Longevity Expert Skips Supplements: Instead, He Shares Three Anti-Aging Practices

With years dedicated to the study of stem cell aging, Dr. Thomas Rando has found that enduring advice on longevity remains as crucial as ever.

"I often jest that the massive investments in understanding healthy aging can really be distilled into two simple principles your mother might have shared," Rando said, illustrating his point in an interview.

"Maintain a nutritious diet and stay active."

Having committed his professional life to exploring tissue regenerative processes—and their decline—Rando has identified that many animal-tested drugs promising extended life span are as impactful as embracing a wholesome diet and regular exercise. An example includes a 2022 experiment revealing mice under fasting regimens handled stress comparably to those receiving ketone body injections.

He suggests that numerous pharmaceutical products and interventions merely supplement efforts to overcome modern dietary and physical activity challenges.

In his personal life, Rando emphasizes reinforcing beneficial habits, such as reducing the intake of highly processed foods post-college and consuming alcohol in moderation.

Contrary to many contemporaries, he doesn't use dietary supplements. Instead, he champions foundational practices like enjoying whole foods and maintaining physical wellness as the essence of longevity. "Evidence suggests that if you eat right, sleep well, and work out, supplements might not add much benefit," he remarked.

Three Enduring Habits for Longevity

Dr. Rando detailed three consistent practices he has followed over the years: running, fasting intermittently, and engaging socially.

Embarking on Running in His 30s

Dr. Rando's demanding schedule in his 30s hampered his ability to partake in organized sports like basketball or squash, prompting him to adopt running. He began with solo runs, covering a few miles each week.

After a friend's encouragement, he entered a 5K race, sparking a passion for competitive running. Gradually progressing to 10Ks, half-marathons, and marathons, he has sustained this hobby for decades.

"Not everyone needs to run marathons, but I genuinely believe in the rejuvenating influence of physical activity," he noted. While he continues investigating how exercise influences longevity, substantial evidence supports its role in reducing cardiovascular and Alzheimer's risks.

Currently managing an Achilles tendon issue, Rando runs less frequently while focusing on strength training—crucial for aging healthily as muscle decay occurs over time. Beyond its anti-aging merits, running provides mental clarity and problem-solving opportunities.

One-Day Weekly Fast

Adhering to the Mediterranean diet known for its health benefits, Rando consumes lean proteins, fruits, and vegetables while minimizing red meat, carbs, and processed foods. Occasionally, he indulges in a steak dinner, but normal meals are often vegetarian or lightly augmented with fish or poultry.

Rando has intermittently fasted for decades by forgoing breakfast, enjoying a light lunch of edamame and eggs, and having dinner as his primary meal. While some studies support fasting for blood sugar regulation and fat loss, its long-term benefits remain debated.

Recently, Rando incorporated a 24-hour fast into his routine once a week, typically fasting post-dinner until the following evening's meal. Nevertheless, he maintains a flexible approach, acknowledging his full schedule's impact on fasting.

Recognizing the emergent study of intermittent fasting's potential advantages and drawbacks, he regards it as a 'leap of faith,' driven by scientific prospects instead of immediate physical benefits.

A Social Work Environment

In his role as president of AFAR, Rando socializes extensively both professionally and personally. His responsibilities include collaboration with fellow researchers, participation in committees, and attendance at numerous events.

Although quantifying social connections' impact on lifespan is challenging, anecdotal evidence supports their significance. Rando's findings highlight the role strong relationships play in extending life, as exemplified by nonagenarian study participant Dr. Ira Eliasoph.

"There's considerable support that social engagement is vital as individuals age," Rando asserted.