Vitality Unleashed: The Functional Medicine Podcast

Biohacking Longevity: The Science of Slowing Vascular Aging

• Dr. Kumar from LifeWellMD.com • Season 1 • Episode 83

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Your cardiovascular system might be aging faster than your birthday suggests, and that affects everything from your energy levels to your long-term health. In this deep dive into the science of biological vascular aging, we explore the groundbreaking research that's transforming how we understand longevity.

What makes this conversation so valuable is the distinction between chronological and biological age. While you can't change how many candles are on your birthday cake, the research reveals you have significant control over how quickly your blood vessels age. Scientists now measure this through sophisticated biomarkers like telomere length, DNA methylation patterns, and arterial stiffness—providing a much more accurate picture of your true biological age than your birth certificate.

The most encouraging discovery? Only about 20-30% of how we age is determined by genetics. The rest comes down to environment and lifestyle choices. We examine the specific factors that accelerate or slow vascular aging, from regular exercise and Mediterranean diet patterns to emerging interventions like intermittent fasting and targeted supplements. For busy executives focused on performance, these science-backed strategies represent a strategic investment in maintaining energy, focus, and cognitive function for decades to come.

Beyond theoretical science, we discuss practical applications of this research through personalized assessment and intervention. By understanding your unique biomarkers and creating targeted strategies to address them, you can potentially extend not just your lifespan but your "healthspan"—the years spent in optimal health. Ready to take control of your biological clock? Reach out to LifeWellMD at 561-210-9999 to discover how Dr. Kumar's team can help you proactively shape your health and vitality for years to come.

Disclaimer:
The information provided in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your supplement regimen or health routine. Individual needs and reactions vary, so it’s important to make informed decisions with the guidance of your physician.

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Stay Informed, Stay Healthy:
Remember, informed choices lead to better health. Until next time, be well and take care of yourself.

Speaker 1:

All right. So you're listening to this and you're probably thinking about well performance, right? Because time, that's your biggest asset as an executive. What if and this is a big what if you could actually slow down how fast your cardiovascular system ages, the thing that drives your energy? What if you could?

Speaker 2:

Well, that's what we're diving into today the science of slowing down aging. We're calling this biohacking longevity. But hold on no gimmicks here. This is all about the real science, and we've tailored it specifically for well someone like you who values getting things done, you know, efficiently, seeing results.

Speaker 1:

That's right. We're not talking about just counting birthdays here. We're going way beyond that. This is about biological aging how old your body actually is, especially your vascular system. And get this. We've been digging into some really interesting research, like studies from the Journal of the American College of Cardiology. It's showing us what's really going on behind the scenes of aging. More importantly, it hints at how we might actually be able to I don't know nudge things in a better direction.

Speaker 2:

It's exciting research because it's giving us real insights into the you know the nuts and bolts of how our blood vessels age and the goal here for you listening is to give you the most actionable knowledge we can pull from this research. We want you to see how understanding this whole biological aging thing can help you in a practical way, like what can you do to stay healthy and have that energy for the long haul, Especially when you know you've got a lot on your plate both at work and at home?

Speaker 1:

Yeah, absolutely Okay. So let's just cut to the chase. What's the real deal with this biological versus chronological age thing? Why should someone who's you know driven and busy even care about this?

Speaker 2:

Okay, so this is a super important difference. Chronological age, that's easy, right, it's just how many years you've been around. But biological age, now that's different. It's about how your body is actually functioning. It's like imagine two executives both are 60 years old, same birthday, but one is just crushing it Tons of energy in the other. Well, they're dealing with health issues that are slowing them down. Same age on paper, but their bodies, how they're working, that tells a different story.

Speaker 1:

Right, right, like. I think we all know people like that, someone who seems way older than their age, or someone who's you know, just youthful and energetic. So how does all this relate to, you know, our heart and blood vessels, specifically?

Speaker 2:

Well, think about it. People are so different in when they have problems with their heart or even when they pass away. There are some rare conditions where people have heart problems really young. It's like their blood vessels age way too fast. But then you have people who live to be 100 or even older and their arteries are still in pretty good shape. It's a huge range. So just knowing how many years someone's lived, that doesn't tell us the whole story about their blood vessels. It's about understanding how old their vessels really are, their biological vascular age. That's what's important for preventing heart problems before they even start.

