Six Science-Backed Ways to Slow Biological Ageing

By The SABI & Dr. Anish Kotecha

We don't all age at the same rate. You probably know someone who looks a decade younger than their years, and someone else who seems to have aged faster than the calendar says they should. For a long time, we accepted that as luck, or genetics, or just life.

But when we started looking into the science of biological ageing, what struck us was how much of it comes back to things we can actually influence: what we eat, how we rest, what we supplement, and how we care for our gut. Not in a vague "wellness" way. In a measurable, evidence-based way.

We wanted to understand this better, so we sat down with Dr. Anish Kotecha, a general practitioner with a growing focus on longevity and anti-ageing medicine, to explore what the research actually says about slowing biological ageing through nutrition and supplementation.

His perspective is refreshingly practical: ageing is not an external fate. It is a process that happens at the cellular level, and it can be measured, influenced, and in some cases improved. [1]

Here are six evidence-backed ways he shared with us to protect your body from premature ageing, through balance, nourishment, and informed choices.

1. Eat Less, But Nourish More

"Across every species studied, from yeast to primates, calorie restriction is the single most reliable intervention for extending lifespan," explains Dr. Kotecha. "It triggers a mild stress response that actually strengthens cells, improving DNA repair, reducing oxidative damage, and optimising metabolism." [1]

But this is not about deprivation. The human version looks more like moderation. In Okinawa, one of the world's Blue Zones, they practise "hara hachi bu": eating until you are 80% full. [2] This gentle restriction activates pathways such as AMPK and sirtuins, which promote longevity, improve insulin sensitivity, and lower cortisol. [1]

"When you stop overwhelming your cells with energy," he adds, "they switch from growth to repair. That is when ageing slows."

Try spacing out meals to give your cells downtime. Add nutrient density through plants, minerals, and omega-3s rather than volume.

2. Build Your Plate Like Medicine

The most powerful anti-ageing tool you already own is a fork.

Diets high in antioxidants, polyphenols, and healthy fats, like the Mediterranean and Okinawan patterns, are consistently linked to lower biological age and fewer chronic diseases. [1, 3] They reduce inflammation, stabilise blood sugar, and support the microbiome, the network that regulates everything from oestrogen metabolism to immune resilience.

"Think in colours," says Dr. Kotecha. "Reds, purples, greens. These pigments contain compounds that directly influence gene expression."

For women, this dietary diversity also supports hormonal health. Cruciferous vegetables (like broccoli and kale) aid oestrogen detoxification, while flax and sesame seeds provide lignans that naturally help balance hormones.

Mediterranean populations consume up to five times more polyphenols than the average Western diet, and show lower rates of dementia, heart disease, and visible skin ageing. [3]

What are polyphenols? They are plant compounds that act as antioxidants and anti-inflammatories at the cellular level. They protect against DNA damage, support collagen stability, and help regulate gene expression through their effects on methylation. [3] You will find them in colourful fruits and vegetables (like berries, red onions, and spinach), extra virgin olive oil, green tea, dark chocolate, and herbs like oregano and rosemary.

Polyphenols are better absorbed when paired with healthy fats (like olive oil or avocado) and when eaten with a variety of plant foods to support gut diversity, which helps activate their benefits.

3. Reboot Cellular Energy with NAD+ Precursors

Inside every cell lives a molecule called NAD+ (nicotinamide adenine dinucleotide). It fuels DNA repair, metabolism, and communication between mitochondria. But NAD+ levels decline steadily with age, contributing to fatigue, slower metabolism, and reduced cellular repair capacity.

"Boosting NAD+ may be one of the most exciting frontiers in longevity science," says Dr. Kotecha.

Clinical studies show that supplementing with Nicotinamide Mononucleotide (NMN) or Nicotinamide Riboside (NR) can increase NAD+ levels, improve insulin sensitivity, and enhance mitochondrial function. [4] In one study, 80 adults taking NMN for 12 weeks showed no increase in markers of biological ageing, while the placebo group aged significantly. [5] That is a small but powerful insight into what is possible.

General guidance suggests NMN at 300–900 mg/day or NR at 250–500 mg/day, but these should always be discussed with a qualified practitioner before starting. This is especially relevant during perimenopause, when mitochondrial efficiency naturally dips.

A note on pregnancy, postpartum, and breastfeeding: We do not yet have enough human research on NAD+ precursors during these stages. These are hormonally complex periods where energy and repair systems are already recalibrating, so while NAD+ boosters may be helpful in theory, they have not been well studied for safety or efficacy in these groups. If you are in a reproductive life stage, speak with a trusted practitioner before starting.

Outside of those contexts, NMN and NR are generally well-tolerated, though some people report mild side effects like flushing, nausea, or digestive discomfort at higher doses.

4. Use Polyphenols as Cellular Shielding

"Resveratrol activates sirtuins, proteins that extend cell survival and improve mitochondrial quality," explains Dr. Kotecha. It is found naturally in red grapes, blueberries, cranberries, and darkly pigmented berries. Peanuts also contain resveratrol, though they are a less ideal source due to higher risk of mould and aflatoxin contamination. [3]

Quercetin, a flavonoid found in red onions, apples (with skin), capers, elderberries, kale, and green tea, reduces inflammation, protects DNA from oxidative stress, and may help stabilise mast cells in allergy-prone individuals.

"Quercetin does not just help the body manage stress," says Dr. Kotecha. "It helps cells build resilience to it."

These compounds work well together: quercetin enhances the absorption of resveratrol, and in combination they influence gene expression in ways that favour repair. [3]

Absorption tips: Pair resveratrol with healthy fats (like olive oil) and quercetin with vitamin C-rich foods (like citrus or bell peppers) to improve bioavailability.

