Aging is inevitable. But many of us are still looking to turn back time. So, instead of trying to reverse aging, what if we embrace it and focus on staying healthy and disease-free as we age? Maybe we could feel our best, mentally and physically, after 50 or 60.
Dr. Eric Topol, a renowned cardiologist and longevity researcher, is no stranger to the science of aging. In his new book out May 6, “Super Agers: An Evidence-Based Approach to Longevity,” Topol sets the record straight on healthy aging and preventing age-related diseases such as cancer, cardiovascular disease and Alzheimer’s.
Experts like Topol argue that the number of years we live in good health and disease-free, our “healthspan,” is just as important if not more so than living for as many years as possible.
“Longevity is not the real goal here. It’s healthy aging,” Topol tells TODAY.com — and a lot of that is in our control.
Previously, it was thought that the secret to healthy aging was in our genes.
In 2007, researchers at the Scripps Research Translational Institute launched a study to analyze the DNA of 1,400 people from age of 80 to 105 who had never developed a major chronic disease. “We called them the Wellderly,” says Topol, who directs the Scripps Institute.
After sequencing their genomes, “we found basically nothing, which was surprising,” says Topol. “It was also liberating because most people think their genes determine their chance for healthy aging.”
However, the Wellderly did share some lifestyle habits, and additional research shows adopting these can help reduce the risk of age-related diseases. According to Topol, we are in a better position than ever to slow down biological aging, a measure of health status and wear and tear on the body, and age healthier.
In a society obsessed with biohacking, it may be hard to imagine that healthy aging often boils down to simple, everyday choices.
Here are the science-backed habits Topol follows to age better:
Strength training at least three times a week
Exercise is one of the most important tools to slow down biological aging and prevent age-related diseases, says Topol. “We can’t underestimate its impact.”
Topol is a longtime exercise enthusiast, but his workout routine has shifted in recent years. “I’m a cardiologist, so I’ve always been big on aerobic exercise,” says Topol, such as running and cycling.
“Turns out, working on strength, balance, and core training is incredibly important for healthy aging,” adds Topol.
Now, Topol does one hour of resistance training three to four times a week. “I’m more fit and stronger than I can ever remember in my life, just by doing that for over a year now,” he says.
A 2022 systematic review found that resistance training was associated with a lower risk of death from all causes, and research shows strength training can improve bone density, which decreases with age.
It can also improve balance and reduce the risk of falls, which are the leading cause of injury among adults ages 65 and older, per the U.S. Centers for Disease Control and Prevention.
Follow a Mediterranean diet
The Mediterranean diet has been studied extensively and is ranked one of the most sustainable eating patterns for health and longevity — which is why Topol follows it.
“The data is so strong. It’s the only diet that has large randomized trials that went on for years, and a new study just backed everything up again,” says Topol.
A 2025 study published in Nature on optimal dietary patterns for healthy aging followed 105,000 people for 30 years, and found that 9% made it to 70 without age-related diseases. “What did those 9% of people eat? Basically a Mediterranean diet low in red meat (and) high in fruits, vegetables, legumes and whole grains,” says Topol.
Topol enjoys a variety of plant-based foods, including nuts, one of his favorite snacks. The Med diet is naturally high in fiber, which is linked with a lower risk of colon cancer and other chronic diseases. Topol aims to get 25-30 grams of fiber per day.
He also gets enough protein, but doesn’t overdo it. “As we get older, some increase in protein is reasonable. But now we have this protein craze, which could potentially induce harm,” says Topol, adding that too much protein may increase the risk of heart disease.
Every morning, Topol drinks coffee, which is linked to a number of benefits.
Avoid ultra-processed foods
Another healthy aging habit Topol has adopted is avoiding highly processed foods.
Ultraprocessed foods are made with industrial ingredients or substances extracted from the original food and have undergone extensive processing.
“There were things I used to eat that I realized have all kinds of ‘alien’ stuff. I don’t go near it now,” says Topol.
Ultraprocessed foods are are often high in saturated fat, added sugars or salt, and have been linked to an increased risk of heart disease and Type 2 diabetes. These include processed meats, soft drinks, chips, candy and microwave meals.
Get enough deep sleep
Sleep is crucial for healthy aging. In addition to sleeping seven to nine hours a night, it’s important to get quality sleep, Topol adds.
That means getting enough uninterrupted deep (non-REM) sleep, which supports brain health. This becomes a concern as people get older, Topol adds, because they tend to spend less time in deeper sleep stages. Not getting enough quality sleep is linked with a higher risk of all-cause mortality and chronic diseases.
“I was a terrible sleeper,” Topol says. So, he started tracking his deep sleep using a ring and smart watch.
“It was important for me to learn what was going to drive my deep sleep,” says Topol. A major factor was sticking to a very regular sleep schedule. “It is almost ritualistic, the time I get to bed every night.” In the last year or so, Topol says he’s tripled the number of minutes he spends in deep sleep every night.
Don’t take unnecessary supplements
“I don’t take any supplements. None have shown improvement of health outcomes for people who have a healthy diet and don’t have some type of vitamin (or mineral) deficiency,” says Topol.
Yet, the billion-dollar supplement industry is thriving, he adds. On social media, brands and influencers are constantly hawking vitamins, minerals and co-enzymes, many of which are promoted for “anti-aging” benefits. He wants consumers to be wary of the financial incentives of people selling or promoting supplements.
“There isn’t any evidence to support taking them. They’re basically just enriching your urine,” says Topol.
The best way to get micronutrients is by eating a variety of whole foods, he adds. If you’re concerned about a deficiency, see a doctor.
Connect with others
Staying mentally fit is a key part of healthy aging, says Topol. One way to do that is by socializing and connecting with others. “As we get older, we tend to become a recluse,” says Topol. “But we’re a social animal.”
Social isolation and loneliness are major risk factors for poor mental health, which can increase the risk of depression, dementia and early death. The link is “quite remarkable,” Topol says.
“Trying to counter that by going out of one’s way to have more interactions with people is good for our health,” says Topol.
Spend time outdoors
Spending time in nature is free, science-backed way to promote healthy aging, says Topol.
“I’ve always loved to be outdoors, but the data shows the more time you’re out in nature, how good it is for both mental and physical health,” he adds. The benefits include reducing stress, increasing physical activity and reducing anxiety.
Sunshine not only boosts your mood, but also your levels of vitamin D. It’s harder to get as we age, so it’s important to enjoy a little sun. (Just don’t overdo it, and wear sunscreen or protective clothing.)
“Prescriptions for nature are something physicians should be thinking more about,” says Topol.
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