Speaker 1:

Okay, so we can't just rely on counting candles on the birthday cake. How do we actually measure this biological clock, then, especially for our heart and blood vessels? What are the signs, like these biomarkers, that tell us what's going on?

Speaker 2:

That's where the science gets really interesting. Biomarkers are basically the things we can measure that give us clues about how much your blood vessels have aged. They go way beyond what you'd see in a normal checkup, you know, like your cholesterol numbers or blood sugar. There are two main types those that look at what's going on inside your cells and those that look at your blood vessels directly. You know their structure and how well they're working.

Speaker 1:

Got it. Let's start with the cellular stuff. What are our scientists looking at there?

Speaker 2:

So one thing is telomeres. Imagine those little plastic tips on your shoelaces, the ones that keep them from fraying. Telomeres are kind of like that, but for your chromosomes, the bundles of DNA in your cells. Every time a cell divides, its telomeres get a bit shorter, and when they get too short, well, the cell can't divide as well or it might stop working altogether. That's been linked to aging in general and to problems with the heart and blood vessels. Now there's still some debate about whether short telomeres actually cause heart disease or if they're just a sign that something else is going on.

Speaker 1:

I see so like a warning light maybe. What other clues are they finding at the cellular level?

Speaker 2:

Well, there's this fascinating thing called epigenetic clocks, or DNAmage for short. Think of your DNA as a giant instruction manual and DNA methylation. These are like tiny switches that can turn genes on or off. What scientists have realized is that these switches change in a pretty predictable way as we age. Researchers have created these algorithms by studying DNA methylation patterns at hundreds of places in our genes. And guess what your DNAm age, it turns out, is a pretty strong predictor of how long you'll live and even your chances of dying from heart disease. It's like your genes have their own built-in age tracker.

Speaker 1:

Wow, that's wild. It's like reading your biological age right from your DNA. Okay, what else is going on at the cell level that can signal how our arteries are aging?

Speaker 2:

We also look at something called somatic mutations and clonal hematopoiesis. So every time our cells copy their DNA there's a chance for a little mistake, a mutation and sometimes in the cells that make our blood. A mutation can give a cell a growth advantage, so it makes more copies of itself than it should. That's clonal hematopoiesis. At first it was mainly linked to cancer, but now studies are finding a connection between clonal hematopoiesis and heart disease. It's like having these groups of slightly different blood cells that are more likely to cause problems in your arteries.

Speaker 1:

So even our blood cells can reflect how our arteries are aging? That's a surprising connection. What other cellular processes are involved?

Speaker 2:

Well, we can't forget about inflammaging. It's this kind of chronic, low-grade inflammation that tends to get worse as we age. We can measure it by looking at levels of inflammatory markers in the blood, things like C-reactive protein and interleukin-6. This constant low-level inflammation. It's a risk factor for lots of age-related diseases, heart disease included. And here's the interesting part it seems to be connected to the health of our gut. If the lining of our gut gets leaky and we have an imbalance in our gut bacteria, that can contribute to this whole body inflammation and might even be a sign of how old we are biologically.

Speaker 1:

It really shows that everything in our body is connected, doesn't it? What's the last piece of the puzzle at the cellular level?

Speaker 2:

Finally, we have omics-based biomarkers. This is a really big picture approach where scientists use powerful technologies to analyze tons of data about the proteins, metabolites and genes that change as we get older. It's like trying to create a detailed blueprint of aging using scores like lichen age and metabolic age. They consider a wide range of molecules to give us a more complete understanding of our biological age.

Speaker 1:

So that's a deep dive into the molecular world. Now let's zoom out and look at the blood vessels themselves. What are the key things that tell us about their aging?

Speaker 2:

All right. So these are the measurements that directly assess how healthy and strong your arteries are. One of the most important is arterial stiffness, often measured as pulse wave velocity, or PWV. You can think of your arteries like flexible tubes and as they age they tend to get stiffer. Pwv measures how fast the pressure wave from your heartbeat travels through your arteries. A faster PWV means stiffer arteries and that's a big red flag for future heart problems and even, you know, overall mortality. The best way to measure this is called carotid to femoral PWV, which looks at the main arteries in your body. Knowing your PWV is really important because stiff arteries can really impact your energy levels and make you more likely to have heart problems down the line.

Speaker 1:

So in this case slower is better, unlike in the business world. What other direct measurements of our blood vessels are important?

