Proven Ways to Slow Down Your Pace of Aging

Discover how to slow down your biological aging process and live a longer, healthier life.

Scientifically Reviewed by
Dr. Olena Husak, PhD

Understanding DunedinPACE

Aging is no longer just about grey hair – science now measures the pace of aging in our cells. The DunedinPACE DNA methylation biomarker quantifies biological aging speed, with a score of 1.0 indicating one biological year aged per calendar year. Scores below 1.0 mean you're aging more slowly than average; above 1.0 means faster aging.

This third-generation epigenetic clock correlates strongly with future health: people with slower DunedinPACE tend to stay healthier and live longer. Crucially, recent research shows we can influence this biomarker. Below we review interventions that slow biological aging (as measured by DunedinPACE), organized by level of scientific support.

Interventions with Strong Human Randomized Controlled Trial Evidence

Certain interventions have proven their merit in rigorous human trials:

Caloric Restriction (CR, ~25% Fewer Calories)

The CALERIE randomized trial (Nature Aging, 2023) showed that two years of moderate calorie restriction significantly slowed participants' DunedinPACE aging rate. The effect size was modest – about a 2–3% reduction in pace of aging – but this corresponds to an estimated 10–15% drop in mortality risk, similar to the benefit seen with smoking cessation. In practical terms, CR means consuming slightly less than your daily energy needs while maintaining nutrient sufficiency (a diet rich in vitamins and protein). This evidence-based anti-aging lifestyle tweak is the first human trial to causally slow an epigenetic aging biomarker.

Omega-3 Fatty Acid Supplementation

Omega-3 fish oil is another intervention tested in a large RCT. A 3-year trial of 2,000 IU vitamin D and 1 g omega-3 (DO-HEALTH study, Nature Aging, 2024) found omega-3 alone led to a small but significant slowing of biological aging across multiple epigenetic clocks, including DunedinPACE. The effect (~1% pace reduction) equates to about 4 "biological months" saved over 3 years – subtle but meaningful. Notably, vitamin D and a simple home exercise program did not significantly change DunedinPACE on their own in this trial. However, omega-3's benefit, combined with its cardiovascular and anti-inflammatory effects, makes it a strong candidate for those seeking to slow epigenetic aging. Aim for ~1 g/day of mixed EPA/DHA from high-quality fish oil, or fatty fish meals, as part of your routine.

These two interventions have the highest level of proof from human randomized controlled trials. The next sections cover widely endorsed practices and emerging science.

Expert-Endorsed Clinical Practices

Geroscience experts agree that foundational lifestyle factors form an evidence-based anti-aging protocol, even when RCT evidence is still catching up. DunedinPACE and other clocks robustly reflect these factors, so improving them likely slows your biological aging.

Regular Physical Exercise

Consistent exercise is perhaps the most recommended longevity intervention. While long-term RCTs are rare, countless studies link higher physical activity to younger epigenetic profiles and slower aging rates. Research shows that leisure-time physical activity and body composition are both associated with slower epigenetic aging. Exercise improves muscle, cardiovascular, and metabolic health – all critical for a slower aging pace. A practical longevity regimen is to get 150–300 minutes of moderate aerobic activity (e.g. brisk walking, cycling) or 75–150 minutes of vigorous activity per week, plus 2–3 resistance training sessions to build muscle. High-intensity interval training (if you're fit) may confer added benefits by boosting insulin sensitivity and cardiovascular fitness. Over time, these habits signal your body to maintain younger-functioning organs. Tip: Treat exercise as a non-negotiable "aging-slowing" pill – schedule it just like a meeting.

Healthy Diet (Mediterranean Pattern)

Nutrition profoundly affects aging biology. A diet abundant in vegetables, fruits, legumes, whole grains, and healthy fats (olive oil, nuts), with moderate protein and minimal processed sugar, aligns with slower epigenetic aging. In an 18-month trial, individuals on a green Mediterranean diet (extra polyphenols from green tea and Mankai duckweed) showed significantly reduced biological age gains compared to baseline. Notably, weight loss itself (from any healthy diet) also slowed DunedinPACE for all participants. Key takeaway: adopt a balanced, predominantly plant-based diet (e.g. Mediterranean or DASH diet) rich in polyphenols (green leafy vegetables, berries, tea) and adequate protein (~1–1.2 g/kg for adults) to support muscle. Avoid chronic overeating; consider time-restricted eating (e.g. 16:8 fasting) if it helps control caloric intake and improve metabolic markers – though long-term effects on aging clocks are still under study. And of course, minimize ultra-processed foods and trans fats that promote inflammation.

