# How to Slow Aging Naturally

You can't stop aging, but lifestyle reliably slows its pace. Movement has the strongest evidence: in one study of 122,007 adults, the fittest had roughly 80% lower all-cause mortality than the least fit (HR 0.20). Mediterranean-style, plant-forward eating, 7-9 hours of sleep, not smoking, and stress recovery round out the basics, which deliver about 80% of the results before any supplement or biohack.

The habits with real science behind them, and where to start

## On this page

- What Actually Happens When You Age?
- What Is Life's Essential 8?
- Why Is Exercise the Closest Thing to a Longevity Drug?
- What Should You Eat for a Longer Life?
- How Do Sleep and Stress Shape Your Biological Age?
- What Actually Works?

## FAQ

- What single change does the most to slow aging?
- Can you reverse aging, or only slow it down?
- How long until I see results from lifestyle changes?
- Are anti-aging treatments like NMN or metformin worth trying?

## Sources

- López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. (2023). Hallmarks of aging: An expanding universe. Cell. https://doi.org/10.1016/j.cell.2022.11.001
- Tucker LA. (2017). Physical activity and telomere length in U.S. men and women: an NHANES investigation. Preventive Medicine. https://doi.org/10.1016/j.ypmed.2017.04.027
- Robinson MM, Dasari S, Konopka AR, et al.. (2017). Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell Metabolism. https://doi.org/10.1016/j.cmet.2017.02.009
- Sofi F, Cesari F, Abbate R, Gensini GF, Casini A. (2008). Adherence to Mediterranean diet and health status: meta-analysis. BMJ. https://doi.org/10.1136/bmj.a1344
- Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. (2018). Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Network Open. https://doi.org/10.1001/jamanetworkopen.2018.3605
- Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. (2015). Association of sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. https://doi.org/10.1001/jamainternmed.2014.8187
- Paluch AE, Bajpai S, Bassett DR, et al.. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. https://doi.org/10.1016/S2468-2667(21)00302-9
- Ahmad S, Moorthy MV, Lee I, et al.. (2024). Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women (JAMA Network Open 2024;7(5):e2414322). JAMA Network Open. https://doi.org/10.1001/jamanetworkopen.2024.14322
- Zhao Y, Yang H, Jiao R, Wang Y, Xiao M, et al.. (2024). Phenotypic age mediates effects of Life's Essential 8 on reduced mortality risk in US adults. Precision Clinical Medicine. https://doi.org/10.1093/pcmedi/pbae019

_Full guide: https://usa-longevity.com/en/guide/how-to-slow-aging_

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_Canonical: https://usa-longevity.com/en/guide/how-to-slow-aging · Part of Longevity Cities · Updated 2026-05-22_