Sport, your best ally against the biological clock

Discover how fitness and lifestyle influence biological aging. Article and studies to support it!

A recent study demonstrated that cardiorespiratory fitness is negatively correlated with the acceleration of epigenetic age, even after adjusting for confounding factors. Maintaining good physical condition, combined with optimal body composition, adequate nutrition, and a morning chronotype, is associated with a slowdown in biological aging in older men.

What is biological age and why should you care about it?

Biological age is an indicator that reflects the true health state of your body, beyond the simple passing years. Unlike your chronological age, it can be influenced by your lifestyle and habits.

Imagine two 50-year-olds: one appears fit, dynamic, and full of energy, while the other seems tired, less alert, and appears older. This difference is the perfect illustration of biological age in action.

It’s not just about appearance, but the actual state of your cells and organs.

How is biological age measured?

This is where epigenetic clocks based on DNA methylation come into play. (Don’t worry, we’ll break down this jargon together!) These clocks are like molecular detectives examining the chemical modifications of your DNA over time.

DNA methylation is a bit like your genes wearing tiny chemical hats that influence their activity. As you age, certain methylation patterns change in predictable ways. Scientists have managed to create algorithms capable of reading these patterns and deducing your biological age.

Why is biological age important?

You might be wondering: “All this sounds great, but what’s the practical use?” Well, your biological age is an excellent indicator of your overall health. It can provide valuable insights into your risk of developing certain age-related diseases or even your life expectancy.

It’s like having a glimpse into the future health state of your body. That’s what biological age allows. If your biological age is lower than your chronological age, that’s good news! You’re on the right track. Conversely, if it’s the opposite, it might be time to reassess some of your habits. (Don’t panic, we’ll see later how fitness can help you! and remember, it’s never too late)

The interest of this indicator is that it is modifiable. Unlike your birth date which, unless you have a time machine, will remain fixed, your biological age can be influenced by your lifestyle choices. This is excellent news because it means you have the power to impact your long-term health.

How can fitness act as a shield against aging?

Fitness is a true elixir of youth for your body. It acts as a “geroprotector,” meaning it protects your cells against the harmful effects of time.

Decoding fitness: more than just a sculpted body

When we talk about fitness, we’re not just talking about having rock-hard abs or being able to run a marathon. It’s a much broader and fascinating concept. Think of your body as a complex machine: fitness is its ability to function optimally in different situations.

It consists of several key elements:

• Cardiorespiratory endurance (your heart and lungs teaming up)
• Muscular strength (your muscles carrying you daily)
• Flexibility (your ability to bend over backwards… or almost)
• Balance (your hidden talent for not tripping)
• Body composition (the ratio between your muscles and fat)

What is geroprotection?

Behind this term worthy of a sci-fi movie lies a fairly simple concept. Geroprotection is everything that protects your body against the effects of aging. And guess what? Physical exercise is one of the most powerful geroprotectors at your disposal!

When you exercise regularly, you’re not just burning calories. You’re triggering a cascade of biological reactions that literally slow down the aging of your cells. It’s like giving a boost to your “epigenetic clocks” we talked about earlier.

Difference between Physical activity vs fitness

You might be thinking: “But I’m active, I move a lot during my day, isn’t that enough?” Well, not quite. There’s a subtle but important difference between physical activity and fitness.

Physical activity is everything you do that makes you move: walking to the office, gardening, playing with your kids… It’s great, don’t get me wrong! But fitness is the result of planned and regular exercise. It’s a bit like the difference between snacking on fruits throughout the day (physical activity) and having a real balanced meal (structured exercise).

Research shows that it’s your fitness level, particularly your cardiorespiratory capacity, muscle level, and strength, that has the most impact on your long-term health and biological age. So, if you really want to take advantage of these geroprotective effects, you need to step up your game and structure your activity a bit.

Don’t worry, this doesn’t mean you have to become an Olympic athlete overnight. Even small changes can make a big difference. The key is consistency and progression.

Why are muscle mass and strength crucial for longevity?

With age, the phenomenon of sarcopenia, which refers to the progressive loss of muscle mass and strength, is inevitable. This decline begins in the thirties and accelerates with the decades. The loss of muscle mass not only reduces mobility and independence but also increases the risk of falls and fractures, critical factors of morbidity in the elderly.

Impact on metabolism

Muscles are major energy consumers and play a key role in regulating basal metabolism. The higher the muscle mass, the more the body is able to burn calories, even at rest. This relationship is essential for the prevention of obesity and metabolic diseases like type 2 diabetes. Good muscle mass improves insulin sensitivity, thus promoting better blood sugar management.

Reduction of chronic disease risk

Studies show that people with greater muscle mass and physical strength have a reduced risk of developing chronic diseases such as cardiovascular diseases, hypertension, and certain cancers. Skeletal muscle plays an active role by secreting myokines, molecules with anti-inflammatory properties, thus contributing to the reduction of chronic systemic inflammation, a key factor in the development of age-related diseases.

Improvement of bone health

Maintaining muscle mass through regular physical activity and resistance training has a direct effect on bone density. Mechanical stimulation of bones through muscle effort helps prevent osteoporosis and reduces the risk of fractures. By strengthening both muscles and bones, healthier aging is promoted.

Maintaining autonomy and quality of life

Finally, having sufficient muscle strength allows for maintaining functional autonomy, meaning the ability to perform daily tasks without external help, even as one ages. This includes activities as simple as walking, climbing stairs, carrying objects, or getting up from a chair. A person capable of maintaining their strength and muscle mass generally ages with more independence and a better quality of life.

What does the Waseda study teach us about the link between physical fitness and biological age?

