The Big 3 for Life-Long Health


The Big 3 for Life-Long Health

The Big 3 for Life-Long Health

Often, when we talk about life extension, we make an assumption that people want to live a long time, when in fact plenty of them have no interest in facing the indignities of old age:

“Hey, whose turn is it to change Pop’s diaper?”

I get it. But that’s why life extension is a crappy term. What we should be talking about instead is health extension, which implies a far rosier future, one that combines longevity with youthful or semi-youthful energy levels and a body free from discomfort or pain.

In other words, a future where you change very little and get to keep on doing the same shit you’re doing now, only with some wrinkles.

But measuring actual health is somewhat difficult, especially in lab animals. They could be plagued with many of the infirmities of old age but still live a long time. A mouse, for instance, can’t tell you if its back is barking up a storm or if it’s having problems in the sack. Measuring life span instead is much easier.

Luckily for us, animals share many biological pathways with humans. That means animal longevity studies probably correlate pretty well with us Homo sapiens types. Here’s what these studies revealed to be the major factors that influence life span:

  1. Calorie Restriction – Eating less results in reduced body mass, which leads to a reduction in the metabolic rate and leads to a decrease in free radical damage, presumably resulting in a longer life span.
  2. Diet – Yeah, diet makes a difference. Big surprise.
  3. Exercise – The effects of exercise are hard to quantify, but there’s no doubt that it extends life/health span.
  4. Heredity – Surprisingly, how long your parents live or lived seems to play a much smaller role in determining your life span than you might have guessed: less than 10%.
  5. Phytochemicals Intake – Hundreds of studies have shown that certain carotenoids and polyphenols improve health and increase life span. That’s good news because of all the factors that affect life/health span, phytochemicals are perhaps the easiest to study, test, and implement. The question then becomes, which ones have been shown to have the greatest effect?

The Life/Health Span Champions

More often than not in studies of life-extending phytochemicals, the lab animal of choice is Caenorhabditis elegans – a nematode that conveniently lives only 20 to 25 days. As implied earlier, you shouldn’t dis the validity of nematodes as a model of life span because their biochemical processes aren’t that much different from ours, and what works for them might easily work for us.

With that in mind, these are the compounds that had the greatest effect on their life span.

The Top Three

The Big 3 for Life-Long Health

The Big 3 for Life-Long Health

1. Pomegranate – Increased mean life span by 56%

Much of the “magic” associated with pomegranate extract, flesh, and juice comes from punicaligans, large molecules that belong to a class of polyphenols known as ellagitannins, which, once ingested, act in multiple ways.

Some act directly as antioxidants, while others are metabolized by microflora in the gut to form other powerful compounds such as ellagic acid and urolithins.

What’s hugely compelling about them is that a large number of in-vitro, animal, and human studies have suggested they might play a big role in suppressing prostate tumor growth and metastasis, along with reducing benign prostate hypertrophy (BPH) in general.

Beyond that, pomegranate, or more specifically, punicaligans have exhibited a lot of positive effects on the prevention or treatment of cancer, Alzheimer’s, heart disease, and arthritis.

More germane to life extension, though, pomegranate/punicaligans seem to help mitochondria “house clean,” a process known as autophagy. In simple terms, it just means ridding the cell of damaged components of the cell, which, done efficiently enough on a body-wide scale, corresponds to a longer life/health span.

If you’re already taking Biotest’s P-Well™, you’re getting a potent dose of punicaligans.

The Big 3 for Life-Long Health

The Big 3 for Life-Long Health

2. Curcumin – Increased mean life span by 55%

Curcumin continues to impress. It’s been shown to have therapeutic potential in possibly preventing or even treating multiple diseases, including cancer, stroke, MS, and even Alzheimer’s.

It’s been proven to increase insulin sensitivity, improve sexual health, enhance cardiovascular health, relieve post-exercise soreness, lessen the pain of injured joints, and even attack viruses, among a long list of other things.

It was initially just thought to be a powerful antioxidant, but that trait alone couldn’t explain how it seems to improve so many aspects of physiology.

Clearly, there’s something more going on with curcumin, and it’s now thought to actually mitigate the expression of various age-associated genes. Historically, though, it’s been plagued by poor absorption, at least in humans. Biotest solved that problem by employing Longvida Optimized Curcumin® in its Micellar Curcumin™ supplement.

Micellar Curcumin increases blood concentrations of curcumin 95 times more than native curcumin, and it has a half-life that’s extraordinarily long, presumably making it an even more potent life/health extender than it ordinarily is.

