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- Ketogenic diet, by replacing glucose with ketones as an energy source, lessens alcohol cravings among people with alcohol use disorders.
- Omega-3 fatty acids reduce the risk of cardiovascular disease-related death by up to 23 percent, especially in people with high triglyceride levels.
- Women see a 24 percent drop in premature death risk with just 140 minutes of weekly activity – half the time men need for similar benefits.
- Aging undermines the brain's capacity for maintaining working memory, with subtle declines in neuron activity and connectivity in the prefrontal cortex.
While genes play a role in aging, lifestyle and environmental exposures—collectively called the exposome—may have a more robust effect on aging and longevity. A recent study found that the exposome contributes far more to premature death and age-related diseases than genetic risk alone.
Researchers analyzed data from nearly 500,000 people enrolled in the UK Biobank to measure the exposome’s role in aging. They identified environmental exposures linked to early death and biological aging, then used a proteomic age clock—a tool that tracks molecular signs of aging—to confirm which exposures accelerate the aging process. Finally, they compared the exposome’s influence on disease risk to that of genetic predisposition.
The exposome explained 17 percentage points more of the variation in mortality than genetic risk, which accounted for less than two percentage points. It was more strongly connected to lung, heart, and liver diseases, while genetic factors were more closely associated with certain cancers and dementias. The analysis identified three disease states and 22 biomarkers related to liver and kidney function, cardiovascular and metabolic health, inflammation, longevity, genetics, and vitamin and mineral status that independently drive biological aging and disease risk.
These findings suggest that the exposome is critical in shaping health and longevity. While genes contribute to some diseases, environmental exposures throughout life greatly influence aging and survival. Air pollution is an exposome element contributing to disease and early death. Learn how wearable devices measure the air pollution exposome in this episode featuring Dr. Michael Snyder.
With more than 80% of older adults in the U.S. having at least one chronic health condition, finding ways to support healthy aging has become a public health priority. A recent study found that people who followed healthy diets over the long term were more than twice as likely to age well—physically, mentally, and emotionally—even into their mid-70s.
Researchers followed adults for 30 years as part of two large, long-running health studies in the U.S. They looked at how closely people followed eight well-known dietary patterns, including the Alternative Healthy Eating Index (AHEI)—a scoring system that reflects how well someone’s diet aligns with current nutrition guidelines. Other patterns included the Mediterranean diet, the DASH diet, a plant-based diet, and the Planetary Health Diet.
The researchers also examined diets linked to higher levels of inflammation and insulin resistance and the amount of ultra-processed food people ate. They then compared these patterns to a comprehensive measure of healthy aging, including physical function, cognitive ability, mental health, and freedom from major chronic disease.
They found that people with the highest AHEI scores were 2.43 times more likely to maintain good overall health as they aged, up to 75. Similar benefits appeared for people who followed Mediterranean-style, MIND, and plant-based diets. In contrast, those who ate the most ultra-processed food or followed dietary patterns that drive inflammation and high blood glucose levels were less likely to age in good health.
These findings suggest that long-term dietary choices can meaningfully influence how well we age—not just how long we live. Learn more about lifestyle factors that prolong healthy aging in this episode featuring Dr. Rhonda Patrick.
Sleepless nights don’t just leave you tired—they may also interfere with your body’s ability to regulate hunger. Researchers have long known that poor sleep increases the risk of obesity, but the biological link has remained elusive. A recent study found that a sleep-triggered hormone called raptin helps control appetite and may explain why people who don’t get enough sleep are more likely to gain weight.
Researchers examined brain activity, hormone levels, and eating behavior under different sleep conditions in mice and humans. They identified a previously unknown hormone, which they named raptin, and tracked where and when it was released. They also studied the effects of a genetic variant that blocks raptin production and examined hormone levels in people with sleep deficiency, obesity, and nighttime eating syndrome.
They discovered that raptin is produced in a part of the brain that regulates hunger and hormone secretion and is released during sleep. When sleep is disrupted, raptin levels drop. In lab experiments, raptin acted on specific receptors in the brain and stomach to reduce appetite and slow stomach emptying. People with obesity and sleep deficiency had lower levels of raptin, while those who underwent therapy to improve sleep showed increases in the hormone. A genetic variant that blocks raptin production was linked to night-time overeating and obesity.
These findings indicate that raptin explains how sleep influences weight gain and appetite. Learn more about the effects of sleep deprivation in Aliquot #27: Health consequences of sleep deprivation, part I: Metabolic & immune health and Aliquot #28: Health consequences of sleep deprivation, Part 2: Mental & cognitive health
