Want to feel 50 at 80? ‘Super Agers’ researcher shares his do’s and don’ts – The Los Angeles Times

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Lifestyle

Want to feel 50 at 80? ‘Super Agers’ researcher shares his do’s and don’ts

By Paul von Zielbauer
June 6, 2025 3 AM

Cardiologist Eric Topol is one of the leading medical researchers in the world. A founder of the Scripps Research Translational Institute in La Jolla, Calif., Dr. Topol is also the author of a New York Times bestselling new book, “Super Agers: An Evidence Based Approach to Longevity.”

I recently sat down with Topol to discuss his book’s insights into slowing down, or turning back, our aging clocks to become more like super agers — or who he calls the “Wellderly” — people who live well into their 80s and 90s without any chronic illness or disease.

A comprehensive answer to that question requires reading his book, written for a lay audience curious about the latest (and upcoming) scientific breakthroughs in longevity medicine. But in our hour-long conversation, Topol discussed several do’s and don’ts for anyone seeking to make 80 the new 50.

1. Do: Strengthen your immune system

If there is one main thesis to Topol’s book, it’s that healthy aging is a function of a strong immune system, which can defend against diabetes, cancer, heart disease and other chronic conditions. “I keep saying to myself that old thing about the economy: ‘It’s the immune system, stupid,’ you know?” Topol told me. “Because it really is.”

He suggests focusing on habits that support and build immune health:

Regular strength and resistance training builds strong immune systems and is the single best way to extend lifespan and, importantly, health span.
Keep a Mediterranean-style diet that maximizes whole foods, colorful vegetables, lean meats, olive oil and minimal dairy, and minimizes ultra-processed food.
Get deep, restorative sleep — crucial for supporting your body’s immune function.
Maintain so-called “lifestyle+” factors, like spending time in nature, avoiding environmental pollution like food-borne plastics and airborne toxins, and maintaining strong friendships and a regular social calendar.

I’ll go deeper into some of these specific strategies, like sleep and nutrition, below. But the common denominator is supporting a robust immune function, Topol said.

“We should be having immune system testing as we get older,” he said, “because it is the reason why aging can hurt us.”

Read more: Want to feel 50 at 80? ‘Super Agers’ researcher shares his do’s and don’ts – The Los Angeles TimesSource Links: ‘Super Agers’ author Eric Topol shares how to feel 50 at 80 – Los Angeles Times

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