Study Identifies Foods That May Reverse Biological Age and Promote Healthy Aging in Men

“At the end of the trial, the intervention group was, on average, 2.04 years younger than their baseline epigenetic age (p = 0.043).”

In a world where we are living longer but not always healthier, scientists are searching for ways to add life to our years, not just years to our lives. A recent study published in Aging (Aging-US), Volume 17, Issue 4, led by researchers at the National University of Natural Medicine, suggests that certain common foods, already known for their health benefits, might also help slow or even reverse epigenetic or biological aging. These foods, rich in specific plant compounds, appear to influence our DNA in ways that may slow down the body’s epigenetic clock.

Understanding Epigenetic Aging

While chronological age is simply the number of years we have lived, epigenetic or biological age reflects how fast our bodies are aging at the cellular level. This process is measured by patterns in DNA methylation—chemical changes that can alter gene activity without changing the DNA sequence itself. Over time, shifts in DNA methylation are linked to increased risks for conditions like cancer, heart disease, and dementia. Because lifestyle factors such as diet can influence DNA methylation, researchers are exploring whether healthy eating might actually help us age more slowly.

The Study: How Food Might Influence Epigenetic Aging

In an earlier trial called the Methylation Diet and Lifestyle study, 43 healthy men between the ages of 50 and 72 followed a comprehensive eight-week program involving diet, sleep, exercise, and meditation. Participants in the intervention group became, on average, more than two years “younger” in terms of their epigenetic age. The dietary component of the program emphasized whole, plant-based foods, lean meats, and a group of foods classified as “methyl adaptogens.”

In a follow-up study titled “Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study,” a research team led by Jamie L. Villanueva from the University of Washington and the National University of Natural Medicine, along with Ryan Bradley also from the National University of Natural Medicine and the University of California, San Diego, analyzed participants’ self-reported diets to understand why some experienced greater biological age reversal than others.

The Results:  A Diet That May Slow Epigenetic Aging

The study found that men who consumed more methyl adaptogen foods—such as green tea, turmeric, garlic, berries, rosemary, and oolong tea—showed the most substantial reductions in epigenetic age, up to 8 years. These associations remained strong even after accounting for weight loss, suggesting that the foods themselves played a central role in the observed biological changes.

Methyl adaptogens are rich in polyphenols, plant compounds known to influence DNA methylation by regulating enzymes that control gene expression. These polyphenols interact with cellular systems involved in DNA repair, inflammation, and metabolism—all key players in the aging process. Compounds like EGCG in green tea, curcumin in turmeric, and allicin in garlic are also known to influence the PI3K/AKT/mTOR pathway, a major regulator of cell survival and aging. 

The Impact: A Natural Way to Care for Our Health

These findings support the idea that food can be a powerful tool for promoting healthier aging. Unlike drugs or supplements, this approach is natural, non-invasive, and based on foods that are already accessible to many. The findings could lead the way for personalized nutrition strategies that go beyond disease prevention, aiming to influence the very pace of aging.

Future Perspectives and Conclusion

Although the study was relatively small and limited to middle-aged men, the results are promising. Larger, more diverse studies are needed to confirm these findings and assess their broader applicability, including for women and other age groups. The researchers also note that additional tools for measuring aging more accurately would be valuable in future investigations.

Nevertheless, this research provides a positive reminder: our daily choices, particularly the foods we consume, can significantly influence our aging process. Including foods such as green tea, garlic, berries, and turmeric in our diets may not only promote better health but also slow down the aging process.

Click here to read the full research paper in Aging.

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Aging Testimonial: Dr. Kara Fitzgerald

Below is a transcript of the testimonial by Dr. Kara Fitzgerald, from the Institute for Functional Medicine in Federal Way, Washington, about her experience publishing the paper, “Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial,” with Aging.

Researchers explain their studies that were published in Aging
Researchers explain their studies that were published in Aging
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Dr. Kara Fitzgerald:

I am thrilled with our study being accepted into the journal Aging. I think it’s the perfect home for it.

The process of submitting and our peer review journey was actually, it was actually a lot of fun! I found our peer reviewers, they really move our study forward and help us to articulate our findings and inquisitive, appreciative of what we’ve done. And so that whole piece of it was good.

Dr. David Sinclair actually suggested that Aging would be the right home for us and I couldn’t agree more.

What else? It’s open access. I think open access is essential. Having our study behind a paywall and inaccessible to other scientists and just the community who might be interested in the longevity research that’s happening, particularly this, which is a diet and lifestyle program so, it’s something that people could actually do if they wanted to. We want that available. So I’m all for open access.

I enjoyed working with Aging. I thought that they were good across the board. And I just appreciate David’s recommendation that we go here.

Click here to read the full study published by Aging.

Click the links below for more information on corresponding author, Dr. Kara Fitzgerald:
Biological Aging Summary | Instagram | Facebook | Twitter | General Site | Younger You Program

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Aging is an open-access journal that publishes research papers monthly in all fields of aging research and other topics. These papers are available to read at no cost to readers on Aging-us.com. Open-access journals offer information that has the potential to benefit our societies from the inside out and may be shared with friends, neighbors, colleagues, and other researchers, far and wide.

