Reverse Aging: Diet, Exercise, and Supplements for Longevity 

featured image for reverse aging blog

Aging is a fact of life, but feeling and looking older than we are doesn’t have to be. We all want to keep that youthful energy, clear skin, and sharp mind for as long as possible. But with so much information out there, where do we start? 

Recently, the me&my health up podcast featured an episode where host Anthony Hartcher chatted with Dr. Carl Giordano about the real steps we can take to reverse aging. They discussed practical tips on diet, exercise, and supplements that can make a genuine difference.

This guide breaks down their conversation, giving you straightforward advice on how to age gracefully and stay healthy.

Watch the full video episode here:

Holistic Strategies to Reverse Aging with Dr. Carl Giordano

The Power of Diet in Reversing Aging 

Eating Once a Day 

Eating Once a Day 

One of the intriguing dietary approaches to longevity is the practice of eating once a day. While it might take some time for the body to adjust—up to three months for some—the benefits are manifold.  

Consuming food once daily ensures the body maintains a constant supply of glucose. When you eat, the carbohydrates break down into glucose. Eating once a day prompts the liver to undergo gluconeogenesis, breaking down noncarbohydrate sources such as protein and fat to supply glucose. This process significantly reduces the risk of liver issues associated with excess calorie consumption 

What You Eat Matters 

It’s not just about the frequency but also the quality of what you consume. Prioritising nutrient-rich whole foods and understanding the importance of what you eat is crucial. While occasional indulgences are okay, it’s essential to be mindful of your daily intake.

Exercise: Unveiling the Secrets of Age-Defying Vitality 

To truly harness the power of exercise in reversing aging, one must delve into a comprehensive regimen that touches upon four crucial facets of physical well-being:

1. Aerobic Conditioning

Aerobic Conditioning

Think of your body as a machine; it needs regular revving up. Aerobic exercises, such as running, biking, or rowing, supercharge your cardiovascular system. They elevate your heart rate, improve lung capacity, and enhance oxygen distribution throughout the body.

The result? A more efficient, energised, and youthful you. Plus, these activities are known to release endorphins, the body’s natural mood elevators, giving you that post-workout euphoria.

2. Strength Training

Strength Training

As the years roll by, muscle mass naturally decreases, leading to weakness and a reduced metabolic rate. Enter strength training. By incorporating weights, resistance bands, and bodyweight exercises like squats and push-ups, you’re not just building muscle.

You’re fortifying bone density, boosting metabolism, and sculpting a physique that defies age. Stronger muscles also mean better support for your joints, reducing the risk of injuries.

3. Balance Training

Balance Training

Ever noticed how toddlers wobble when they start walking but gradually become steadier? Balance isn’t just innate; it’s honed over time. However, as we age, our balance can wane, increasing the risk of falling.

But fear not! By engaging in exercises like tai chi, martial arts, single-leg stands, or even yoga, you can challenge and enhance your balance. These activities not only improve physical stability but also sharpen mental focus and coordination.

4. Stretching


Imagine a life where bending, reaching, or twisting becomes a challenge. Not very appealing, right? Stretching is the unsung hero of longevity.  

Regular flexibility exercises ensure that your muscles remain elongated, supple, and responsive. Whether it’s the serene stretches of yoga or dynamic stretches before a workout, they aid in preventing injuries, improving posture, and enhancing overall mobility. 

While it’s tempting to dive into these exercises sporadically, the real magic lies in consistency. Just as a plant needs regular watering to thrive, your body craves consistent movement.  

By dedicating a little time each day to each of these exercise pillars, you’re not just making incremental gains; you’re compounding them. Over time, this commitment doesn’t just add years to your life; it adds life to your years. 

Supplementation: Nourishing Cells for a Longer, Healthier Life 

At the heart of our cellular health are signal molecules. These tiny components play a massive role in how our cells function, age, and repair themselves. By tapping into the power of specific signal molecules, we can guide our cells toward a slower aging process and a longer period of peak health.  

Let’s explore the top five supplements for longevity:

1. Berberine


More than just a hypoglycemic agent; Berberine is a multi-tasker. It helps keep blood sugar levels in check, reducing the risk of age-related diseases like diabetes. But its benefits don’t stop there.  

Berberine also activates sirtuins, proteins linked to longevity. Plus, its anti-inflammatory and antioxidant properties help combat everyday cellular wear and tear.

2. Resveratrol


Ever wondered why red wine, in moderation, is often linked to good health? Resveratrol is the answer. This compound, found in red wine, is a powerhouse sirtuin activator. Other foods rich in resveratrol include peanuts, red and purple grapes, blueberries, cranberries, and pistachios. 

It helps regulate blood sugar and fight inflammation, making it a valuable ally in the quest for longevity.

3. Quercetin


This molecule is a double-edged sword. Not only does it activate sirtuins, but it also targets senolytic cells. These are the “zombie” cells that no longer function correctly but refuse to die, potentially causing harm.

Quercetin aids in clearing these cells out, promoting a healthier cellular environment. Foods rich in quercetin include capers, goji berries, asparagus, red onions, and cranberries.

4. NMN


Our cells have an identity, and NMN helps preserve it. By boosting NAD levels, a coenzyme vital for various cellular functions, NMN ensures our cells can repair DNA effectively and maintain their core functions.  

As we age, our NAD levels drop, making NMN supplementation a strategic move for longevity.

5. Astragalus


Our DNA has protective caps called telomeres. Think of them as the plastic tips on shoelaces, preventing them from fraying. As we age, telomeres shorten, which can lead to DNA damage.

Astragalus supports an enzyme that maintains telomere length, ensuring our DNA stays protected for longer.

These supplements offer a world of benefits, but they need the right environment to work their magic. Since many of them are fat-soluble, pairing them with fatty foods like olive oil or yoghurt ensures better absorption and effectiveness.


The journey to reverse aging is a holistic one, encompassing diet, exercise, and supplementation. By understanding and applying the principles outlined in this guide, you can pave the way for a longer, healthier, and more vibrant life.

Remember, every day makes a difference. Start today and nudge your body in the right direction for a brighter, more youthful tomorrow.

Take the Next Step Towards Longevity 

At me&my wellness, we understand that the journey to longevity is deeply personal. While this blog offers insights into reversing aging, applying them to your unique lifestyle can be a challenge.  

Our holistic health coaching tailors strategies to your specific needs, ensuring you get the most out of the principles discussed here. Ready to craft a personalised plan for your anti-aging goals?  

Book a consultation with us, and let’s make your journey to health both effective and individualized.