Recent scientific studies reveal how to rewind your biological clock

 

As we age, the lifestyle we led during our adolescence and adulthood, in opposition to or in complement with our genetic inheritance, manifests itself and can play a crucial role in how we respond to biological and environmental challenges.

Being self-reliant promotes self-efficacy, which means that we believe in our ability to achieve health-related goals.  The purpose of my articles and videos is to provide you with the tools that will allow you to prolong an active life, both physically and mentally, and to wake up each day with energy, both to do your daily activities and to undertake a new professional project, for example.

'An old person isn't someone who has wrinkles, but someone whose ideas get wrinkled,' they say in my land. And it's not about avoiding wrinkles, but about keeping our mind and body in top shape; that's what will give us the security and confidence to face complex situations, perform all kinds of tasks, and even be able to restart our lives, if necessary.

Diet, exercise, stress management, and sleep quality can significantly impact how your genes are expressed, which in turn can influence longevity and quality of life. This is known as epigenetics.

 

How Epigenetics Influences Health and Aging

Epigenetics refers to changes in gene expression that do not involve alterations in the DNA sequence. These changes are influenced by environmental factors, lifestyle, and experiences, and can have a profound impact on our health and aging.

This is identified through three key mechanisms:

1. DNA methylation: a process that involves adding methyl groups to certain parts of DNA, which can silence genes. If a gene responsible for cell repair is silenced, this can increase the risk of disease and accelerate aging .

2. Histone modifications : Histones are proteins that wrap around DNA. When modified, they can change how DNA is packaged, affecting the accessibility of certain genes. This can turn genes related to cell growth and inflammation on or off .

3. Non-coding RNA : These RNA fragments regulate gene expression without being translated into proteins. They can influence how genes are expressed in response to external factors , such as diet and stress.

Their food choices, activity levels, and overall lifestyle determine whether the genes involved are "expressed" or "silenced."  Thus, epigenetics can regulate genes involved in metabolism, affecting the risk of diseases such as type 2 diabetes and obesity. (metabolic health)

Epigenetic changes can contribute to the development of cardiovascular diseases, cancer, and neurodegenerative disorders, often related to age. (Chronic Diseases)

The epigenetic regulation of genes related to DNA repair and inflammation plays an essential role in longevity and healthy aging. (Longevity)

To better understand these mechanisms, imagine our genes as a library full of books. Epigenetics acts as a sorting system that decides which books (genes) are available to be read (expressed) and which are closed (silenced). Factors such as diet, exercise, and stress can change this sorting, affecting how our genes are "read" and, therefore, our health and aging.

 

Epigenetic strategies 2025

By 2025, proven and scientifically supported strategies include

 

1. Nutrition and metabolic balance

Recent studies emphasize that diets promoting anti-inflammatory and glycemic stability can significantly slow markers of biological aging, including DNA methylation drift and telomere shortening. Key principles include:

Mediterranean or MIND dietary patterns rich in olive oil, legumes, berries, whole grains, and fish reduce inflammatory cytokines and preserve brain function. ( article )

Time-restricted feeding (TRF) and intermittent fasting improve autophagy and mitochondrial biogenesis, optimizing energy efficiency and insulin sensitivity. ( article )

Plant polyphenols (curcumin, quercetin, catechins) and cruciferous vegetables activate the Nrf2 and AMPK pathways that counteract oxidative stress.

Avoiding ultra-processed foods and refined sugars reduces signs of aging through methylation and improves cardiovascular and metabolic resilience. ( article )

 

2. Exercise as an epigenetic geroprotector

Structured physical activity acts as one of the most powerful lifestyle-based “epigenetic rejuvenators.” A July 2025 study published in Aging-US showed that combining aerobic and resistance exercise reduced participants’ biological age by two years in just eight weeks by optimizing the methylation of genes associated with longevity. ( study )

Resistance training preserves lean mass, improves insulin signaling, and increases mitochondrial density in aging muscles.

Zone 2 cardiovascular training improves cardiorespiratory capacity and fat oxidation, which is closely related to the reduction of epigenetic age.

Regular mobility and stretching reduce systemic inflammation and harmonize autonomic balance. ( article )

 

3. Optimization of sleep and circadian rhythm

Circadian alignment is now recognized as a metabolic cornerstone of longevity. Misaligned light-dark cycles and exposure to nighttime light accelerate DNA damage and increase cortisol-induced inflammation. To realign rhythms:

Exposure to sunlight early in the morning (between 10 and 15 minutes) stabilizes melatonin and NAD⁺ cycles .

Reducing blue light exposure after sunset and maintaining a consistent sleep schedule improve the sirtuin cycle and mitochondrial enzymes. ( article )

Short-term time compression of meals (daily eating window of 8-10 hours) promotes the synchronization of circadian genes and metabolic repair.

 

4. Specific supplements for longevity

Beyond NMN and resveratrol, several compounds show validated anti-aging potential in 2025 trials:

Urolithin A improves mitophagy and muscle bioenergetics. ( article )

Coenzyme Q10 (in the form of ubiquinol) supports cardiac and neurological mitochondrial health. ( article )

Vitamin D3 lengthens telomeres, improves immune regulation, and reduces systemic inflammation. ( article )

Magnesium, omega-3 fatty acids, and curcumin modulate the expression of inflammatory genes and mitochondrial ATP production, amplifying the effects of exercise and fasting. ( article )

Creatine preserves muscle phosphocreatine stores and supports brain energy under the stress of aging. ( article )

 

5. Mental, physical, and cognitive longevity

Large-scale clinical trials, such as the US POINTERstudy (2025, 2111 participants), demonstrated that cognitive training, social engagement, and structured stress management improved overall cognition and protected against biological aging of neural networks.

Practices such as controlled breathing, mindful meditation, and community involvement reduce circulating levels of CRP and IL-6, which promotes both longevity and stress resistance.

 

6. Environmental and behavioral factors

Longevity research from 2025 increasingly highlights air quality, sleep environment, and temperature variation as modifiable factors that influence aging.

Intermittent exposure to cold activates mitochondrial uncoupling proteins (UCP1 and UCP3) and improves metabolic flexibility.

Sauna therapy mimics the response to exercise-induced heat shock, activating FOXO3A and HSP70 for the repair of protein damage. ( article )

Low environmental toxicity and constant hydration maintain cellular redox balance, which is essential for DNA repair.

 

Integrative conclusion

A robust anti-aging framework would then combine:

Nutritional strategies that emphasize foods with a low glycemic index and rich in polyphenols

Consistent exercise routines based on zone 2 and resistance

Circadian rhythm discipline and quality sleep

Cognitive, social, and emotional well-being practices

Supplements that address mitochondrial health, inflammation, and methylation balance

Together, they form a systemic longevity ecosystem that reinforces the biochemical pathways activated by NMN, metformin, trans-resveratrol, and TMG, thus maintaining both physiological youth and epigenetic stability in all organ systems.