Quality Sleep

Consistent, restorative sleep is a cornerstone of an anti-aging lifestyle. During deep sleep, the body performs critical cellular repair and regulates hormones that influence aging. Sleep traits causally affect epigenetic age acceleration. Conversely, chronic sleep deprivation or poor sleep quality accelerates biological aging processes. For example, a 2024 study found that individuals with poor sleep quality had significantly higher DunedinPACE scores (faster aging) than good sleepers. The study also linked poor sleep to metabolic syndrome. Aim for 7–9 hours of sleep nightly. Maintain a regular sleep schedule, optimize your sleep environment (dark, cool, and quiet), and avoid heavy meals, caffeine, or blue-light screens in the hours before bed. If you have sleep apnea or chronic insomnia, seek treatment – resolving these can slow down the "wear and tear" on your body. In short, prioritize sleep as seriously as exercise or diet; it's the time when your body hits the "repair" button, potentially keeping your biological age in check.

Stress Management & Mental Health

Psychological stress and negative moods can speed up "inflammaging" – the chronic low-grade inflammation that accelerates aging. Stress is a key factor in driving the aging process. High stress levels have been linked to faster epigenetic aging in some studies (e.g. people with PTSD or severe chronic stress often show older epigenetic ages). Mechanistically, stress hormones (like cortisol) can impair DNA repair and promote inflammation, impacting methylation patterns over time. To counter this, cultivate daily stress-reduction practices. Options include mindfulness meditation, yoga, breathwork, or even a nature walk – all of which activate the parasympathetic "rest and digest" response. Strong social connections and hobbies are also protective; social isolation, in contrast, is associated with worse aging outcomes. While stress is unavoidable, your response is modifiable. Try setting aside 10–15 minutes a day for mindfulness or journaling. Over months and years, better stress control may reflect in a slower biological aging pace (and a happier you). Practical tip: Treat stress management as mental fitness – just like you train your body, train your mind to recover from stress.

Avoid Smoking & Excess Alcohol

Avoiding harmful exposures remains vital. Smoking is a notorious age accelerant – it adds chemical stress that speeds up epigenetic aging and raises DunedinPACE. In fact, quitting smoking is one of the best things you can do for longevity; one analysis noted that slowing the pace of aging by 2–3% (as CR achieved) had a benefit comparable to smoking cessation. Smoking cessation interventions have been shown to significantly reduce mortality. If you smoke, get help to stop – it can effectively de-age your DNA methylation profile over time. Alcohol should be kept moderate (max. 1 drink/day for women, 1–2 for men, or less). Heavy alcohol use is linked to inflammation and faster aging, whereas light-to-moderate intake (especially red wine in Mediterranean lifestyle) might have neutral or slight benefit due to polyphenols. Some studies suggest potential reversal of biological age following a methylation-supportive diet and lifestyle program – but the safest bet is moderation or abstaining. Essentially, minimize toxins: this includes avoiding environmental pollutants and unnecessary radiation. Every day, your choices either add damage or allow repair; choose the latter for longevity.

Expert consensus holds that the above lifestyle practices form the bedrock of healthy aging. They are low-risk, high-benefit habits. Next, we consider emerging interventions at the frontier of longevity science.

Emerging Science and Experimental Interventions

These approaches are on the cutting-edge of aging research. They show promise in early studies or animal models, but human evidence is still emerging. They should be approached with caution and medical guidance:

Metformin (AMPK Activator)

Metformin is a well-known type-2 diabetes drug that is now being explored for anti-aging benefits. Why? Epidemiology reveals an intriguing clue: diabetic patients on metformin often live longer than even healthy non-diabetics. This suggests metformin may confer longevity benefits beyond blood sugar control. Mechanistically, metformin activates AMPK, a cellular energy sensor, and dampens inflammatory pathways and growth signals (like mTOR) associated with aging. Research on metformin's mechanisms and evidence suggest it may be a putative anti-aging drug that enhances healthspan and extends lifespan. Small trials in non-diabetic adults have shown improvements in metabolic and inflammatory biomarkers, but effects on epigenetic aging are not yet clear. The planned TAME trial (Targeting Aging with Metformin) will directly test if metformin can slow development of age-related diseases in healthy older adults. Until those results come, some longevity practitioners already use low-dose metformin (e.g. 500–1500 mg/day) off-label for its plausible geroprotective effects. Important: Metformin is a prescription medication with potential side effects (gastrointestinal upset, B12 deficiency), and it may blunt some benefits of exercise (as discussed in this review). Thus, discuss with your doctor; it may be considered if you have prediabetes, metabolic syndrome, or other indications.

