempura) → High in oxidized fats and acrylamides; increase inflammation and are linked to heart disease and premature aging.

10. Processed Meats (e.g., bacon, sausage, ham, hot dogs, deli meats) → Classified as Group 1 carcinogens by WHO; linked to colon cancer and heart disease.

Glossary

AGEs: Advanced glycation end-products, harmful compounds that accumulate in your tissues and organs, making them stiff, inflamed, and less functional

AMPK: Adenosine monophosphate-activated protein kinase, an enzyme that plays a key role in cellular energy balance

IGF-1: Insulin-like Growth Factor 1, a hormone involved in growth and aging

mTOR: Mechanistic Target of Rapamycin, a nutrient-sensing pathway that regulates growth and metabolism

NAD+: Nicotinamide adenine dinucleotide, coenzyme essential for energy production, DNA repair, cell growth and survival

NMN: Nicotinamide mononucleotide, a supplement precursor to NAD+, believed to support healthy aging

NR: Nicotinamide riboside, another precursor to NAD+ with similar potential benefits

Metformin: A common diabetes medication being studied for its possible anti-aging effects due to its impact on insulin sensitivity and metabolic pathways

Rapamycin: Originally an immunosuppressant drug, now being investigated for its ability to inhibit mTOR and potentially extend lifespan

Quercetin: Flavonoid found in many fruits and vegetables, with anti-inflammatory and antioxidant properties

Berberine: Plant compound traditionally used in Chinese medicine, studied for its effects on blood sugar regulation and AMPK activation

Sources

Books:

Attia, P., & Gifford, B. (2023). Outlive: The Science and Art of Longevity. Harmony Books.

Greger, M. (2023). How Not to Age: The Scientific Approach to Healthier Aging. Flatiron Books.

Ramakrishnan, V. (2024). Why We Die: The New Science of Aging and the Quest for Immortality. Hachette.

Sinclair, D. A., & LaPlante, M. (2019). Lifespan: Why We Age – and Why We Don’t Have To. Atria Books.

Peer-reviewed scientific articles:

López-Otín, C., Blasco, M. A., Partridge, L., Serrano, M., & Kroemer, G. (2023). The hallmarks of aging: An expanding universe. Cell, 186(2), 243–278. https://www.sciencedirect.com/science/article/pii/S0092867422013770

López-Otín, C., Blasco, M. A., Partridge, L., Serrano, M., & Kroemer, G. (2013). The hallmarks of aging. Cell, 153(6), 1194–1217. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836174/

Rattan, S. I. S. (2017). Theories of biological aging: Genes, proteins and free radicals. Oxidative Medicine and Cellular Longevity, 2017, Article ID 7941563. https://onlinelibrary.wiley.com/doi/10.1155/2017/7941563

Fulop, T., Larbi, A., Witkowski, J. M., McElhaney, J., Loeb, M., Mitnitski, A., & Pawelec, G. (2010). Aging, frailty and age-related diseases. Biogerontology, 11(5), 547–563. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8002281/

Zhang, Z., Li, J., Zhang, L., Zhang, Y., Wang, D., Yang, L., & Liu, X. (2023). Biological pathways and mechanisms of aging: From insights to interventions. Signal Transduction and Targeted Therapy, 8, Article 96. https://www.nature.com/articles/s41392-023-01502-8

Li, Y., Pan, Y., & Li, J. (2022). Emerging insights into the regulation of aging by signaling pathways. Signal Transduction and Targeted Therapy, 7, Article 93. https://www.nature.com/articles/s41392-022-01251-0

Web articles and institutional sources:

New York Times (2024). What We Know About the Biology of Aging. Retrieved from https://www.nytimes.com/2024/03/20/well/live/aging-biology-dna.html

Cleveland Clinic. (n.d.). Premature Aging: What It Means and How to Slow It Down. Retrieved from https://my.clevelandclinic.org/health/symptoms/23105-premature-aging

Healthline. (2023). Why Do We Age? Causes and Theories. Retrieved from https://www.healthline.com/health/why-do-we-age#theories

National Center for Biotechnology Information. (n.d.). Aging and Mechanisms of Aging. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK10041/