Topical resveratrol creams have also been shown to reduce visible signs of skin ageing, so these compounds support longevity both internally and externally. [3]

5. Protect What Connects You: Fats, Amino Acids, and Flow

Omega-3 fatty acids, especially EPA and DHA from oily fish, help preserve telomere length, reduce inflammation, and support hormone production and cell membrane fluidity. [1]

"Every cell membrane is made of fat," says Dr. Kotecha. "When those membranes are fluid and stable, hormones signal more effectively and cells function better. That matters for energy, skin, mood, and metabolic balance."

For women dealing with hormonal imbalance, PMS, perimenopause symptoms, or postpartum depletion, omega-3s can be a powerful tool to calm inflammation, improve progesterone sensitivity, and support brain and cardiovascular health.

Functional guidance:

General dosing suggests 1,000–2,000 mg combined EPA+DHA daily, ideally split across meals. Choose high-quality fish oil from wild-caught small fish (anchovy, sardine, mackerel) or krill oil, which is more bioavailable and naturally rich in phospholipids. Small fish are low on the food chain, meaning lower mercury and fewer environmental contaminants, making them safer for regular use, especially for women of reproductive age. Look for IFOS-certified oils. [1]

Meanwhile, taurine, a sulphur-based amino acid found in dark meat, fish, and eggs, is emerging as another key longevity nutrient. It supports mitochondrial performance, stabilises blood pressure, enhances muscle endurance, and may help regulate glucose metabolism. A recent study found that taurine supplementation improved cardiovascular and metabolic function in middle-aged adults, suggesting benefits for energy and cellular repair, especially as oestrogen levels decline. [5] General guidance suggests 500–1,000 mg/day, though as always, discuss with your practitioner.

A note on sourcing: Not all animal products are equal. Pasture-raised and regeneratively farmed animals (grass-fed beef, wild or regeneratively farmed fish) tend to have higher levels of omega-3s, CLA (conjugated linoleic acid), and antioxidants like vitamin E, and may contain higher concentrations of taurine due to lower stress and more natural diets. Conventional meat, by contrast, often has imbalanced omega-6 to omega-3 ratios and fewer micronutrients.

Why this matters for women: Oestrogen helps maintain mitochondrial function and vascular health. When oestrogen declines, nutrients like omega-3s and taurine, especially from clean, ethically raised sources, help maintain energy, mood, skin tone, and cellular resilience.

6. Heal the Gut, and Everything Else Follows

Changes in gut flora affect far more than digestion. They influence immune regulation, skin integrity, mood, and hormone metabolism.

When the gut lining becomes inflamed or microbial diversity declines, systemic inflammation rises. "That inflammation accelerates methylation drift, the process behind biological ageing," explains Dr. Kotecha. [1]

Restoring microbial balance is a cornerstone of longevity medicine. Probiotics and fermented foods like kefir, miso, and sauerkraut help repopulate beneficial bacteria, while prebiotic fibres from onions, garlic, and chicory root feed them, promoting the production of short-chain fatty acids (SCFAs) that regulate immunity, metabolism, and oestrogen recycling.

This is one of the reasons we created The Digestive, our herbal infusion designed to support daily gut health by gently easing bloating, stimulating bile flow, and calming gut inflammation. Improving motility and nutrient absorption helps maintain the internal environment that beneficial microbiota thrive in.

And your skin notices, too. Probiotic supplementation, alongside prebiotic skincare, can strengthen the skin barrier, reduce inflammation, and even reduce wrinkle depth.

Think of your microbiome as a hormonal ally: when it is balanced, cortisol stays lower and oestrogen metabolises more efficiently.

The Bottom Line

The science of ageing is not fixed. It is shaped, in large part, by what we feed our bodies. When nutrition is poor, inflammation lingers, mitochondria tire, and hormones lose balance. But when the body is supported with the right nutrients (omega-3s for membrane health, NAD+ precursors for mitochondrial energy, polyphenols for cellular repair, and fibres for gut health) the trajectory changes.

This is not about fighting age. It is about giving your body better information to work with.

All supplementation and dosing mentioned in this article is general guidance only. Please consult a qualified healthcare practitioner before starting any new supplement regime, particularly if you are pregnant, breastfeeding, or managing a specific health condition.

About Dr. Anish Kotecha

Dr. Anish Kotecha is a general practitioner based in South Wales with an expanding role in medical education and a growing interest in longevity and anti-ageing medicine. He serves as Director of Education and Programme Leader at Learna, where he develops postgraduate programmes that bridge clinical practice with emerging science in preventative and regenerative health.

References

1. Kotecha, A. and Davies, S. (2023). 'Explaining Biological and Epigenetic Clocks.' Aesthetics Journal, 11(1), pp. 47–49.
2. Blue Zones. 'Hara Hachi Bu: Enjoy Food and Lose Weight with This Simple Phrase.' Available at: https://www.bluezones.com/2017/12/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase/
3. Cory, H. et al. (2020). 'The Role of Polyphenols in Human Health and Food Systems: A Mini-Review.' Frontiers in Nutrition, 5(87). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7238909/
4. WebMD. 'Resveratrol.' Available at: https://www.webmd.com/vitamins/ai/ingredientmono-307/resveratrol
5. Yi, L. et al. (2023). 'The efficacy and safety of nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults.' Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10385652/
6. Duester, G. (2015). 'Alcohol Dehydrogenase as a Critical Mediator of Retinoic Acid Synthesis.' In: Alcohol, Nutrition, and Health Consequences. Springer, pp. 631–648. Available at: https://link.springer.com/chapter/10.1007/978-3-319-15126-7_50
   
   

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DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.