Rapamycin and mTOR Inhibitors

Rapamycin (and analogues like everolimus) are immune-suppressant drugs that extend lifespan dramatically in lab animals. In mice, rapamycin can extend median and maximum lifespan even when started late in life, as demonstrated in a landmark study, likely by slowing age-related degeneration. It works by inhibiting mTOR, a central growth pathway, thereby promoting cellular cleanup (autophagy) and stress resistance. This has positioned rapamycin as one of the most potent longevity compounds in animal research. In humans, we have only small studies so far. Short-term rapamycin or everolimus in older adults improved immune function (e.g. vaccine responses) and some markers of cardiovascular aging, without serious adverse events in trials. However, long-term effects and optimal dosing in healthy people are not known. Too much mTOR suppression can have downsides (e.g. frailty, high blood sugar) as shown in this research. Interestingly, there are ongoing clinical trials in 2025 examining whether intermittent, low-dose rapamycin can safely slow aging in humans as detailed in this systematic review. Until those report, rapamycin remains experimental for anti-aging.

Senolytics (Clearing Senescent Cells)

As we age, certain cells enter a "senescent" state – they no longer divide but release inflammatory factors (the senescence-associated secretory phenotype, SASP) that can damage neighboring cells. Senolytics are a new class of drugs/supplements designed to selectively kill these toxic senescent cells. In mice, periodic senolytic treatment rejuvenates tissues and delays multiple age-related diseases, from osteoporosis to heart disease, as explored in this Nature article. The most studied senolytic cocktail is Dasatinib + Quercetin (D+Q): in old mice, a short course of D+Q restores tissue function and extends healthspan. Naturally, there is huge interest in translating this to humans. Early human trials are in progress – for example, a preliminary human study showed D+Q reduced senescent cell burden in diabetic kidney disease patients. However, we await larger clinical results on functional outcomes. Other senolytics being tested include Fisetin (a plant flavonoid) and UBX1325 (a senolytic peptide). So far, human data are limited as noted in this review.

NAD+ Boosters (e.g. NR, NMN)

NAD+ is a molecule central to cellular energy metabolism and DNA repair. Levels of NAD+ decline with age, impairing the activity of sirtuins and other longevity enzymes, as detailed in this Nature Aging article. This has led to popular supplements like Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN), which aim to raise NAD+ in cells. In animal models, boosting NAD+ can improve tissue function and extend healthspan, as shown in this comprehensive review. Human trials of NR and NMN have shown they can increase NAD+ levels safely, but evidence of clinical benefit is still preliminary, as demonstrated in this study. One small trial in middle-aged adults showed improved muscle metabolism with NMN, and others hint at better cardiovascular function. However, effects on epigenetic aging or long-term outcomes are not yet demonstrated.

Other emerging interventions include hormonal therapies (e.g. growth hormone+DHEA, which in one small trial reversed epigenetic age by ~1.5 years as reported in Nature Aging), young blood/plasma factors (being studied for rejuvenation of brain and muscle), and novel peptides (like humanin or mitochondrial peptides). These are highly experimental and beyond our scope here, but illustrate the breadth of science-based approaches under investigation. As research progresses, some of these may graduate into mainstream recommendations. One study showed reversal of epigenetic aging and immunosenescent trends in humans. Research on circulating plasma factors involved in rejuvenation and the mitochondrial derived peptide humanin as a regulator of lifespan and healthspan are promising areas of investigation.

Comprehensive Longevity Protocol

Finally, we synthesize the above into a practical protocol. The following checklist is categorized by intervention type. This can serve as a best longevity protocol template, grounded in current evidence about slowing biological aging:

