# How to Reverse Aging: Lifestyle, Workout, and Nutrition It’s no secret that staying fit by working out, eating healthy, and being physically active can help keep us young and full of energy. But as old age sets in, many people resign themselves to the effects of aging, accepting joint pain, weight gain, memory loss, and more as inevitable. ![woman](//cdn.gymaholic.co/articles/how-to-reverse-aging-lifestyle-workout-and-nutrition/woman.jpg "woman") However, emerging research suggests that this has not had to be the case. Biological aging can be slowed and even reserved. The human body is amazingly adaptive and can rejuvenate under the right circumstances. This article will discuss how you can actually reverse aging by optimizing your habits and routines. ## Why do we age? For many people, aging is synonymous with being weak and fragile. As we get older, our vulnerability to major conditions like cancer, diabetes, and heart disease grows exponentially. But what exactly about aging makes us more susceptible? Aging is largely caused by changes to our epigenome - the system that controls how our genes work. As we age, our lifestyle, illnesses, and long-term medications, such as painkillers and anti-inflammatory drugs, can make our cells lose small bits of epigenetic information over time. Without this information, cells start to "forget" what type of cell they should be. This confusion means they may not function properly - some grow out of control, some stop responding to threats. These cellular changes lay the groundwork for age-related diseases and even cancer. ## Can we reverse aging? The short answer is yes. Aging is a biological process, and we have more control over it than we think. Recent studies have found that we can slow down the rate of aging by better maintaining our epigenome. Our DNA contains “longevity genes”. These genes activate when we are exposed to adversities and protect our epigenome. Longevity genes trigger our responses against aging when we are exposed to threats such as [cold](https://www.gymaholic.co/articles/how-cold-showers-can-help-you-lose-weight-and-more) or hot temperatures, hunger, and survival scenarios. ## How do we slow down and reverse aging? ### 1. Fasting [Time-restricted fasting](https://www.gymaholic.co/articles/optimize-circadian-rhythm-with-time-restricted-eating) and other forms of [caloric restrictions ](https://www.gymaholic.co/articles/why-is-calorie-deficit-important-for-weight-loss-success)can help improve the [gut microbiome](https://www.gymaholic.co/articles/how-to-improve-your-gut-health) and enhance longevity. **Benefits of fasting:** * Reduced metabolic rate * Decrease oxidative stress * Improve [insulin sensitivity](https://www.gymaholic.co/articles/fat-loss-plateau-understanding-insulin-sensitivity) * [Enhance hormonal functions](https://www.gymaholic.co/articles/the-hormonal-effects-of-exercise) Multiple lab studies have found that monkeys who eat less can live longer by up to 3 more years. This is equivalent to 9 more years in the human lifespan. Eating 30% less of our usual diet can delay the onset of chronic diseases and enhance longevity. This is mainly because of the effects of fasting on reducing [inflammation](https://www.gymaholic.co/articles/the-role-of-exercise-in-managing-pain-and-inflammation) and keeping our cells healthier and younger. > Eating less often produces the opposite effects of obesity. ### 2. High-Intensity Exercise [High-intensity interval training ](https://www.gymaholic.co/articles/the-best-hiit-high-intensity-interval-training-workouts)(HIIT) can have a profound impact not just on our heart, lungs, and brain but also on our cells themselves. HIIT leads to a shortage of oxygen in the body, which puts us under tons of short-term stress. This necessary stress activates the longevity genes, which repair our DNA. One Mayo Clinic study found that HIIT reverses damage to our mitochondria— the ones responsible for creating energy molecules for our body to keep functioning. > HIIT puts our body under the necessary stress to drive positive change. ### 3. Optimal sleeping pattern We all know that sleep is essential to life. But it turns out the [quality of our sleep ](https://www.gymaholic.co/articles/the-essential-role-of-sleep-in-enhancing-your-fitness)is even more crucial if we want to live a longer life. As we age, the most restorative stage of sleep - slow wave sleep or SWS - progressively declines. This deep sleep phase, characterized by delta brain waves, shrinks by 2-7% each decade. By our 60s, SWS may disappear completely, particularly in men. ![sleep](//cdn.gymaholic.co/articles/how-to-reverse-aging-lifestyle-workout-and-nutrition/sleep.jpg "sleep") However, research reveals that people who live exceptionally long