For centuries and perhaps millennia, man has been searching for ways to live longer. The search for longevity has caused explorers to travel to new worlds, researchers to study the human body, and even look for a mythical fountain of youth. In 2025, the pursuit of longevity has increasingly focused on nutritional strategies and alternative medicine, and I feel that this will be a pivotal year for evidence-based approaches to extending health span. Below, we explore the latest advancements in diet, superfoods, and emerging therapies that aim to delay aging and promote vitality.

Nutritional Strategies for Longevity

Large-scale studies, including a 30-year Harvard analysis of over 100,000 individuals, reveal that adherence to nutrient-dense diets in midlife significantly increases the likelihood of reaching age 70 free of chronic diseases. The key findings should not be surprising to anyone who has been paying attention to nutrition for the past decade.

  1. Avoid High Processed Foods: Those who ate diets high in processed foods had a 32% lower chance of healthy aging. In our office we call these processed foods, ‘Food By Man’ as they are easily identified by their food label with difficult to pronounce ingredients and colorful wrappers. These foods increase inflammation and metabolic dysfunction leading to disease, cancer, and advanced aging.
  2. Increase Real Foods: Associated with an 86% greater odds of healthy aging were those that had a diet of real food: fruits, vegetables, nuts, legumes, and healthy fats while minimizing processed meats, sugar, and trans fats. We like to group these foods with the title, ‘Food By God.’ These foods are easily identified by foods that do not have a label and are found on the outside of the grocery store.
  3. Gut Friendly Foods: Linked to reduced oxidative stress and chronic disease risk, those who ate leafy greens, berries, and fermented foods showed improved measurements in gut health and metabolic balance.

Superfoods and Functional Nutrients

Of special note in this study was the evidence surrounding the importance of ‘Superfoods.’ These foods are high in functional nutrients that greatly reduce the injurious effects of living in our daily environment and reduce the signs of aging. Various examples of the “Superfoods” are listed below:

  • Antioxidant-Rich Foods: Blueberries, pomegranates, and dark chocolate (85%+ cacao) combat free radicals, protecting against cognitive decline and cardiovascular disease.
  • Omega-3 Fatty Acids: Found in walnuts, flaxseeds, and fatty fish, these reduce inflammation and support brain health, lowering risks of depression and Alzheimer’s. If you are not inclined to eat these foods daily, try taking a high-quality fish or flax oil.
  • Anti-Inflammatory Agents: Turmeric (curcumin) and green tea (catechins) enhance cellular repair mechanisms and mitochondrial function. Research shows that a dose of 1-6g of Turmeric (curcumin) daily can reduce chronic inflammation. This may be difficult to digest unless you like every meal to be a bit spicy. Try taking it in a capsule to consistently incorporate into your daily routine.

2. Alternative Medicine Approaches

We all know what aging looks like, but many may not realize how early this process begins. By your mid-40s, your cellular metabolic activity levels have typically declined by 30-50%. Essentially this restricts your cells’ ability to:

  1. Efficiently convert food into energy
  2. Repair damaged DNA
  3. Maintain proper cellular function
  4. Support optimal metabolic processes

This decline manifests as the various symptoms of aging: unexplained fatigue, brain fog, decreasing strength, slower recovery, and that indefinable feeling of “just not being yourself anymore.”

Supplements and Biohacking

Aging is not for the faint of heart. Here are some tools and tips that can make it easier to age well.

  • NAD+ Boosters: Nicotinamide riboside, a vitamin B3 derivative, elevates NAD+ levels to improve DNA repair and energy metabolism, showing promise in animal studies.
  • Resveratrol: This polyphenol, found in red wine, activates sirtuins—proteins that regulate cellular stress resistance and longevity pathways.
  • Collagen: As we age, natural collagen production declines, leading to thinner, less elastic skin, and the formation of wrinkles. Many studies have shown that oral collagen supplements can improve skin elasticity and hydration. This has been shown to reduce wrinkles in women over 40 when collagen was taken for over 6 weeks.
  • Vitamin D-3: Recent human studies suggest that vitamin D-3, especially when combined with omega-3 fatty acids and exercise, may have a small but measurable effect on slowing biological aging, as assessed by DNA methylation clocks (biomarkers of aging at the molecular level). Likewise, Vitamin D-3 combines with collagen to reduce wrinkles, reduce cognitive decline, improve the immune system, and increase bone strength.
  • Intermittent Fasting: The lifespan-extending effects of fasting have been attributed to the inhibition of mTOR. As we age, mTOR signaling becomes hyperactive, leading to a decrease of cellular autophagy. This leads to an accumulation of cellular debris and mitochondrial dysfunction leading to chronic diseases (cardiovascular disease, cancer, autoimmune disorders, etc.). Autophagy can be induced with fasting. Autophagy begins to increase at around 18 hours of fasting, peaking at 48-72 hours of fasting in most healthy individuals.

 

Conclusion:

As we conclude the first part of this series, remember that aging is the one race that none of us will win. But as is often said, it is not about winning; it is about how you play the game. Aging gracefully is playing the game well. It is about growing older on your own terms and taking charge of your health. This type of aging is accomplished by the thousands of small choices we make along the way. The food we eat, the stress we suffer through, the nutrients we consume, and many more. In part 2 of our newsletter, we will look at how other bio-hacks can improve your aging process. How do hyperbaric chambers, cold plunges, stem cell therapy, and gut biome transfer improve your ability to stay healthy as we age. Remember, it is our goal at [Core] Chiropractic and Wellness to help you become healthier than you have ever been.


Daryl C. Rich, D.C., C.S.C.S.