Speaker 2:

Well, we have blood pressure, of course. Everyone knows that blood pressure tends to go up as we get older, and high blood pressure is a major risk factor for strokes and heart attacks. Then there's atherosclerosis, which is the buildup of plaque in the walls of your arteries. We can catch this early on by looking for endothelial dysfunction, which basically means the inner lining of your blood vessels isn't working as well as it should. There's a test called flow-mediated dilation that can measure that. We also look at something called intima media thickness, or IMT, usually in the carotid arteries in your neck, using ultrasound. A thicker IMT can be a sign of early atherosclerosis. What's even more interesting is that newer methods can actually analyze the plaque itself, looking at its size, what it's made of and how much there is.

Speaker 1:

That gives us even more information about your risk than just the thickness. So we're moving beyond just seeing how thick the artery walls are and actually looking at the plaque itself. What's another major change that happens in our arteries as we age?

Speaker 2:

Calcification. It's basically when calcium builds up in the artery walls. This can happen in the inner layer, along with plaque, or even in the middle layer of the artery. We have a tool called the Coronary Artery Calcium Score, or CCS, which uses a CT scan to measure how much calcium is in your heart's arteries. It's incredibly predictive of future heart problems and even death. There's even an online calculator that can estimate your arterial age based on your CCS score.

Speaker 1:

So your calcium score can actually tell you how old your arteries are. That's pretty direct.

Speaker 2:

Exactly. And lastly, researchers are working on what they call composite biomarker predictors. The idea is that by combining multiple biomarkers we can get a more accurate picture of aging than by just looking at one thing at a time. For example, the vascular aging index combines IMT and PWV. There are also broader scores that look at a bunch of health and functional measures, including things related to your blood vessels. While these combined scores might give us a more precise estimate, they can also be more complicated and expensive to use widely.

Speaker 1:

It's amazing how many different ways scientists are now able to measure this biological clock in our arteries. So let's get to the big question for everyone listening what actually controls how fast or slow this biological clock ticks? What are the factors at play here?

Speaker 2:

Okay, so we can think about this in two categories. There are non-modifiable factors, meaning things you can't change, and then there are modifiable factors, which are things you absolutely have some control over.

Speaker 1:

Makes sense. Let's start with the things we can't change. What parts of our vascular aging are basically predetermined?

Speaker 2:

One of the biggest is sex. Women, generally speaking, live longer than men and they tend to have lower risk of coronary artery disease, especially before menopause. Interestingly, women often have longer telomeres, lower DNM scores and lower CCS compared to men the same age. Lower DNM scores and lower CCS compared to men the same age. It seems like estrogen might be playing a protective role. There's also a lot of research going on about the role of testosterone in aging.

Speaker 1:

So, men and women, our bodies age differently at a fundamental level. What about our family history? Does that mean we're stuck with whatever our genes have in store for us?

Speaker 2:

Heredity is definitely important. If you have a family history of heart disease, your own risk is definitely higher, and scientists have found a bunch of genes that seem to be linked to living a really long life. For instance, the children of people who live to be 100 often have a lower epigenetic age. We also see differences in those biological age markers and heart disease risk across different ethnic groups. But and this is really key it's estimated that our genes only account for about 20 to 30 percent of how long we live. That means the things we can control, like our environment and lifestyle, have a huge impact.

Speaker 1:

That's actually really good news for those of us who, you know, maybe don't have the perfect family health history. So let's dig into these things we can actually change. What are the biggest lifestyle changes that can help us slow down this vascular aging process?

Speaker 2:

Okay, so first up is our environment. The environment can actually start affecting our health really early in life, even before we're born. A mother's lifestyle during pregnancy can have lasting effects on her child's heart health. Studies have even found early signs of atherosclerosis in the arteries of fetuses in newborns if the mother smoked or had high cholesterol during pregnancy. It's possible that this is due to changes in gene expression Later in life. Things like air pollution can also speed up biological aging.

Speaker 1:

It's amazing how much our surroundings can affect us from the very beginning. All right, let's focus on lifestyle now. This is where we really have the power to make a change.

Speaker 2:

Just exactly. Being inactive is a major risk factor for dying early, and the good news is that even a little bit of regular physical activity can make a huge difference. It can lower your risk of heart disease and premature death significantly. Then there's diet, which is like crucial for keeping your blood vessels healthy and aging well, a diet that's full of whole, unprocessed foods, especially plants, and lean protein. That's what's linked to healthy aging. Think about the Mediterranean diet or the DASH diet. Those are good examples. On the flip side, if you eat a lot of refined sugar, processed meats, unhealthy fats and too much salt, well, that can really speed up atherosclerosis and contribute to high blood pressure. Unfortunately, that's kind of the typical diet when you're busy and always on the go. It's interesting to look at the blue zones, these areas around the world where people live exceptionally long lives. They tend to eat a lot of plant-based foods and sometimes even practice mild calorie restriction.

