Nutil

Aging

What science actually tells us about growing older

Common Myths About Aging

Myth: "Mental decline is inevitable with age"
Reality: Physical activity is associated with better cognitive function in older adults[1]. Lifestyle factors play a huge role in maintaining brain health.
Myth: "You can't build muscle after 50"
Reality: Older adults can build significant muscle through resistance training[2]. It just requires consistent effort and adequate protein intake.
Myth: "Depression is a normal part of aging"
Reality: Depression is not a normal part of agingⓘ. It's a treatable condition that should never be dismissed as inevitable.
Myth: "You need less sleep as you age"
Reality: Sleep needs don't decrease with ageⓘ. The ability to sleep well may change, but the need doesn't.
Myth: "It's too late to start exercising"
Reality: Starting exercise at any age provides significant benefitsⓘ. The human body responds to exercise stimulus at any age.

What Actually Affects Aging

Evidence-Based Factors

Overhyped Interventions

Warning: Supplements – Most anti-aging supplements (resveratrol, NMN, etc.) lack strong human evidence. Save your money for whole foods and exercise.
Warning: Intermittent fasting – May have benefits but the evidence in humans for longevity is limited. Don't skip meals if it doesn't work for you.
Warning: Cryotherapy/cold exposure – Trendy but unproven for longevity. Cold showers are fine but not magic.

Biological Aging Explained

Biological ageⓘ

The Hallmarks of Aging

Scientists have identified several processes that contribute to aging at the cellular level:

Understanding these doesn't mean we can reverse them. Most "anti-aging" products claiming to target these processes have no clinical proof.

Healthy Aging Priorities

Based on current evidence, these are the most impactful things you can do:

1. Stay physically active – Aim for both cardiovascular exercise and resistance training

2. Maintain social connections – Quality matters more than quantity

3. Don't smoke, limit alcohol – These are the biggest controllable risk factors

4. Eat mostly whole foods – Mediterranean-style eating has the best evidence

5. Get regular health screenings – Many age-related conditions are treatable if caught early

6. Stay mentally engaged – Learning new skills, reading, puzzles – keep your brain active

7. Manage chronic conditions – Properly treating diabetes, hypertension, etc. makes a huge difference

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References

  1. Iso-Markku P et al. (2024). Physical Activity and Cognitive Decline Among Older Adults: A Systematic Review and Meta-Analysis. JAMA Network Open. [DOI]
  2. Dos Santos EEP, de Araújo RC, Candow DG et al. (2021). Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. Nutrients. [DOI]
  3. Crous-Bou M, Fung TT, et al. (2013). Mediterranean Diet, Telomere Maintenance and Health Status among Elderly. PLOS ONE. [DOI]
  4. Hu FB (2024). Diet strategies for promoting healthy aging and longevity: An epidemiological perspective. Journal of Internal Medicine. [DOI]
  5. ['Haimov I', 'Shatil E'] (2013). Cognitive Training Improves Sleep Quality and Cognitive Function among Older Adults with Insomnia. PLOS ONE. [DOI]
  6. ['Sinha R', 'Jastreboff AM'] (2015). Chronic Stress Induces a Hyporeactivity of the Autonomic Nervous System in Response to Acute Mental Stressor and Impairs Cognitive Performance in Business Executives. PLOS ONE. [DOI]