Redefine what it means to age by prioritizing lifelong vitality
Our Functional Approach to
Aging & Longevity
As we age, our tissues become more susceptible to biological changes that can lead to cancer and other chronic conditions. The risk increases over time due to cumulative DNA damage, making a functional medicine approach—focused on identifying and addressing each person’s unique root causes—especially valuable for healthy aging and longevity.
Environmental toxins, insulin resistance, poor gut health, disrupted estrogen metabolism, chronic stress, and nutrient deficiencies are all established contributors to chronic disease and cancer risk. These factors also accelerate aging processes. Functional medicine considers all of these—and more—to support long-term health.
Lifestyle Approach to Supporting Cellular Health
Nutrition for Longevity
To support your health and reduce disease risk as you age, it is important to focus on eating whole, unprocessed foods that you prepare at home. This approach allows you to control ingredients and maximize nutrient density. You should aim for 35 grams of fiber daily from vegetables, beans, nuts, and seeds, as fiber supports gut health, hormone balance, and healthy aging. Including a source of protein such as lean meats, fish, eggs, or legumes in every meal helps maintain muscle mass and metabolic health throughout the aging process. Limiting added sugars and ultra-processed foods is essential, since these can disrupt blood sugar and accelerate cellular aging. Choosing organic options when possible reduces your exposure to pesticides and antibiotics that may disrupt hormone health and longevity. Striving to “eat the rainbow” by including a variety of colorful fruits, vegetables, spices, and teas each day provides phytonutrients that protect against cellular aging and disease. Finally, limiting alcohol is important, as it is a toxin with a linear association to cancer risk and can accelerate aging; it is best to keep to no more than five drinks per week.
Movement & Body Composition
Daily movement is essential for maintaining mobility, muscle mass, and metabolic health as you age. You should aim for at least 45 minutes of activity each day, whether it’s brisk walking, resistance training, or another form of exercise. Maintaining a healthy body composition supports insulin sensitivity, lowers inflammation, and reduces excess body fat, which can produce extra estrogen and increase disease risk. Consistent exercise not only protects hormonal health but also supports longevity and helps you maintain independence as you get older.
Toxins & Environmental Exposure
Supporting your body’s natural detoxification processes becomes increasingly important with age. Staying hydrated, eating fiber-rich foods, and exercising regularly all help your body eliminate toxins more efficiently. It is also wise to limit unnecessary antibiotics to protect your gut microbiome, which is crucial for immune function and healthy aging. Reducing your exposure to chemicals found in plastics, pesticides, and personal care products is important, as many of these contain endocrine disruptors that can interfere with hormone balance and accelerate aging.
Stress & Sleep
Managing stress and prioritizing rest are essential for your health and well-being as you age. Mindfulness practices such as meditation, gratitude, and yoga can help reduce stress, support your immune system, and slow the aging process. Prioritizing rest means not only getting 7–9 hours of quality sleep each night, but also spending time in nature, unplugging from devices, and connecting with others—all of which are vital for resilience and longevity. These restorative practices help your body recover, maintain cognitive function, and support healthy aging.