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How to Increase Longevity

happy older woman

Although there is no “magic pill” that will make you live forever, there are a variety of lifestyle and supplemental changes that you can make to live a longer and healthier life.

Researchers have discovered a multitude of factors that impact aging including, but not limited to: metabolic health, mitochondrial dysfunction, and cellular senescence. Simply put, as you age, different parts of the body begin to deteriorate in their function, right down to the cellular level. But this deterioration is not fully inevitable. Much of it is induced by our lifestyles.

Cellular senescence – The point at which our cells stop dividing and growing due to programming, damage or a lack of necessary components (micronutrients). Things like oxidative stress, a lack of essential vitamins and more can speed-up the aging process. A senescent cell is still biologically active. The senescent cell will send out many signals and proteins that cause inflammation and more oxidative stress. We think of these as zombie cells. They are still alive, but not very helpful.

All is not lost however; chronological age and biological age are two very different things. We can’t “turn back time” in our chronological age, but we can make lifestyle and supplemental changes to help reduce and slow our biological aging.

Lifestyle Changes to Make



Establishing active habits is one of the key elements to maintaining a healthy lifestyle. Implementing activity into your routine might seem daunting, but in actuality it can be easy! Low impact exercises like swimming, water aerobics, yoga, and cycling are all great activities to help support a healthy lifestyle. Exercise can also lower your risk of chronic diseases with one study showing that 30 minutes of exercise daily can lower your risk of developing Alzheimer’s disease. Resistance exercise, or lifting weights of some type, is very helpful for the brain and body and will prevent the muscle loss we associate with aging. This prevents frailty and dependency. Of all things discovered to date with regard to Longevity, exercise is still the best medicine.

Woman Reducing Inflammation as she sleeps

Better Sleep

When you sleep, your body resets itself, clearing our neural waste and toxins from your brain that build up on a daily basis. This sleep cycle is essential for overall mitochondrial function in your body as well. Sleep, especially good sleep, allows time for your body to recover from the previous day. Detoxification of the brain can only happen at night, with sleep. When good sleep and your circadian rhythm is interrupted, your body cannot function optimally and you leave yourself open for things like oxidative stress, poor performance the next day, and a brain filled with toxins and inflammation.

Healthy Diet

Diet and Nutrition

Getting natural vitamins, healthy fats, and other whole natural foods in your diet are essential for healthy biological function. Dr. Warner is a big advocate for the Mediterranean lifestyle, as many studies show that it is most effective in lowering risk for disease and maintaining overall good health. This diet focuses on whole foods like vegetables, fruits, whole grains, nuts, fish and seafood. As a good rule of thumb, you should avoid processed foods and to lower your overall consumption of red meat and processed sugars.

Supplements to Improve Longevity

Even with the most optimized of diets, it can be difficult to get all of the nutrients that your body needs on a daily basis. Supplements can be a great alternative to help you age optimally.  

Well Theory’s Longevity series is a three-part series that includes Resveratrol, Berberine, and NMN to help you optimally age down to the cellular level.  

Resveratrol is a powerful antioxidant supplement that activates AMPK and encourages mitochondrial health and energy homeostasis. This also helps to upregulate the sirtuins, which are critical for DNA repair. This supplement is highly anti-inflammatory and can even lower neuroinflammation which contributes to brain-related conditions and cognitive decline.

Berberine also activates AMPK as well and increases insulin sensitivity and can lower blood glucose levels. This single-ingredient capsule can reduce aging at the cellular level and improve all five markers of metabolic health: blood sugar, triglycerides, HDL cholesterol, blood pressure, and waist circumference.

This is a precursor molecule to NAD+ which is a critical molecule for cellular health. NAD+ decreases with age, so supplementing with NMN can slow the aging process down at the cellular level by boosting your metabolic health, increasing your mitochondrial health, and repairing DNA damage caused by oxidative stress. Many things beyond time deplete NAD+, such as the metabolism of alcohol or fructose, so maintaining a good supply of this important molecule for energy production can protect your cells.

*A Note on NMN: The FDA has authorized the investigation of NMN as a pharmaceutical drug, at the request of a pharmaceutical company. After what we expect to be a lengthy process, the FDA will determine whether or not NMN will be sold as a prescription drug, or continue to be available as a dietary supplement. Until that order is officially given, The Well Theory will safely continue to sell NMN.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation