Today I am pleased to share with you the results of a study we have just published in Aging Cell, one of the most prestigious scientific journals in the field of aging. In this study, we analyzed the impact on biological aging of two powerful interventions — calorie restriction (CR) with optimal nutrition and aerobic exercise. Thanks to innovative multiomics and advanced bioinformatics technologies, we have obtained exciting new information on how our body can fight and slow down the insidious and nefarious mechanisms that regulate the accumulation of molecular damage and therefore the aging processes in humans. The study shows that people who practice calorie restriction for years without malnutrition (eat fewer empty calories) or perform regular aerobic exercise (such as running and cycling) age biologically more slowly than those who lead a sedentary lifestyle and consume a typical Western diet, rich in ultraprocessed and animal-based foods. This means that our lifestyle — especially diet and exercise — can profoundly influence the way our body ages. One of the most surprising results is that 7 years of calorie restriction with optimal nutrition appears to be able to reduce the biological age of one of the markers by about 3 years. This seems small, but if we extrapolate, this suggests that 35 years of calorie restriction could turn back the biological clock by 15 years. Furthermore, if combined with regular exercise, this effect could be further amplified, moving the clock back by another 5 years for every decade of exercise. Of course, these are just estimates. It is clear that These new biological clocks of aging are not perfect measurements. They serve as proxies, indicating a biological signal that reflects the aging process, but they still need improvement and validation to become more precise and universally reliable. The current results show exciting potential, but much more scientific research is needed to understand and quantify the complex web of factors that drive aging. Common benefits of CR and EX Both interventions reduce oxidative stress and DNA damage, helping cells stay young, healthy and capable of self-repair. These effects are essential to slow down aging and prevent many diseases related to unhealthy lifestyles that accumulate exponentially as we age. Unique benefits of calorie restriction (CR) CR improves metabolism, promotes gut and hormonal health, and offers cellular protection against oxidative damage. It works as a “biological shield” against harmful environmental factors. Unique benefits of exercise (EX) Physical activity calms the overactive immune system, reducing chronic inflammation, one of the main causes of aging and many age-related diseases. But in practice? 1. Start with small steps in improving your diet: You don't need drastic changes. Start by gradually eliminating, day after day, all ultra-processed foods, refined sugars and flours, and sugary drinks. Don't buy them. When you go to the supermarket don't buy them. Instead, replace them with a wide range of vegetables, whole grains, legumes, seeds, nuts, low-fat yogurt, some organic eggs, and fish. Reducing your calorie intake by eliminating all empty calories and eating minimally processed foods that are high in fiber and nutrients can significantly improve your health and slow the aging process. 2. Make exercise a daily routine Exercise doesn't have to be strenuous to be effective. Spend at least 45 minutes a day doing moderate aerobic exercise, such as brisk walking, jogging, jogging, biking, playing soccer or volleyball with friends, and maybe dancing, and include 20-30 minutes of resistance training, weight lifting, or using your body as a weight, 2-3 times a week. Even small daily changes—taking the stairs instead of the elevator or walking during your lunch break—can make a difference. 3. Combine CR and EX Combining an optimized diet and regular exercise offers synergistic benefits, working in complementary ways to keep you healthy and slow biological aging. When you nourish your body with the right foods, in the right quantities and qualities, and keep it physically active, you are giving yourself the best opportunity to age slowly and gracefully and healthily. Remember, life is beautiful, it is a precious gift. Death is inevitable, but it does not have to be premature, and filled with pain and suffering.