lives - between 85 and 115 years - can maintain healthy slow-wave sleep. This suggests that preserving [sufficient deep sleep](https://www.gymaholic.co/articles/the-essential-role-of-sleep-in-enhancing-your-fitness) may be the key to maximizing human lifespan. **How to optimize sleeping pattern:** * Sleep in a cool, dark, quiet environment * Avoid large meals and caffeine late in the day * Try hot showers/sauna before bedtime * Stick to a regular sleep-wake schedule * Consider supplements like magnesium, glycine, calcium, zinc, and melatonin > The quality of your sleep is crucial for longevity. ### 4. Meditation and relaxation We live in a world full of distractions and noises. For decades, studies have confirmed that inner silence and taking time off can lead to better mental and physical health. Emerging studies show that mindfulness and meditation can also affect our bodies on the molecular level. Meditative movements, such as [Yoga](https://www.gymaholic.co/articles/9-yoga-asanas-poses-to-help-you-lose-weight-fast) and Tai chi, have been shown to slow down changes in the DNA associated with aging. Mindfulness practices and meditation have also been shown to protect epigenomes, improve fat storage, modulate inflammation, and enhance brain performance. > Mindfulness and meditation can help prevent chronic diseases related to stress. ### 5. Strength training The most debilitating effect of aging is the loss of muscle mass and strength, leading to loss of function and decreased ability to move and do physical tasks. Our muscles decrease in size by 3-8% every 10 years after age 30. This effect is even more pronounced by the time we reach 60. Your ability to move freely in the later years determines your health and life expectancy. In one large-scale study, adults who are performing [strength training](https://www.gymaholic.co/articles/strength-training-benefits) three times or more per week have a 47% lower risk of premature death than physically inactive people. > Adopting a strength training routine early in life is crucial to maintaining physical independence. ### 6. Avoid DNA damage DNA damage is the main reason why we age. Damage in our DNA can accumulate and modify our epigenome, resulting in inflammatory diseases and even cancers. **How to avoid DNA damage:** * Avoid harmful substances (illegal drugs, alcohol, and smoking) * Avoid chronic stress (trauma, relationship stress, financial stress, work-life imbalance) * Avoid radiation (X-rays and UV rays from extreme sun heat) * Avoid low nutritional value foods (soda, soft drinks, candies, chips, fast food, sugary breakfast) > If we can protect our DNA from damage, we can increase our lifespan. Here’s reverse aging plan for women: {id:28099,className:Plan} And for men: {id:28104,className:Plan} ## 2-Week Workout Routine to reversing aging Remember, engaging in high-intensity exercises is key to enhancing longevity and reversing aging. This means speeding up the tempo of your workout and minimizing rest periods between sets. Ideally, you want to combine some form of strength training and [HIIT exercise](https://www.gymaholic.co/articles/best-hiit-protocols-to-lose-fat-and-get-lean-muscle-mass) in your exercise sessions and incorporate active recovery during your rest days. ### Example of a 2-week reversing aging workout routine **Week 1**

Day	Focus	Parameters
Monday	Cardiovascular and Strength	5 sets x 30 sec of: High knee Push up Burpee Squat Rest 30-45 seconds between rounds
Tuesday	Rest & Recovery	Light stretching, Yoga
Wednesday	Strength and Agility	4 sets x 30 sec of: Mountain climber Lunge Plank Jump squat Rest 30-45 seconds between rounds
Thursday	Rest and Recovery	Light stretching, Yoga
Friday	Endurance and Power	5 sets x 30 sec of: Sprint Plank jacks Jumping jack Flutter kick Rest 30-45 seconds between rounds
Saturday	Rest and Recovery	Light stretching or yoga
Sunday	Flexibility and Balance	4 sets x 30 sec of: Side lunges Toe touch crunch Alternate single leg side hop Tuck jump Rest 30-45 seconds between rounds

**Week 2**

Day	Focus	Parameters
Monday	Cardiovascular	4 sets x 30 seconds of: Jumping jack Tricep dip Box jump Russian Twist Rest 30-45 seconds between rounds
Tuesday	Rest and Recovery	Light stretching or yoga
Wednesday	Agility & Core Strength	5 sets x 30 seconds of: Lateral hop Push up Spiderman push up Sprawl frog kick Rest 30-45 seconds between rounds
Thursday	Rest and Recovery	Light stretching or yoga
Friday	Power and Endurance	5 sets x 30 seconds of: Burpee Reverse lunge Sprint Rest 30-45 seconds between rounds
Saturday	Rest and Recovery	Light stretching or Yoga
Sunday	Total body conditioning	3 sets x 30 seconds of: Jumping jack Tricep dip Box jump Lateral hop Push up Spiderman push up Burpee Rest for 1-2 minutes each round.