The Waseda study reveals a clear correlation between good cardiorespiratory fitness and a younger biological age. It highlights the importance of maintaining adequate physical fitness to slow down cellular aging.

A study on the scientific fountain of youth

You might wonder: “What is this famous Waseda study?” To find out more, let’s take a little trip to Japan, the land of centenarians and the concept of “ikigai” (reason for being). Researchers from Waseda University conducted a fascinating study, published in 2023.

The objective? To understand how our physical condition and lifestyle habits influence our biological age. In other words, they sought to determine if being fit could really make us gain a few years of cellular youth.

The method

For this study, researchers recruited 144 men aged 65 and over. (Yes, only men, it’s a limitation of the study, but we’ll come back to that.) These gentlemen underwent a battery of tests worthy of a presidential check-up:

• Anthropometric measurements (height, weight, waist circumference… in short, they were examined from every angle)
• Blood tests (to check cholesterol, sugar levels, etc.)
• Diet evaluation (no cheating on grandma’s dishes!)
• Questionnaires on lifestyle habits (smoking, alcohol, sleep)
• And finally a cardiorespiratory fitness test

Of course, the researchers also collected DNA samples to measure the biological age of our volunteer subjects using the famous epigenetic clocks we mentioned earlier.

The results: when cardio rejuvenates your cells

Here’s what the study revealed:

1. Men with better cardiorespiratory fitness tended to have a younger biological age. It’s as if their good physical condition had put the brakes on their biological clock!
2. There was even a kind of “magic threshold”: participants with a cardiorespiratory capacity above 22.7 mL/kg/min (don’t worry about the units, just remember it’s a good score for their age) showed a significant slowdown in their biological aging.
3. The study also showed that other factors like good body composition, a balanced diet, and a morning chronotype (being a morning person) were associated with a younger biological age.

These results are really encouraging. They suggest that taking care of your physical fitness, especially your heart and lungs, could really help you stay young… at least at the cellular level!

What other aspects of your lifestyle can influence your biological age?

Your biological age is influenced by many factors beyond physical fitness. Body composition, diet, sleep, and habits like smoking or alcohol consumption all play a crucial role.

Body composition: not just a matter of aesthetics

You might think your waistline is just a matter of loosening a belt? Think again! The Waseda study highlighted that body composition has a significant impact on your biological age. In particular, excessive accumulation of visceral fat (that sneaky fat that settles around your organs) seems to accelerate cellular aging.

But don’t be discouraged if you have a few extra pounds. The study also showed that a good calf circumference was associated with a younger biological age. As it turns out, having footballer legs might just be a ticket to the fountain of youth!

Sleep: your nocturnal ally against aging

Are you more of an early bird or a night owl? Your chronotype (your natural sleep rhythm) might influence your biological age. The study showed that early risers tended to have a younger biological age.

But don’t worry if you’re an incorrigible night owl. The key is to respect your natural rhythm and ensure the quality of your sleep. A good restorative sleep is a true elixir of youth for your cells.

Bad habits: what to avoid to stay young

You probably suspected it, but the study confirms it: smoking and excessive alcohol consumption are real accelerators of biological aging. These habits have shown a strong correlation with a more advanced biological age.

If you smoke or tend to drink a bit too much, it might be time to ease up. Your body will thank you, and not just in appearance!

The study’s limitations and our view on the future of metabolic age

The future looks promising, with prospects for in-depth research on the link between physical fitness and biological aging. These studies could revolutionize our approach to personalized health and “aging well.”

As you understand, maintaining good physical condition is not just a matter of aesthetics or sports performance. It’s a real investment in your long-term health. The Waseda study showed us that physical fitness, particularly cardiorespiratory capacity, can act as a brake on biological aging. It’s like having a superpower to slow down time… at least on a cellular level!

But don’t be mistaken, this is just the beginning of the story because researchers still have a lot of work to do. Why? Because the Waseda study, as interesting as it is, is just a snapshot. It shows us a correlation, but not necessarily causation. (Yes, I know, it sounds very scientific, but stay with us!)

What we need now, are longitudinal studies:

Imagine following a group of people over 10, 20, or even 30 years, observing how their fitness level influences their biological age over time. That would be something big! And what about intervention studies? We could see in real-time how a training program affects biological age. Fascinating, right?

But wait, that’s not all! The future might hold even more surprises. Imagine a world where you could know your biological age as easily as taking your temperature. Aging biomarkers, like the epigenetic clocks we’ve talked about, could become common tools for personalized health.

You could have real-time tracking of the impact of your lifestyle choices on your cellular aging. Too much stress at work? Your biological clock will tell you. Need to move a bit more? Your biomarkers will sound the alarm. It’s like having a personal health coach, but on a molecular level!

Of course, all this raises ethical and practical questions. How to use this information responsibly? How to make it accessible to everyone? These are exciting challenges that await us. But one thing is certain: the future of health and well-being could very well involve a better understanding of our biological age.

And if you could give a boost to your cellular youth?

NMN (Nicotinamide Mononucleotide) might just be the key to slowing down your biological clock. This direct precursor of NAD+ helps keep your cells in top shape, even with age.

The Waseda study showed us the importance of maintaining good physical condition to stay biologically “young.” Well, imagine being able to give an extra boost to your efforts! That’s where our high-quality NMN comes into play.

Certified 99.9% pure, our NMN is like super fuel for your cells. It boosts the production of NAD+, this essential molecule that, remember, naturally decreases with age. (We’re talking about a 50% drop after 30 years, ouch!)

But what does that mean for you concretely? Better endurance, more radiant skin, and a boost of energy that will remind you of your best years. It’s like giving your cells a little rejuvenation treatment!

And don’t worry, you won’t need to eat 100 kg of broccoli a day to benefit from it. Our NMN supplement is here for that!