The Big 3 for Life-Long Health

The Big 3 for Life-Long Health

3. Rosmarinic Acid – Increased mean life span by 63%

Rosmarinic acid is a polyphenol found in, you guessed it, rosemary, but it’s also found in related spices like basil and sage.

Like almost all the polyphenols (and carotenoids), rosmarinic acid has powerful anti-oxidant and anti-inflammatory properties, but that can’t explain its wide-ranging effect on various physiological processes.

As is the case with other life/health-extending phytochemicals, rosmarinic acid seems to up-regulate the expression of certain genes that ultimately affect life span.

Although you can buy rosmarinic acid as a supplement, I chose an alternate route because I already take a lot of capsules, tablets, and pills and I don’t want to turn into some human/cellulose hybrid. I get my rosmarinic acid fix through Bragg Organic Sprinkle. It’s a seasoning comprised of 25 different organic seeds, leaves, rinds, and spices, of which rosemary is the lead ingredient.

I don’t know if I’m getting the most efficacious dosage of rosmarinic acid by just using rosemary instead of a purified rosemary extract. Still, I might be close to the money because I use this spice on all my hot meals. Of course, you can always go the supplement route or even the rosemary tea route.

Fool the Body Into Thinking You’re Restricting Calories

In a more general sense, many of these life/health-extending polyphenols and carotenoids mimic calorie restriction, which is the most sure-fire way to extend life (but also the least desirable to humans, particularly athletes).

This calorie-restriction mimicry induces, after a long chain of reactions, the production of antioxidant enzymes like superoxide dismutase (SOD) and catalase (CAT), as well as proteins related to the aforementioned autophagy, a process crucial to maintaining normal cell function.

These phytochemicals also inhibit mTOR, the mammalian target of rapamycin. While having elevated levels of mTOR after a workout helps put on muscle, chronically elevated mTOR levels put the kibosh on the above-mentioned autophagy, in addition to inhibiting SIRT 1, a molecule that when present in sufficient amounts increases insulin sensitivity.

So acute, well-timed releases of mTOR good, chronically elevated mTOR bad.

The Runner’s Up

Many other substances and phytochemicals have shown to extend the life of round worms. Here are the ones, many of which you’ll recognize, that filled out the rest of the field after our top 3 winners:

  • Laricitrin – Increased mean life span by 55%
  • Myricetin trimethyl ether – Increased mean life span by 54%
  • Myricetin – Increased mean life span by 48%
  • Baicalein – Increased mean life span by 45%
  • Blueberry – Increased mean life span by 44%
  • Metformin – Increased mean life span by 40%
  • Apple – Increased mean life span by 39%
  • Caffeine – Increased mean life span by 37%
  • Betula utilis – Increased mean life span by 36%
  • Syringetin – Increased mean life span by 36%
  • Betalain – Increased mean life span by 34%
  • Resperine – Increased mean life span by 31%
  • Icariside II – Increased mean life span by 31%
  • Polydatin – Increased mean life span by 31%
  • Trehalose – Increased mean life span by 30%
  • Glucosamine – Increased mean life span by 30%

How much and which specific ones to ingest every day would require a supercomputer to figure out and a will to extend your life span that rivals the famous hiker who sawed off his arm when it got caught between two rocks. It just isn’t feasible.

My advice is to perhaps incorporate the top three winners into your diet and attempt to ingest as many of the others on a regular basis by eating the much-ballyhooed “diverse diet,” or at least doing the next best thing and supplement with Superfood, a freeze-dried array of 18 high polyphenol and carotenoid fruits and vegetables.

Don’t Wait

Maybe you don’t even think about things like life or health extension yet, but these dietary adaptations are best implemented before you start getting rickety. You know, the old ounce of prevention thing.


  1. Jan Martel, et al. “Plant and fungal products that extend life span in Caenorhabditis elegans,” Microbial Cell, Vol.7 No. 10, 2020.

As an Amazon Associate, T Nation earns from qualifying purchases. When you buy something, using the retail links in our articles, we may earn a small commission. T Nation does not accept money for editorial reviews. Read more about our policy.

Leave a Reply

Your email address will not be published.

You May Also Like

The Best Way To Lose Weight – Fast

The Guaranteed Way To Lose Body Fat Many people get a gym membership to lose body fat but most of them quit after their high hopes die down. If losing fat was as easy…