Nutrition & Diet

Mild Caloric Deficit: If overweight, aim for a ~10–15% calorie reduction to foster weight loss at a safe rate (~0.5 kg/week). Avoid malnutrition – ensure protein (1–1.2 g/kg/day) and micronutrient needs are met (consider a multivitamin or protein supplement if needed).
Mediterranean-Style Diet: Emphasize whole, unprocessed foods. Daily goals: 5+ servings of vegetables and fruits (rich in fiber and polyphenols); healthy fats from olive oil, nuts, and avocados; lean protein from fish, legumes, or poultry. Use herbs/spices instead of excess salt. This diet is linked to slower epigenetic aging and lower inflammation.
Polyphenols & Omega-3s: Include polyphenol-rich foods (green tea, berries, dark chocolate (in moderation), turmeric) to support healthy DNA methylation. Have fatty fish (salmon, sardines) 2–3 times a week or take a high-quality fish oil (≈1 g EPA+DHA) daily. Omega-3s combat inflammaging and were shown to slow DunedinPACE in trials.
Limit Sugar and Refined Carbs: Reduce intake of sweetened beverages, candies, white bread, etc. These spike blood glucose and can accelerate aging via glycation and insulin resistance. Opt for low-GI carbs (oats, quinoa, legumes) to keep blood sugar steady.
Moderate Alcohol, No Smoking: If you drink alcohol, keep it moderate (≤5–7 drinks/week, spread out). Red wine (rich in resveratrol) is the preferred choice in small amounts. Absolutely avoid tobacco and nicotine products – smoking cessation is mandatory for any longevity plan (smoking speeds up epigenetic aging dramatically). Seek professional help to quit if needed.

Exercise & Physical Activity

Aerobic Endurance: Engage in moderate aerobic exercise at least 5 days a week (e.g. 30 min brisk walking, jogging, cycling or swimming). Alternatively, do 3 days of vigorous cardio (running, HIIT, spin class) for 20–30 min. Mix steady-state cardio with interval training once a week to improve VO₂ max (a key fitness and longevity marker).
Strength Training: Do 2–3 resistance workouts per week targeting all major muscle groups (legs, core, back, arms). Use weights or bodyweight exercises (squats, push-ups, rows, etc.) to build muscle and bone density. Strong muscles improve glucose metabolism and correlate with slower aging. Aim for 8–12 reps × 2–3 sets per exercise. Progressively increase resistance over time.
Active Lifestyle: Beyond structured exercise, reduce sedentary time. Take walking breaks if you sit at a desk (a 5-min walk each hour is beneficial). Incorporate movement into your day – walk or bike for errands, take stairs instead of elevators, do stretching or light yoga in the evenings. Remember: Consistency matters more than intensity. Find activities you enjoy to make it sustainable – the best exercise is the one you'll do regularly. Track your weekly minutes to ensure you meet targets.

Sleep & Recovery

Sleep Duration: Prioritize 7–8 hours of sleep per night, ideally on a consistent schedule (e.g. 22:30–6:30 every day). This aligns your circadian rhythm, which governs hormone release and cellular repair.
Sleep Environment: Make your bedroom conducive to deep sleep. Keep it dark (consider blackout curtains or an eye mask), quiet (earplugs or white noise if needed), and cool (≈18–20°C). Remove or dim electronic screens at least 1 hour before bed – blue light disrupts melatonin.
Wind-Down Routine: Implement a calming pre-sleep routine. Examples: take a warm shower, practice 10 minutes of meditation or gentle yoga stretches, read a (non-stressful) book under low light. Avoid heavy meals, caffeine after noon, and alcohol within 3–4 hours of bedtime; these disturb sleep quality.
Track & Optimize: If needed, use a sleep tracker or diary to identify patterns (e.g. does late screen time or stress affect your sleep?). Address issues like snoring or frequent waking – they could signal apnea or insomnia, which warrant medical evaluation. Quality sleep is when your body clears waste from the brain, balances hormones like cortisol, and repairs DNA damage – it's your natural anti-aging night therapy. Protect it.

Stress Management & Mental Wellness

Mindfulness Practice: Integrate stress-reduction techniques into your daily schedule. This could be mindful breathing (even 5 minutes of focusing on your breath), meditation (using an app or in silence), or prayer – whichever you prefer. Regular mindfulness has been shown to lower cortisol and inflammatory markers.
Relaxation Breaks: Take short mental breaks during work to reset. Every 2–3 hours, pause for a few minutes: stretch, gaze out a window, or do a quick mindfulness check-in (scan your body for tension). These mini-resets prevent stress build-up.
Exercise & Nature for Stress: Remember that physical exercise is a potent stress reliever too – a brisk walk outside can dramatically improve your mood via endorphins. Aim to get out in nature or green spaces weekly; studies suggest that time in nature reduces stress and may have epigenetic benefits.
Social Connection: Nurture relationships. Regularly connect with friends and family – social support buffers stress and is linked to better healthspan. Join community or hobby groups to build a network. For some, pet companionship also provides stress relief and purpose.
Therapy or Counseling: If you struggle with chronic stress, anxiety, or past trauma, consider speaking with a mental health professional. Effective therapies (CBT, trauma-focused therapy, etc.) can improve psychological well-being and potentially slow stress-related aging processes. A resilient mind contributes to a resilient body.