## Bottom line Accelerating and slowing down the rate of aging is possible depending on our lifestyle, level of physical activity, diet, and medications. We can reverse aging and delay the onset of age-related diseases by engaging in HIIT and strengthening exercises while incorporating strategies that preserve our epigenome. ### References: 1. _MacNee, W., Rabinovich, R. & Choudhury, G. (2014). Ageing and the border between health and disease. European Respiratory Journal, 44, 1332-1352: DOI: 10.1183/09031936.00134014_ 2. _Pal, S. & Tyler, J. (2016). Epigenetics and aging. Science advances, 2(7), e1600584. [https://doi.org/10.1126/sciadv.1600584](https://doi.org/10.1126/sciadv.1600584)_ 3. _Pagiatakis, C., et al. (2021). Epigenetics of aging and disease: a brief overview. Aging clinical and experimental research, 33(4), 737-745. [https://doi.org/10.1007/s40520-019-01430-0](https://doi.org/10.1007/s40520-019-01430-0)_ 4. _Grabowska, W., Sikora, E., & Bielak-Zmijewska, A. (2017). Sirtuins, a promising target in slowing down the ageing process. Biogerontology, 18(4), 447–476. [https://doi.org/10.1007/s10522-017-9685-9](https://doi.org/10.1007/s10522-017-9685-9)_ 5. _Lilja, S., et al. (2021). Five Days Periodic Fasting Elevates Levels of Longevity Related Christensenella and Sirtuin Expression in Humans. International journal of molecular sciences, 22(5), 2331. [https://doi.org/10.3390/ijms22052331](https://doi.org/10.3390/ijms22052331)_ 6. _Mattison, J. A., et al. (2017). Caloric restriction improves health and survival of rhesus monkeys. Nature communications, 8, 14063. [https://doi.org/10.1038/ncomms14063](https://doi.org/10.1038/ncomms14063)_ 7. _Colman, R. J., et al. (2014). Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys. Nature communications, 5, 3557. [https://doi.org/10.1038/ncomms4557](https://doi.org/10.1038/ncomms4557)_ 8. _Robinson, M., et al. (2017). Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell metabolism, 25(3), 581–592. [https://doi.org/10.1016/j.cmet.2017.02.009](https://doi.org/10.1016/j.cmet.2017.02.009)_ 9. _Zolovska, B. & Shatkin, J. (2013). “Assessment, Methodology, Training, and Policies of Sleep”. Encyclopedia of Sleep. Sciencedirect.com [https://www.sciencedirect.com/topics/medicine-and-dentistry/slow-wave-sleep](https://www.sciencedirect.com/topics/medicine-and-dentistry/slow-wave-sleep)_ 10. _American Sleep Association. (2022). “Deep Sleep: How to Get More of It”. sleepassociation.org [https://www.sleepassociation.org/about-sleep/stages-of-sleep/deep-sleep/](https://www.sleepassociation.org/about-sleep/stages-of-sleep/deep-sleep/)_ 11. _Venditti, S., et al. (2020). Molecules of Silence: Effects of Meditation on Gene Expression and Epigenetics. Frontiers in Psychology. [https://doi.org/10.3389/fpsyg.2020.01767](https://doi.org/10.3389/fpsyg.2020.01767)_ 12. _Gorzelitz, J., Trabert, B., Katki, H. A., Moore, S., Watts, E. L., & Matthews, C. E. (2022b). Independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease and cancer mortality in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial. British Journal of Sports Medicine, 56(22), 1277–1283. [https://doi.org/10.1136/bjsports-2021-105315](https://doi.org/10.1136/bjsports-2021-105315)_