Dr. Thomas Rando’s Insights on Longevity

Dr. Thomas Rando, who has spent decades researching stem cell aging, suggests that some of the most effective advice for longevity is quite simple. He humorously notes that much of the money invested in the science of healthy aging could be summarized by two basic principles: “Eat a good diet and get plenty of exercise.”

As the president of the American Federation for Aging Research and director at UCLA’s Broad Stem Cell Research Center, Rando has explored how tissues repair themselves and the reasons they lose this ability over time. Interestingly, he found that various drugs designed to extend lifespan often yield similar benefits to maintaining a balanced diet and exercise. For instance, a 2022 study demonstrated that mice on fasting diets demonstrated stress resilience comparable to those given ketone injections.

He emphasizes that many pharmaceutical interventions merely “supplement the challenges that humans face in dieting and exercising.”

Rando remarks that his research has mostly reinforced rather than drastically altered his own lifestyle choices. He now avoids ultra-processed foods, a decision he adopted after college, while remaining committed to moderate drinking.

He’s not one for supplements. Rando believes that good lifestyle practices—like eating nutritious foods and caring for oneself—are the real keys to longevity. “From my experience, if you are eating well, sleeping well, and exercising, supplements are unlikely to make much of a difference,” he claimed.

Rando has established three enduring habits that he swears by, ranging from a love for running to maintaining an active social life.

Running as a Lifelong Pursuit

In his 30s, Rando realized the challenges of squeezing exercise into his busy schedule. Organizing basketball or squash matches was time-consuming, so he began running a few miles solo a few times a week. This eventually led him to a 5K race, igniting a passion for running. Over the years, he progressed to completing 10Ks, half-marathons, and marathons. He’s embraced marathon running for decades now.

“While marathons aren’t for everyone, I strongly believe in the rejuvenating effects of exercise,” Rando remarked. He’s still digging into how exercise impacts longevity, but he states there’s plenty of evidence linking regular activity to a reduced risk of issues like cardiovascular disease and Alzheimer’s.

Currently dealing with an Achilles tendon issue, he’s adjusted his routine to focus more on strength training, which is beneficial as muscle mass tends to decline with age. For Rando, running isn’t just about staying fit; it also clears his mind. “I think more clearly and solve problems better when I run,” he shared.

Fasting for Health

Rando adheres to the Mediterranean diet, often cited as one of the healthiest. His meals typically include lean proteins, fruits, and vegetables, steering clear of red meat and processed foods. “I enjoy a good steak dinner occasionally,” he admitted, “but usually my dinners are vegetarian or feature fish.” Over the years, he has embraced a method of intermittent fasting, skipping breakfast and opting for light lunches, usually of hard-boiled eggs and edamame, with his main meal at dinner.

In recent years, he’s added a weekly 24-hour fast into his regime, often starting the fast after dinner and extending until the next evening. However, he’s not overly strict about it. “My lifestyle isn’t really compatible with fasting multiple days in a row due to social events and exercise commitments,” he explained. “But I do think fasting can aid in healthy aging.”

Despite ongoing research into intermittent fasting and its potential long-term risks, Rando views it as a calculated risk. “I believe the science indicates it will provide long-term benefits,” he stated. Yet, he acknowledges the immediate feedback isn’t quite the same as when he’s exercising. “I just feel hungry,” he admitted.

The Importance of Social Connections

In his role at AFAR, Rando frequently engages with numerous individuals. “I live a social life through my work,” he said, collaborating with researchers, participating in committees, and attending various events. He also makes it a priority to engage socially outside of work.

While it might be tricky to quantify how social connections contribute to longevity, Rando is convinced of their value, citing compelling anecdotal evidence and findings from his own research. A notable instance involves 96-year-old study participant Dr. Ira Eliasoph, who emphasized the importance of strong relationships in achieving a long life.

“I genuinely believe that social interactions play a crucial role as we age,” Rando concluded.