Supplementation (Evidence-Based)

Omega-3 Fish Oil: As noted, 1–2 g of combined EPA/DHA daily. Supports heart, brain, and was shown to modestly slow epigenetic aging. Choose a triglyceride-form fish oil for better absorption; vegan option: algae-based omega-3 supplement.
Vitamin D3: If your level is low (<30 ng/mL), supplement 1,000–2,000 IU/day (or per your doctor's advice) to reach optimal range (~40–50 ng/mL). Vitamin D supports immune function and muscle health. While it didn't significantly slow DunedinPACE alone in trials, it's considered basic health maintenance – deficiencies accelerate aging and disease risk. Take with a meal (fat aids absorption).
Polyphenols: Consider a green tea extract (EGCG) or drink 2–3 cups of green tea daily. Green tea polyphenols may promote DNA methylation balance and metabolic health. Other supplements like curcumin (turmeric extract, ~500 mg/day with black pepper for absorption) have anti-inflammatory effects that could contribute to healthier aging, although direct evidence on epigenetic clocks is still emerging.
Probiotics: A healthy gut microbiome influences inflammation and possibly systemic aging. You can support it with a daily probiotic (look for multi-strain products with billions of CFUs) or simply fermented foods (yogurt, kefir, sauerkraut). While not a direct "anti-aging pill," a balanced microbiome aids digestion and nutrient absorption – foundational for all other interventions to work well.
Other Emerging Supplements: If inclined to experiment, Nicotinamide Riboside (NR) or NMN can be tried to support cellular NAD+ (often 300–500 mg in the morning). Likewise, resveratrol (150–300 mg, with fats or in the morning, as it's fat-soluble) is popular for activating sirtuins (the same pathway affected by calorie restriction). A caution: human evidence for these is not yet conclusive, and quality control is crucial (use trusted brands). It's wise to introduce only one new supplement at a time and monitor how you feel, as well as any lab markers, to ensure tolerability.

Monitoring & Adjustments

Track Biomarkers: "What gets measured, gets managed." Periodically measure key health markers to gauge your protocol's effectiveness. At least annually (or semiannually), check a blood panel: fasting glucose, HbA1c, fasting insulin, lipid profile, C-reactive protein (inflammation marker), liver/kidney function, vitamin D level, B12 (especially if on metformin or a vegan diet). Aim for optimal ranges (e.g. fasting glucose <90 mg/dL, CRP <1 mg/L, triglycerides <100 mg/dL, etc.). Favorable trends in these often align with slower biological aging. If something is off (say CRP is high), take action – perhaps you need more stress reduction, dietary tweaks, or to investigate hidden health issues.
Test Biological Age: Consider using a commercial epigenetic age test once a year to track your biological age and DunedinPACE. Companies now offer blood or saliva tests that report DunedinPACE and other epigenetic clocks. While one number doesn't capture everything, seeing your pace of aging slow down (or speed up) can help you adjust your regimen. For example, if your DunedinPACE remains >1.0 (faster aging) despite these interventions, consult a healthcare professional to look for unaddressed issues (untreated sleep apnea? unresolved chronic infection? etc.).
Lifestyle Journaling: Keep a simple journal of your daily habits – diet, exercise, sleep hours, supplements/meds taken, mood, etc. This can help you correlate which practices make you feel the best. Over time, you might discover (for instance) that when you meditate and sleep 8h, your energy and workout performance improve – reinforcing those habits. Conversely, if adding a supplement coincides with feeling worse, you can reevaluate its use. This n-of-1 approach, combined with periodic objective tests, makes your longevity protocol personalized and adaptive.

By adhering to this protocol, you are effectively targeting the hallmarks of aging – reducing inflammation, improving metabolic function, enhancing cellular cleanup (autophagy), and supporting DNA repair and methylation stability. The DunedinPACE aging biomarker provides a way to validate that these actions are truly slowing your biological aging. While individual results will vary, the overarching goal is to keep your DunedinPACE <1.0 (ideally around 0.8–0.9 or even lower) – meaning you're aging slower than the average person. This translates to more years of healthy life, which is ultimately the point of longevity science.

In summary, slowing biological aging requires a multi-faceted, sustained approach. Start with the low-hanging fruit of lifestyle improvement and proven interventions. Then, consider layering in cutting-edge therapies as science validates them and as your risk-benefit calculus allows. Aging may be inevitable, but its pace is at least partly in our control. Armed with scientific insight and healthy choices, you can add not just years to your life, but life to your years – staying youthful at the cellular level even as you celebrate more birthdays.

References

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