A brain at the center of a clock with numbers counting backward. (Photo illustration by Avery Fox / Los Angeles Times; Photo by Getty Images)
Lifestyle
Want to feel 50 at 80? ‘Super Agers’ researcher shares his do’s and don’ts
By Paul von Zielbauer June 6, 2025 3 AM
Cardiologist Eric Topol is one of the leading medical researchers in the world. A founder of the Scripps Research Translational Institute in La Jolla, Calif., Dr. Topol is also the author of a New York Times bestselling new book, “Super Agers: An Evidence Based Approach to Longevity.”
I recently sat down with Topol to discuss his book’s insights into slowing down, or turning back, our aging clocks to become more like super agers — or who he calls the “Wellderly” — people who live well into their 80s and 90s without any chronic illness or disease.
A comprehensive answer to that question requires reading his book, written for a lay audience curious about the latest (and upcoming) scientific breakthroughs in longevity medicine. But in our hour-long conversation, Topol discussed several do’s and don’ts for anyone seeking to make 80 the new 50.
1. Do: Strengthen your immune system
If there is one main thesis to Topol’s book, it’s that healthy aging is a function of a strong immune system, which can defend against diabetes, cancer, heart disease and other chronic conditions. “I keep saying to myself that old thing about the economy: ‘It’s the immune system, stupid,’ you know?” Topol told me. “Because it really is.”
He suggests focusing on habits that support and build immune health:
Regular strength and resistance training builds strong immune systems and is the single best way to extend lifespan and, importantly, health span. Keep a Mediterranean-style diet that maximizes whole foods, colorful vegetables, lean meats, olive oil and minimal dairy, and minimizes ultra-processed food. Get deep, restorative sleep — crucial for supporting your body’s immune function. Maintain so-called “lifestyle+” factors, like spending time in nature, avoiding environmental pollution like food-borne plastics and airborne toxins, and maintaining strong friendships and a regular social calendar.
I’ll go deeper into some of these specific strategies, like sleep and nutrition, below. But the common denominator is supporting a robust immune function, Topol said.
“We should be having immune system testing as we get older,” he said, “because it is the reason why aging can hurt us.”