For media inquiries, please contact [email protected].

Trending with Impact: Epigenetic Age Decreased in Diet & Lifestyle Study

Researchers conducted an eight-week study on diet and lifestyle among a small cohort of 43 male participants between the ages of 50 and 72.

Happy senior couple buying fresh food at the market

The Trending with Impact series highlights Aging publications attracting higher visibility among readers around the world online, in the news, and on social media—beyond normal readership levels. Look for future science news about the latest trending publications here, and at Aging-US.com.

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In addition to the well-known personal and social costs of aging, the economic costs of aging are also considerably high. Research finds that investing in delaying aging is much more cost-effective than disease-specific spending. A study found that if Americans as a whole delayed their aging by 2.2 years (while extending healthspan), economic savings over 50 years could amount to a cumulative $7 trillion.

“The growing health-related economic and social challenges of our rapidly aging population are well recognized and affect individuals, their families, health systems and economies.”

Across three countries (the United States, Canada, and Israel), researchers from the Institute for Functional Medicine, American Nutrition Association, National University of Natural Medicine, Ariel University, McGill University, and the University of California, conducted a new pilot study on the effects that diet and lifestyle intervention have on aging among healthy males between the ages of 50 and 72. This research paper was published in Aging’s Volume 13, Issue 7, and entitled, “Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial.”

The Study

The researchers organized a cohort of 43 healthy adult males between the ages of 50 and 72. Half of the participants (n=21) completed an eight-week treatment program, and the other half (control group=22) received no intervention. Interventions within the treatment program included regimented diet, sleep, exercise, relaxation guidance, and supplemental probiotics and phytonutrients. Prior to the treatment program, participants were enrolled in a preliminary education week to become acquainted with the researchers’ prescribed dietary and lifestyle interventions.

“To our knowledge, this is the first randomized controlled study to suggest that specific diet and lifestyle interventions may reverse Horvath DNAmAge (2013) epigenetic aging in healthy adult males.”

Diet Prescription

Researchers prescribed the participants with mostly (not entirely) plant-based diet instructions to consume measured portions of liver, eggs, dark leafy greens, cruciferous vegetables, colorful vegetables (excluding white potatoes and sweetcorn), beets, pumpkin seeds (or pumpkin seed butter), sunflower seeds (or sunflower seed butter), methylation adaptogens, berries, rosemary, turmeric, garlic, green tea, oolong tea, animal protein, and low glycemic fruit. They were prescribed two daily doses of PhytoGanix®, which is a combination of organic vegetables, fruits, seeds, herbs, plant enzymes, prebiotics, and probiotics. A daily two-capsule dose of UltraFlora® Intensive Care, containing Lactobacillus plantarum, was also prescribed.

General guidance included that participants should choose organic food products over conventional, and to consume “healthy” oils and balanced types of fat, including coconut, olive, flaxseed, and pumpkin seed oil. Participants were told to avoid consuming added sugar, candy, dairy, grains, legumes/beans, and to minimize using plastic food containers. In addition, the prescription instructed participants to stay hydrated and not to eat between 7pm and 7am.

Lifestyle Prescription

The participant exercise prescription was a minimum of 30 minutes per day for at least five days per week, at 60-80% intensity. They completed two 20 minute breathing exercises daily, using the Steps to Elicit the Relaxation Response process developed by Herbert Benson, MD. Participants were prescribed to sleep a minimum of seven hours per night.

Measuring Epigenetic Age 

“Currently, the best biochemical markers of an individual’s age are all based on patterns of methylation [5].”

To extract DNA from the participants, researchers collected saliva samples and evaluated their RNA and DNA. They used methylation kits, assays, and the Horvath DNAmAge clock to conduct genome-wide DNA methylation analysis and calculate epigenetic age (DNAmAge) at the beginning of the study, and at the end.

“Horvath’s DNAmAge clock predicts all-cause mortality and multiple morbidities better than chronological age. Methylation clocks (including DNAmAge) are based on systematic methylation changes with age.”

Conclusion

According to the Horvath DNAmAge clock, participants in the treatment group scored an average 3.23 years younger at the end of the eight-week program when compared to participants in the control group. While these findings are meaningful, additional studies with a larger cohort size, longer duration, and other human populations will be needed in order to confirm these results.

“Notably, the shorter timeframe of this study and the scale of potential reduction, while modest in magnitude, may correlate with meaningful socioeconomic benefits, and appears to have the potential to be broadly achievable.”

Click here to read the full study, published on Aging-US.com.

Click the links below for more information on corresponding author, Dr. Kara Fitzgerald:
Biological Aging Summary | Instagram | Facebook | Twitter | General Site | Younger You Program

Aging is an open-access journal that publishes research papers monthly in all fields of aging research and other topics. These papers are available to read at no cost to readers on Aging-us.com. Open-access journals offer information that has the potential to benefit our societies from the inside out and may be shared with friends, neighbors, colleagues, and other researchers, far and wide.

For media inquiries, please contact [email protected].

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