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Understanding the Biology of Aging

A deep dive into the mechanisms driving aging—and the interventions with the strongest evidence for slowing them.

Medical Disclaimer: The information on GetOnTrack.live is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or exercise routine.

NAD+ Optimization

Nature Aging, 2022

NAD+ is a coenzyme essential for cellular energy, DNA repair, and sirtuin activation. Levels decline ~50% between ages 40–60, contributing to metabolic slowdown and accelerated aging.

Senolytics

EBioMedicine, 2021

Senescent 'zombie' cells accumulate with age, driving chronic inflammation. Senolytic compounds like fisetin and dasatinib + quercetin show promise in clearing these cells in early trials.

Hormesis

Cell Metabolism, 2020

Controlled stressors—cold exposure, heat, fasting, and intense exercise—trigger adaptive cellular responses that strengthen mitochondria, autophagy, and stress resilience.

Sleep Architecture

Science, 2019

Deep sleep drives growth hormone release, glymphatic clearance, and memory consolidation. Optimizing circadian rhythm is one of the highest-ROI longevity interventions available.

Zone 2 & Resistance

JAMA Internal Medicine, 2023

Aerobic base training improves mitochondrial density while resistance training preserves lean mass and bone density—both critical for maintaining biological age as you grow older.

Nutrient Timing

NEJM, 2023

Mediterranean-style eating, adequate protein (1.6g/kg), polyphenol-rich foods, and strategic fasting windows support metabolic health and reduce inflammatory aging markers.