A study published last month at Stanford University revealed that we don’t age gradually, like we’ve always thought. Instead, we age at two significant bursts after puberty: one in our mid-40s, the other in our early-60s.

For nearly two years, the scientists behind the research measured molecular activity by analyzing microorganisms contained in blood, skin, nose, mouth, and gut samples that were taken every three to six months from 108 study participants aged 25 to 75. The samples were used to examine 135,000 different molecules and microbes including metabolites, lipids, and proteins that are associated with immune health, cardiovascular function, metabolism, kidney function, and muscle and skin structure.

The scientists looked at 246 billion data points (biomarkers) across the 50-year lifespan of the participants. Michael Snyder, a co-author of the study and chair of the Department of Genetics at Stanford Medicine, explained that they were “looking for when changes and disruptions most commonly occurred at a molecular and biochemical level.”

The results show that 81 percent of the molecules didn’t change continuously as would be expected with linear aging. Instead, they transformed significantly around ages 44 and 60.

At age 44, some of the changes observed at the molecular level included:

• Cells affecting the metabolism of caffeine and alcohol, which explains why we can’t drink as much as we get older.
• Fatty tissue proteins, which explains higher cholesterol levels and unexpected weight gain in middle age.
• Proteins associate with skin and muscle structure, which explains why skin starts to sag, wrinkles start to appear, and we experience more muscle strains and joint injuries.

At age 60, the team observed a marked increase in the same molecular changes along with:

• Changes in molecules that relate to kidney function.
• A dramatic shift in immune health, which explains why cancer rates increase so dramatically.
• A reduction in melanin.
• Hormonal changes that contribute to graying and thinning hair.

We don’t really know what causes these aging bursts. And we all know it’s impossible to avoid them or put them off. But there are some things we can do to be ready.

1. Reduce your coffee and alcohol intake when nearing your mid-40s and early-60s. At these ages it will be more difficult for your body to metabolize either one.
2. Eliminate ultra-processed foods and added fats in your mid-40s to keep your cholesterol in check.
3. Start taking collagen at 40 to protect your joints and your skin.
4. Increase your water intake in your 40s to protect your skin and muscle health. Drink more water when you hit 60 to counteract age related kidney issues.
5. At 60, really load up on the fruits and vegetables to get plenty of antioxidants to keep your immune system strong.
6. At 60, make sleep a priority for brain health.
7. At 60, use sunscreen regularly because your body produces less melanin.
8. Be active every day.

The most important thing the researchers recommended for slowing down the aging process was strength training.

A study published in Japan in 2021 found that one strength training workout a week can add years to your life by significantly improving your heart. Another study published in 2023 shows that strength training reduces blood pressure by increasing blood flow and circulation. Strength training has even been shown to decrease inflammation and improve cognitive function.

I could keep going with a long list of benefits for strength training. It really is the true fountain of youth. It’s important to strength train at any age. If you’re in your mid-40s or early-60s, it’s even more important. You can’t stop aging. But you can sure slow things down if you take right actions.

Stay Strong,

Bo Railey