New mitochondrial research shows how epigenetics can bridge the gap between longevity and health, and what you can do to influence your biological clock.
If you’ve ever wondered why some people feel young at 60 or old at 40, you’re on to something. Science now tells us that your “biological age”—how your cells and tissues actually work—might not match the number on your next birthday cake. The good news is that there are many things you can do to stay strong so that your body doesn’t just age.
Genomics and the Future of Good Aging
Currently, a transition is underway in healthcare: moving away from the old reactive model of waiting for health problems to occur before treating them, to a proactive and proactive framework for health and wellness.
This transition has been driven by functional genomics. While conventional medicine steps in to aid treatment after the fact, functional genomics supports preventative care because it manages symptoms and abnormalities before they occur. Functional genomics essentially provides information on how your genes put you “at risk” and provides information on potential factors that may affect your health before signs and symptoms appear.
Your DNA contains some of the most important information about how your body metabolizes food, responds to exercise, and protects against health conditions.
Understanding these influences and how they interact with your genetic map allows you to work on your overall well-being, reduce your risk of key health conditions, and live, age with energy and happiness.
In my clinic, I have seen how powerful it can be to give patients an understanding of their genetic makeup to help them relate more to the logic of their daily habits and, as a result, make changes if necessary.
The future of health care and healthy aging is in our DNA, and genomics and epigenetics are being used to develop personalized treatment plans for people.
Healthy aging is about adding life to your years. We now have clear clinical signals that aging is biologically something we can influence. By addressing key factors—such as mitochondrial efficiency, inflammation, and oxidative stress—we can potentially reverse the course of aging, not just extending life but extending health, so the later years are spent in a healthier state.
When we understand how our cells age, we are in a better position to support them. It’s really about working with your body’s natural systems to maintain strength, energy, and stamina for decades to come as you age. As I often remind my patients: healthy aging isn’t just about adding more years to your life, it’s about adding more life to your years.
How mitochondria drive the way you age
Your body is made up of approximately 37 trillion cells, each of which functions to keep you going every day. Inside almost all of these cells are “energy factories” called mitochondria. These powerhouses fuel the chemical reactions that occur in our cells, providing energy to every organ and system, influencing cardiovascular health, cognition, energy, muscle function, fertility, and optimal well-being.
Often people equate health with their energy levels because when you have a lot of energy, you feel good. So when you think about energy, think about your mitochondria.
Mitochondria rely on oxygen and nutrients to produce energy and accumulate in organs that require a lot of energy to function, such as the heart, brain, muscles, and reproductive cells. As mitochondria begin to slow down, you may notice subtle changes that we associate with aging, such as poorer endurance during exercise, brain fog or slower memory recall, and the need for afternoon naps to get through the day.
Supporting your mitochondria plays a huge role in maintaining not only your energy, but also your cardiovascular health, cognitive function, and overall resilience as you age.
Mitochondria and Ubiquinol: The Cellular Energy Partnership
This is where it gets interesting. Your mitochondria rely on ubiquinol, a natural antioxidant found in every cell in the body, to produce adenosine triphosphate (ATP), the cell’s main source of energy. It also plays an important role in neutralizing oxidative stress and helps protect cells from free-radical damage.
However, as we age, our natural levels of ubiquinol decrease. This can make it harder to store energy and increase the vulnerability of cells to oxidative stress.
Furthermore, the stresses and strains of modern life, with increased oxidative stress, can also affect the body’s ability to maintain optimal levels of ubiquinol. When this happens, the efficiency of our mitochondrial function can decrease, affecting everything from endurance and recovery to how well your body manages stress at the cellular level.
In short, ubiquinol isn’t just a player in the energy production process, it’s a critical component that contributes to how well your cells adapt, repair, and function over time to maintain their mitochondrial function.
Can you turn back your biological clock?
Emerging science shows that you can influence how you age. A new pilot study of 45 participants analyzed the effects of various nutritional and lifestyle interventions on epigenetic markers of aging. Part of the study also looked at mitochondrial health, which is supported by the natural antioxidant ubiquinol. Results showed promising changes in biological age after three months and consistent post-test gains after the 12-month mark, likely due to increased participation.
Mobile support
While aging is natural and inevitable, how quickly it happens and how long you stay alive is something you can help influence. Here’s what you can do right now:
- Eat for your cells: Eat a whole foods diet rich in colorful vegetables (six servings a day), protein appropriate for your body weight, whole grains, healthy fats, and fermented foods. Beyond macronutrients, it’s about supporting mitochondrial function and your DNA signaling to promote long-term cellular health.
- Move with intention: Aim for 30 minutes of daily movement, including three vigorous sessions a week. Strength training is especially important with age because it increases mitochondrial biogenesis, ATP production, metabolic health, and physical function.
- Prioritize sleep quality: Aim to get seven to eight hours of sleep a night. Quality sleep is essential for maintaining metabolic health, cognitive function, and a healthy mood.
- Stress Management: Practicing meditation, yoga, or deep breathing exercises can reduce stress levels, reduce inflammation, and improve mood and mental health.
- Be social: Maintaining strong social connections and engaging in community activities can improve mental health and reduce the risk of cognitive decline and other age-related health conditions.
