Overview of These 5 Things Are Proven to Slow The Aging Process
In this milestone Episode 999 of The Model Health Show, Shawn Stevenson joins longtime friend and frequent guest Jim Kwik to break down five science-backed ways to slow aging—especially brain aging. The conversation centers on practical, low-cost habits that can influence biological age, cognitive function, sleep quality, gut health, muscle mass, and mindset. The core message: aging is not just genetic or chronological; daily lifestyle choices can meaningfully slow the rate at which the body and brain age.
The 5 Science-Backed Strategies
1. Vitamin D3 supplementation
- A Harvard-led study found that 2,000 IU of vitamin D3 daily slowed biological aging by the equivalent of about 3 years over four years.
- The discussion emphasized that vitamin D also supports brain-derived neurotrophic factor (BDNF) and the hippocampus, which are important for memory and brain health.
- Shawn recommends:
- Getting vitamin D levels tested
- Supplementing with vitamin D3 + K2
- Using sunlight as a natural source when possible
2. Get regular sunlight and keep a consistent sleep schedule
- Early-day sunlight helps sync circadian rhythms, which regulate hormones, digestion, cognition, and sleep.
- A 15-year study in Neurology found that people with consistently good sleep quality had brains that were nearly 3 years younger than poor sleepers.
- Another study linked irregular bedtimes and wake times—especially weekday/weekend shifts—to faster cellular and brain aging.
- Practical takeaway:
- Get morning light exposure
- Keep a consistent bedtime and wake time, even on weekends
- Reduce blue light exposure at night when possible
3. Support a diverse gut microbiome
- A new study in Aging and Disease linked microbial diversity and balanced gut composition with slower aging.
- The gut-brain connection was highlighted heavily:
- The gut produces or helps regulate many neurotransmitters
- Gut health impacts sleep, immunity, cognition, and inflammation
- Ways to support the microbiome:
- Eat a wide variety of plant foods
- Prioritize seasonal foods
- Include fermented foods regularly
- Shawn suggested aiming for 5–7 servings of fermented foods per week, such as:
- Sauerkraut
- Kimchi
- Yogurt
- Kefir
- Tempeh
4. Build and maintain muscle through resistance training
- A study titled Resistance Exercise Reverses Aging in Human Skeletal Muscle found that just two strength-training sessions per week over 26 weeks reversed age-related gene expression in older adults.
- Muscle was described as the “organ of longevity” because it supports:
- Better glucose disposal and insulin sensitivity
- Recovery and resilience
- Functional movement and power
- Cognitive and immune health through myokines
- Practical takeaway:
- Strength train major muscle groups 2x per week
- Use bodyweight, dumbbells, machines, resistance bands, or classes
- Focus on consistency over perfection
5. Maintain a youthful mindset and keep playing
- Shawn highlighted Dr. Ellen Langer’s research showing that older adults placed in a younger, more playful environment showed improvements in:
- Vision
- Hearing
- Dexterity
- Flexibility
- IQ and cognitive function
- Even visible appearance
- The big idea: thoughts shape biology.
- Tools for a youthful mindset:
- Visualize yourself healthy, active, and energetic
- Reframe negative thoughts before they become habitual
- Make play a regular part of life
- Examples of play:
- Games
- Dancing
- Arcade or tabletop sports
- Novel physical activities
- Fun, social movement with family or friends
Key Takeaways
- Aging is influenced by daily habits, not just genetics.
- The most effective strategies in this episode are also the most accessible:
- Sunlight and vitamin D
- Sleep consistency
- Gut-friendly eating
- Strength training
- Playful, optimistic thinking
- Several of these habits reinforce each other:
- Sunlight supports sleep
- Sleep affects appetite and metabolism
- Gut health influences melatonin and mood
- Muscle supports brain and immune health
- Mindset affects stress biology and recovery
Action Items
- Get a vitamin D test and consider D3 + K2 if needed
- Get morning sunlight and keep your sleep schedule stable
- Add more plant diversity and fermented foods
- Strength train twice weekly
- Build in play, curiosity, and visualization as part of your routine
Notable Theme
Shawn’s central point is that slowing aging is less about chasing complex hacks and more about consistently doing a few foundational things well. In his view, these habits can help you stay physically younger, mentally sharper, and more resilient over time.