Longevity Expert Shares 3 Anti-Aging Habits

Dr. Thomas Rando, a professor at UCLA and the president of the American Federation for Aging Research, has spent decades studying how tissues repair themselves. Despite his expertise in stem cell research, he does not take any supplements. Instead, he adheres to three core habits that he believes are the keys to healthy aging.

Rando's approach is grounded in the idea that simple lifestyle changes are often more effective than pharmaceutical interventions. He emphasizes a diet rich in whole foods, consistent cardiovascular and strength training, and maintaining strong social connections. These habits, he argues, align with the timeless advice to eat well and exercise regularly.

Unlike many of his peers in the longevity field, Dr. Rando does not take any supplements. He is persuaded that lifestyle habits are the true keys to longevity. Rando believes that if an individual is already eating well, sleeping well, and exercising, supplements are unlikely to make a significant difference.

His research has shown that many drugs tested in animals meant to extend lifespan work as effectively as a balanced diet and exercise. He notes that many medications simply compensate for sedentary lifestyles and the consumption of ultra-processed foods. Rather than relying on pills, Rando focuses on avoiding ultra-processed foods and drinking in moderation.

Rando is an avid runner who started the habit in his 30s. Originally, he found organizing team sports like basketball or squash too time-consuming, so he turned to solo running. He eventually worked his way up from 5Ks to marathons, a discipline he has maintained for decades.

He strongly believes in the rejuvenating powers of exercise. While he is currently dealing with an Achilles tendon injury and has reduced his running frequency, he is focusing more on strength training. This shift addresses the natural decline of muscle mass over time, which is crucial for healthy aging. Beyond the physical benefits, Rando notes that running helps him solve problems mentally.

Dr. Rando generally follows the Mediterranean diet. He eats lean protein, fruits, and vegetables while cutting back on red meat, carbohydrates, and processed foods. While he occasionally splurges on a steak dinner, his typical meals are either vegetarian or include light meat or fish.

He practices a form of intermittent fasting where he skips breakfast and eats a light lunch, usually consisting of edamame and hard-boiled eggs. His biggest meal is dinner. Additionally, he fasts for 24 hours once a week. He usually starts his fast after dinner one day and continues until dinner the next day. Although he admits that fasting simply makes him feel hungry, he considers it a leap of faith based on the science regarding its long-term benefits.

The third pillar of Rando's longevity strategy is maintaining a social life. As the president of the American Federation for Aging Research (AFAR), he leads a very social life involving collaboration with researchers, committee work, and attending events. He also makes a conscious effort to socialize outside of work.

While he acknowledges that it is harder to quantify the impact of social ties on longevity compared to diet or exercise, he points to compelling evidence. This includes his own research participants, such as Dr. Ira Eliasoph, a 96-year-old who attributed his long life to strong relationships. Rando firmly believes that social interactions are really important as people get older.