How to Become a Super-Ager and Embrace the ‘Wellderly’ Lifestyle

Among the patients of acclaimed cardiologist Eric Topol, a remarkable case is that of a 98-year-old woman, referred to as Mrs. LR, who has never experienced a severe illness. Topol encountered her while addressing swelling in her legs and was intrigued to find that, unlike her family who passed away at relatively young ages between 43 and 75, she has maintained a life free from chronic diseases.

Mrs. LR is noteworthy for her independence, driving herself to appointments, and her active engagement in activities such as painting and puzzles. With a vibrant social circle and a positive mindset, she serves as a model of healthy aging according to Topol, who categorizes her as part of the ‘wellderly.’ This contrasts with the majority who fall into the ‘illderly’ category, where nearly 75% of individuals aged 65 to 74 in the UK are living with diagnosed long-term health conditions.

While genetics has long been thought to play a significant role in longevity, Topol shares through video conversations that he believes genes may not be as crucial as once believed.

A professor at Scripps Research in San Diego, California, Topol has authored numerous best-selling books on future medical innovations and has penned over 1,300 journal articles. In one of his research projects, he studied 1,400 individuals over the age of 80 who had never faced illness or developed major chronic conditions such as cancer, heart disease, or neurodegenerative disorders. The results indicated that their DNA did not account for their healthy aging, but rather that they tended to be lighter in weight, exercise more, have higher educational levels, and maintain social connections.

Topol emphasizes that diseases like cancer and severe age-related cardiovascular and neurological ailments can develop unnoticed for at least 20 years before becoming apparent, presenting an opportunity to focus on prevention. This insight informs his new book, “Super Agers,” where he details strategies for maximizing health span—the period during which one stays healthy—and transitioning from the path of the illderly to that of the wellderly.

“By adopting key lifestyle changes, you can increase your healthy aging years,” Topol advises. He suggests that the earlier one implements these changes, the more years one can gain in good health.

Embrace a Mediterranean Diet

Topol champions the Mediterranean diet, rich in vegetables, fruits, and fiber. He has not consumed red meat for many years, labeling it as pro-inflammatory and recommending its limited intake.

He advises utilizing the Open Food Facts app to identify ultra-processed foods (UPFs), which he consciously avoids, believing that in the future, UPFs could be viewed similarly to tobacco. “Many are pro-inflammatory and linked to major age-related illnesses,” he notes.

Evidence surrounding intermittent fasting and its anti-aging effects remains inconclusive. Until clearer findings emerge, Topol suggests having an early dinner and refraining from eating until breakfast the next day.

In the morning, he drinks one or two cups of coffee. “I don’t consume it for health benefits, but that’s a nice side effect,” he reflects, noting observational studies indicating coffee consumption may be related to lower risks of several cancers, cardiovascular diseases, Parkinson’s, and type 2 diabetes.

Moderation in Alcohol Consumption

Topol shares, “I enjoy a glass or two of wine on weekend nights, that’s about my limit.” Moderate drinking—defined as seven drinks a week for men and four to five for women—shows no adverse effects, while social interactions often involve alcohol. His summary of studies indicates that light alcohol consumption does not pose a problem, but risks increase with excessive intake.

Rethink Supplements

He often encounters patients with extensive lists of supplements, which he views skeptically, asserting that many are unnecessary and a waste of money.

It’s Never Too Late to Exercise

Topol recounts the story of Richard Morgan, a 93-year-old who began exercising in his seventies using a rowing machine and eventually excelled at indoor rowing competitions. Just over an hour of brisk walking daily is linked to an increase in life expectancy by approximately four and a half years compared to those who do not exercise. It is crucial, he adds, that one’s heart rate rises significantly during a sustained period of exercise.

While emphasizing aerobic workouts, Topol has become increasingly convinced of the importance of maintaining core strength. Over the last year, he has committed to balance and strength training, working out four times weekly with resistance bands and planks, in addition to regular aerobic activities like walking, cycling, and swimming.

Moreover, he emphasizes getting outdoors regularly, highlighting a UK Biobank study that correlates prolonged exposure to green spaces with reduced anxiety.

The Importance of Quality Sleep

Topol advocates for about seven hours of sleep per night as optimal. Interestingly, he states that sleeping more than seven hours might correlate with cognitive decline, and excessive sleep has been associated with increased overall morbidity, though individual needs may vary based on age.

Deep sleep aids in the brain’s removal of metabolic waste that could elevate Alzheimer’s risk. Topol discovered he was getting as little as 15 minutes of deep sleep per night and managed to enhance this to an hour by adopting a consistent evening routine, avoiding late exercise and meals, and reorganizing his hydration schedule. He remains cautious about sleep medications, suggesting they could heighten concentrations of brain toxins.

Health Screenings for Longevity

Topol argues that genome sequencing is underutilized, playing a critical role in pinpointing genetic mutations linked to diseases. He supports testing for genetic conditions, particularly in children admitted to pediatric care. Some gene tests now cost a few hundred pounds, particularly for those related to cancers.

Polygenic-risk testing is accessible for ailments such as common cancers, heart disease, and Alzheimer’s, available through private clinics and online, requiring a saliva or blood sample.

Organ clocks, which evaluate blood protein levels, could soon help identify which organs are aging faster than others. Research studies have begun with UK Biobank participants, and Topol is optimistic about commercial availability enhancing standard health assessments.

Selective Testing

Topol expresses disdain for full-body MRI scans offered by certain firms, categorizing them as excessive and potentially harmful. He warns of the risks involved with unnecessary procedures, recounting instances where patients faced severe complications from invasive diagnostics.

He is critical of experiments, such as those undertaken by certain Silicon Valley biohackers pursuing age reversal aggressively, labeling them as reckless and preying on public fears.

While microbiome tests are trendy, he notes that existing commercial options may not yet provide reliable results.

Cautions on Anti-Aging Pharmaceuticals

Topol is concerned about the significant factors threatening our longevity, including environmental pollution and harmful chemicals. He notes that while some promising anti-aging medications display effectiveness in animal studies, there is no guarantee they will yield similar results in humans.

However, he retains enthusiasm for advancements in medicine, such as a blood test from Infinity Bio intended to measure exposure to over 500 viruses, which could be on the market within the next couple of years.

The Promise of GLP-1 Drugs

Among Topol’s most exciting developments is the emergence of GLP-1 medications like Ozempic, which he believes may revolutionize disease prevention strategies in medicine.

These gut-derived hormones, he asserts, play a crucial role in communication between the brain and immune system, aiding in the prevention of the three major diseases: cancer, cardiovascular disease, and neurodegeneration, with ongoing clinical trials for Alzheimer’s.

He expresses few concerns regarding side effects, noting that gastrointestinal issues typically subside within weeks, and any muscle loss due to obesity can be addressed with resistance training. Nonetheless, Topol expresses hesitancy about the idea of lifelong dependency on medications, emphasizing a need for a workable weaning strategy that current pharmaceuticals lack.