5 Reasons Why You Age and How to Combat Them

Aging is a complex and multifaceted process that scientists have studied for decades. There are numerous cellular mechanisms that contribute to our aging process, from the buildup of oxidative stress and free radicals to the shortening of telomeres, . While the underlying cellular mechanisms of aging are important, it is far more powerful to understand how to combat aging with day-to-day practical strategies. Let's go over 5 reasons we functionally age, and how to combat them.

1. Poor Metabolic Health: The Silent Epidemic of Metabolic Dysfunction

Metabolic health refers to how efficiently your body converts food into energy, then uses or stores this energy. Poor metabolic health—characterized by insulin resistance, high blood pressure, high cholesterol, and weight gain—is one of the single biggest contributors to aging and the development of age-related diseases.

How to Combat It: A consistent focus on nutrient-dense whole foods with high quality proteins, complex low glycemic carbs, and healthy fats is crucial to improve metabolic health. In addition, consistent physical activity will reduce inflammation, support cardiovascular health, and promote long-term health and vitality. I go into greater detail on this in my Free Longevity Guide.

2. Loss of Muscle Mass: Sarcopenia’s Impact

One of the most noticeable signs of aging is the loss of muscle mass, known as sarcopenia. This process typically starts in your 30s and accelerates after the age of 60. Sarcopenia can lead to weakness, frailty, and reduced mobility, making everyday tasks more challenging.

How to Combat It: Engage in resistance exercises at least twice a week to maintain and build muscle. Weight lifting, bodyweight exercises, and resistance bands are all effective methods. Ensure you are eating enough high-quality protein with Leucine to stimulate muscle protein synthesis. 

3. Chronic Inflammation: The Silent Aggravator

Chronic low-grade inflammation is often referred to as “inflammaging.” It’s linked to a variety of age-related conditions and chronic diseases, from arthritis to heart disease. 

How to Combat it: First, you need to understand your current inflammatory biomarker baseline. With this information, you can track improvements in your metabolic health and see how an anti-inflammatory diet rich in antioxidants, omega-3 fatty acids, and fiber, with minimal ultra-processed foods and refined sugars, can radically improve your inflammatory markers. Additionally, stress management and high quality sleep are all important lifestyle factors that can further reduce chronic inflammation. 

4. Mitochondrial Dysfunction: The Powerhouses of Your Cells

Mitochondria are responsible for generating energy in your cells, As you age, their function naturally declines. This reduction in energy production efficiency can disrupt your metabolic health and lead to fatigue, muscle weakness, and slower recovery times. 

How to Combat it: High-intensity interval training (HIIT) has been shown to stimulate the growth of new mitochondria and improve their function. HIIT and VO2 max training (see my Free Longevity Guide) can give you a pop of energy and massive longevity boost.

5. Hormonal Changes: The Decline of Key Players

As we age, hormone levels naturally fluctuate. Testosterone and estrogen decline, and insulin sensitivity decreases. These hormonal changes can affect metabolism, muscle mass, bone density, and overall health.

How to Combat It:  Excessive visceral body fat  (especially around the abdomen) can worsen insulin resistance and disrupt hormone balance. Focusing on body recomposition and weight management can help improve insulin sensitivity and restore hormonal balance of insulin, cortisol ,and leptin. I strongly recommend lifestyle modification as the starting point, although hormone replacement therapy may be an option for some. 

Conclusion: Focus on What Works

Aging is a complex process, but by understanding the key mechanisms behind it, we can make informed decisions on how to slow aging down and maintain a high quality of life. Focus on habits that promote overall health—such as a nutritious diet, regular exercise, proper sleep, and stress management. These methods are supported by scientific evidence and can make a real difference in your healthspan, ensuring that you can enjoy ongoing vitality, mobility, and independence.