Eating for DNA: Diet and lifestyle changes may reverse biological age, case study suggests

05 Apr 2023 --- In an eight-week lifestyle and diet intervention program, five out of six women decreased their biological age by an average of 4.6 years. The program focused on diet, sleep, exercise, relaxation guidance, supplemental probiotics, nutritional coaching and the consumption of epi nutrients designed to optimize gene expression. 

DNA methylation and biological age analyses were conducted with blood samples at baseline and the end of the program. 

“Biological age is the biggest risk factor for all chronic diseases of aging, such as cancer, heart disease, dementia and diabetes. If we can reverse or slow biological age by even a little, we can reduce risk and incidence of these diseases and acute illnesses like flu and COVID-19,” lead author Kara N. Fitzgerald, from the US Institute of Functional Medicine, tells NutritionInsight. 

“Economically, we will save trillions of dollars on our massive healthcare spend. But personally, if we match health span with life span, we can live better, longer.” 

The Innova Trends 2023 Survey reported that close to one in three consumers state they already take active steps to age healthily from age 30. 

The researchers note that all but one participant had a biological age younger than their chronological age at the program’s start. They add that investigating healthy individuals suggests a direct influence on underlying mechanisms of aging instead of disease-driven aging. 

The eight-week program focused on diet, sleep, exercise, relaxation guidance, probiotics, epi nutrients and nutritional coaching.Impact on health 
The study, published in Aging, states that lowering one’s biological age has been identified as an essential target for extending the human health span. In 2022, six out of ten adults in the US had at least one chronic illness. 

“We want to take the impact of stress, sleep and exercise on our life and healthspan seriously. These are essential to get right,” stresses Fitzgerald. 

“As for the dietary program, it is built with optimizing DNA methylation, which science now suggests is a chief root cause of aging. So if we can ‘eat for optimal gene expression’ and shave years off our biological age, we should also reduce the risk of chronic and acute diseases.” 

On average, the women in the case study adhered to the program’s goals by 81.7%. According to the authors, this suggests that 100% adherence to the program is not required to reach positive outcomes. 

Confirming outcomes of earlier research 
The current study is a follow-up of a similar case study conducted by the research team at the US Institute of Functional Medicine in Aging. In this iteration, 21 male participants reduced their biological age by an average of 3.23 years compared to the control group of 22 people. 

“Our first study was published in 2021. It was a pilot randomized clinical trial in middle-aged men,” notes Fitzgerald. “I am thrilled to publish this case series showing similar benefits in middle-aged women.”

Although the outcomes were statistically significant, biological age reductions reported in the small case study varied extensively. Five of the six women reduced their biological age between 1.22 and 11.01 years from baseline. 

Fitzgerald adds that future research must include a larger, more diverse cohort. “We have institutional review board approval to continue to study the program. With funding, we can do larger cohorts.” 

The study outcomes suggest 100% adherence to the program is not required to reach positive results. “I am very curious about how we influence gene expression beyond the clocks,” she continues. “That is a paper we are working on right now. For example, genes that protect us from getting cancer are inhibited as we age. A question I have is: can this intervention help restore functionality to these genes?”

Diet and lifestyle program 
The six participants, aged between 47 and 65, followed an intervention program with specific dietary recommendations high in known “epi nutrients.” These nutrients provide substrates or cofactors for DNA methylation activity or influence the expression or rate of activity of DNA methylation-related enzymes.

In turn, DNA methylation markers are the basis for biological age clocks to assess the effectiveness of interventions at reducing biological age. 

Participants also incorporated intermittent fasting and consumed probiotic supplements and fruit and vegetable powders high in polyphenolic compounds. 

Participants were asked to include a minimum of 30 minutes of physical activity at least five days per week, participate in breathing sessions to improve relaxation and sleep at least seven hours per night. Adherence to the program was supported with regular coaching sessions. 

A different study cautions that there has been too much focus on optimizing specific nutrients and argues that healthy diets should be consistent and diversified instead.

By Jolanda van Hal