Speaker 1:

It's not just about avoiding the bad stuff, but actively putting good stuff in your body, and maybe even like watching how much you eat overall. What about other lifestyle things that people talk about a lot?

Speaker 2:

Okay. So things like smoking, drug abuse and drinking too much alcohol those are definitely linked to faster aging and a shorter lifespan, no question. But there is some evidence that moderate alcohol consumption might actually be good for your heart, at least for some people. Then there's sleep, both how long you sleep and how well you sleep. Those are linked to early signs of atherosclerosis. And we can't forget about stress. Chronic stress is being recognized more and more as a major factor in aging faster. And last but not least, your socioeconomic status, where you fall on the financial and social ladder. That can also influence how fast you age biologically, although it's a complex relationship.

Speaker 1:

Wow. It's clear that the everyday choices we make, they really add up over time and affect our vascular health in the long run. Are there specific diseases or conditions that can speed up the aging of our arteries?

Speaker 2:

Oh, definitely Things like obesity and type 2 diabetes. Those are strongly linked to accelerated vascular aging and a higher risk of dying from heart disease. Actually, type 2 diabetes those are strongly linked to accelerated vascular aging and higher risk of dying from heart disease. Actually, type 2 diabetes is a major cause of chronic kidney disease, which is a whole other issue. With chronic kidney disease you get a lot of calcium buildup in your blood vessels and your risk of dying from heart problems is very high. Autoimmune diseases like lupus and rheumatoid arthritis those can also make atherosclerosis worse, which shows how important inflammation is in the aging process. Even having HIV can lead to premature vascular aging, partly because of the virus itself and partly because of some of the medications used to treat it. And then there are a few rare genetic disorders that can cause really early aging of the blood vessels.

Speaker 1:

So we've covered a lot of ground here, from the tiniest molecules to major diseases, and it all paints a picture of how complex this vascular aging process really is. Now for the most important part, especially for our listeners, who are really focused on optimizing their health and staying at the top of their game what can we do to slow down this aging process? How can we take control of our vascular health and live longer, healthier lives?

Speaker 2:

This is where the science turns into action. We have behavioral strategies and pharmacological strategies. Since we're talking to busy executives who are all about efficiency, let's focus on what's actually doable in their lives.

Speaker 1:

That's the key right, Practical steps. So let's start with behavioral strategies. What are the most effective things we can change in our lifestyles to put the brakes on vascular?

Speaker 2:

Physical activity, especially aerobic exercise. That's like the foundation. Studies consistently show that it's linked to lower rates of age-related diseases, improvements in those vascular and molecular markers of aging and even a longer lifespan. For a busy executive, think of exercise as a strategic investment, not just in your fitness but in your long-term energy, focus and performance. Then we have caloric restriction and different types of fasting. These have been shown to extend lifespan in animals and in humans. They can have some pretty impressive benefits for vascular health, things like better endothelial function, reduced arterial stiffness and blood pressure and less inflammation. Now, restricting calories long-term can be really hard and it can have some downsides, but there are more sustainable approaches like intermittent fasting that might work for some people.

Speaker 1:

Yeah, intermittent fasting has gotten really popular lately. What about diet? What are the best dietary strategies for keeping our blood vessels young?

Speaker 2:

Like we talked about earlier, healthy diets like the mediterranean diet and the dhh diet. Those are great for your heart and blood vessels. They emphasize lots of fruits, vegetables, whole grains, fats and moderate amounts of lean protein, specifically incorporating things like cocoa, tea, coffee, fermented dairy fish that's high in omega-3 fatty acids, nuts, seeds, legumes and olive oil. Those have all been linked to better cardiovascular health. And one really important thing is to watch your sodium intake how much salt you're eating. Keeping that down is crucial for healthy blood pressure and preventing your arteries from getting stiff. Now, all these dietary changes. They do take some effort, but they're definitely things you can incorporate into your life with a little planning.

