A recent study published in Aging Cell reveals how long-term calorie restriction and endurance exercise can significantly reduce biological aging in humans. Biological age (BioAge), a measure of physiological aging rather than chronological years, offers insight into how lifestyle interventions can slow down the aging process.
The study used advanced multi-omic profiling (an integrative approach that combines data from multiple disciplines to comprehensively study biological systems) to determine BioAge, a measure of how old your body is on a biological level. This may differ from your chronological age, the number of years since you were born. Unlike chronological age, BioAge reflects the health and functional state of your body and can indicate how well you're aging. The researchers used biomarkers from blood, gut microbiomes and tissue samples in middle-aged and older adults practicing calorie restriction (CR), endurance exercise (EX) or a sedentary lifestyle with a Western diet.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to relevant studies at bottom of page.
Study Findings
The study, compared biomarkers in 41 middle-aged and older adult long-term CR practitioners, 41 age and sex-matched endurance athletes and 35 sedentary controls consuming Western diets. The daily caloric intake for each group was as follows:
Calorie Restriction Group: Approximately 1,800 calories per day, with a focus on maintaining adequate nutrition through nutrient-dense foods.
Endurance Exercise Group: Approximately 2,800 calories per day, reflecting the higher energy needs of regular endurance training.
Western Diet Control Group: Approximately 2,400 calories per day, typical of a sedentary lifestyle with a Western diet.
These caloric differences highlight the tailored approaches of each intervention. The CR group achieved calorie reduction while prioritising nutritional adequacy, whereas the EX group consumed more calories to meet the demands of their physical activity. The Western diet control group had no specific dietary or exercise regimen.
Both calorie restriction and endurance exercise groups demonstrated significantly lower BioAge markers compared to their sedentary counterparts, suggesting a slower rate of aging.
Calorie restriction participants showed substantial improvements in metabolic and gut health, with their gut microbiomes and blood profiles reflecting younger biological markers. Meanwhile, those in the EX group displayed enhanced tissue health, particularly in the colon, where inflammation was reduced and cellular repair processes were more active. Although CR and
Endurance exercise participants shared benefits such as lowering oxidative stress and cellular damage, each intervention had unique effects. CR uniquely improved lipid metabolism and metabolic regulation, contributing to better hormonal balance and overall systemic health. On the other hand, EX reduced inflammation more effectively, promoting tissue repair and modulating immune responses.
What Can We Do?
For those seeking to slow aging, gradual calorie restriction is a practical first step. This doesn’t mean eating less without regard for nutrition; instead, it involves reducing caloric intake while maintaining a nutrient-dense diet. Eliminating ultra-processed foods, sugary drinks and refined carbohydrates is crucial. These should be replaced with vegetables, whole grains, legumes, nuts, seeds, fish, and seafood, which provide essential vitamins, minerals, and fibre to support metabolic health.
Exercise is equally important and can be tailored to individual fitness levels. Moderate aerobic activities such as walking, jogging or swimming for at least 45 minutes daily help maintain cardiovascular and metabolic health. Adding resistance training two to three times per week improves muscle strength, bone health and overall resilience against aging. Activities like cycling, dancing or team sports can also enhance mental wellbeing and social connection, ensuring consistency and enjoyment in physical activity.
As any follower of longevity guru Bryan Johnson will know, and as the study shows, combining calorie restriction and exercise yields the most significant benefits. Together, these approaches enhance metabolic health, reduce inflammation and protect against age-related diseases. The combined effect of these interventions addresses multiple aging pathways and reinforces the body’s ability to repair and regenerate itself, promoting longevity and improved quality of life.
Calorie restriction works by improving gut health, lowering oxidative stress, and regulating key metabolic pathways. It has been shown to extend lifespan in animal studies and is associated with lower mortality risk in humans. Endurance exercise complements these benefits by reducing inflammation and enhancing tissue repair. While each approach offers unique advantages, their combined impact is profound, as they target different aspects of biological aging while reinforcing each other’s benefits.
Final Thoughts
Although aging is inevitable, how we age is largely within our control. The study provides further proof that making gradual changes to diet and incorporating regular exercise can significantly lower biological age, reduce the risk of chronic diseases and enhance vitality.
Significantly, even small, sustainable adjustments today can create a healthier and more resilient future.
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Related Studies and Resources
Fiorito G, Tosti V, Polidoro S, Bertozzi B, Veronese N, Cava E, Spelta F, Piccio L, Early DS, Raftery D, Vineis P, Fontana L. Multi-omic analysis of biological aging biomarkers in long-term calorie restriction and endurance exercise practitioners: A cross-sectional study. Aging Cell. 2024 Dec 18:e14442. doi: 10.1111/acel.14442. Epub ahead of print. PMID: 39692728.
Maria L Cagigas, Stephen M Twigg, Luigi Fontana, Ten tips for promoting cardiometabolic health and slowing cardiovascular aging, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1094–1097, https://doi.org/10.1093/eurheartj/ehad853
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