Speaker 1:

These are all concrete changes that people can start making. Let's talk a little bit about pharmacological strategies, meaning medications or supplements. I know this is a very active area of research, but what are some of the promising things being studied right now?

Speaker 2:

You're right, it's a rapidly evolving field. The foundation of healthy aging is definitely those lifestyle changes we just talked about, but researchers are also exploring medications and supplements that can target the same biological pathways. One example is rapamycin and its analogs called rapalogs. They work by inhibiting the MTOR pathway and activating AMPK, which are like key regulators of the aging process. Rapamycin has shown some promising effects in preclinical studies, but it can have side effects, so scientists are trying to develop safer versions. Another interesting drug is metformin, which is commonly used for type 2 diabetes. It seems to target some of the fundamental mechanisms of aging and has been linked to better vascular age markers and a lower risk of heart disease and death, and it has a pretty good safety profile, which is important.

Speaker 1:

Metformin is definitely getting a lot of attention for its potential benefits beyond diabetes. What about some of the other things we hear about in the longevity world, like supplements?

Speaker 2:

Right. So there's risveratrol, which is found in red wine. It activates sirtuins and AMPK and inhibits MTOR kind of like calorie restriction. It's shown some promising results in animal studies, but the benefits in humans have been a bit less clear cut. There's even some evidence that it might interfere with the benefits of exercise in older adults. Then we have NAD plus precursors like nicotinamide riboside and nicotinamide mononucleotide. They activate sirtuins and animal studies suggest they might improve vascular aging. Early human studies are also hinting at potential benefits for blood pressure and arterial stiffness. Early human studies are also hinting at potential benefits for blood pressure and arterial stiffness. And lastly, there are anti-inflammatory cytokine therapies, which target specific inflammatory molecules that are involved in vascular aging. They've shown some benefits in people who have inflammatory conditions, but for healthy people the risks probably outweigh the benefits.

Speaker 1:

That's a fascinating look at the cutting edge of research in this area. Now, as part of Dr Kumar's team at LifeWellMD, how do you take all the scientific knowledge and apply it to the unique needs of executives who are serious about their health, wellness and longevity?

Speaker 2:

At LifeWellMD we get that executives like you have very specific goals when it comes to health optimization. Dr Kumar and our team we offer really comprehensive and personalized assessments way beyond what you'd get in a typical checkup. We can do advanced biomarker analysis to get a much deeper understanding of your biological age and the health of your blood vessels. We look at many of the markers we've been talking about, so it's a much more detailed picture than just your age on paper.

Speaker 1:

So you're actually measuring things like arterial stiffness and maybe even some of those molecular markers we discussed.

Speaker 2:

Exactly. We use this detailed information to create a truly personalized plan that addresses all those modifiable factors. That means a nutrition plan that's designed just for you.

Speaker 1:

Right.

Speaker 2:

An exercise program that's tailored to your needs and goals, stress management techniques to combat the effects of chronic stress, and guidance on improving your sleep. We also use evidence-based interventions to promote healthy aging and overall cardiovascular well-being. We're always staying up to date on the latest scientific research.

Speaker 1:

It sounds like you're really taking a proactive, data-driven and personalized approach, which I know is something our listeners really value.

Speaker 2:

That's what we're all about at LifeWellMD. Our goal is to help you live not just longer, but better. We want you to extend your health span the years when you're feeling your best, both physically and mentally. We want to help you maintain your edge and enjoy a high quality of life for as long as possible.

Speaker 1:

It's a powerful vision. So, to wrap things up, what are the key takeaways from our deep dive into biological vascular aging?

Speaker 2:

I think the most important thing is to understand that biological age, particularly the age of your cardiovascular system, isn't set in stone. It's a dynamic process that's influenced by many things, and many of those things are within your control. When you understand the science, you have the power to make informed decisions that can have a huge impact on your health in the long run.

Speaker 1:

It's true we can't stop time, but we can definitely influence how fast our biological clock is ticking, especially for our heart and blood vessels.

Speaker 2:

Exactly. So, now that you know you have some control, what steps are you going to take to invest in your long-term health and vitality?

Speaker 1:

That's the question for everyone listening. If you're an executive who's serious about maximizing your health span and taking advantage of the latest science, we encourage you to reach out to LifeWellMD. We're located in Florida and you can call us today at 561-210-9999 to learn more about our personalized assessments and how Dr Kumar's team can help you take control of your health span. It's time to move beyond just reacting to illness and start proactively shaping your health and vitality for years to come.