The Timeless Wisdom of Longevity Research

Dr. Thomas Rando, president of the American Federation for Aging Research and director of the Broad Stem Cell Research Center at UCLA, has spent his career unraveling the complexities of aging. His work focuses on how tissues repair themselves – and why that ability diminishes over time. Surprisingly, his research consistently points back to fundamental lifestyle choices.

“I often make the joke that the billions of dollars that have been spent on studying healthy aging could come down to the two things your mother told you,” Rando explained. “Eat a good diet and get plenty of exercise.”

Rando’s findings suggest that many pharmaceutical interventions aimed at extending lifespan simply mimic the benefits of a balanced diet and regular physical activity. A 2022 study, for instance, demonstrated that mice on fasting diets exhibited resilience to stress comparable to those receiving ketone body injections. This highlights that many drugs are, in essence, “supplementing the challenges that humans face in dieting and exercising.”

Rando’s personal journey reflects this principle. His research hasn’t prompted radical lifestyle overhauls, but rather reinforced existing healthy habits, such as avoiding ultra-processed foods after college and continuing to drink in moderation. He notably eschews dietary supplements, believing that a foundation of whole foods and mindful self-care is far more impactful. “From my own studies, if you are eating well, sleeping well, and exercising, it’s unlikely that supplements are going to make a difference,” he asserts.

<h3>The Power of Movement: Running for a Lifetime</h3>
<figure><img src="https://i.insider.com/68ed4d1a1c1f80efbec57c98?format=jpeg" height="3410" width="4547" alt="Runners racing" /><figcaption>Rando slowly got into marathon running over the years.<p class="copyright">Elena Popova/Getty Images</p></figcaption></figure>
<p>Rando’s commitment to physical well-being began in his 30s, when he realized the constraints of team sports clashed with his demanding work schedule. He turned to running, starting with a few miles several times a week.  This gradually evolved into a passion for racing, culminating in decades as a <a target="" class="" href="https://www.businessinsider.com/i-ran-my-first-marathon-advice-mistakes-2024-11">marathon runner</a>.</p>
<p>“Not that people should do marathons, but I really believe in the rejuvenating powers of exercise,” Rando emphasizes.  He points to substantial evidence linking regular exercise to a reduced risk of cardiovascular disease and Alzheimer’s. Currently recovering from an Achilles tendon injury, he’s shifted his focus to <a target="" class="" href="https://www.businessinsider.com/exercise-for-healthy-aging-longevity-strength-training-personal-trainer-2024-8">strength training</a>, recognizing its importance in combating age-related muscle loss.</p>
<p>Beyond the physical benefits, Rando values running for its cognitive effects. “I think clearly, I think I solve problems when I run,” he shares. “So that was an added icing on the cake.”</p>

<h3>Intermittent Fasting and the Mediterranean Diet</h3>
<figure><img src="https://i.insider.com/68ed4d685dbc4fd10daabfeb?format=jpeg" height="3039" width="4052" alt="Edamame" /><figcaption>Rando often snacks on edamame.<p class="copyright">pada smith/Getty Images</p></figcaption></figure>
<p>Rando’s dietary approach centers around the <a target="_blank" href="https://www.businessinsider.com/mediterranean-diet-best-healthy-eating-longevity-rankings-2025-1">Mediterranean diet</a>, prioritizing lean protein, fruits, and vegetables while limiting red meat, carbohydrates, and processed foods. While he occasionally indulges, his typical meals are either vegetarian or feature light meat or fish.</p>
<p>For decades, he’s practiced a form of <a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-benefits-and-risks-for-longevity-weight-loss-cancer-2024-4">intermittent fasting</a>, skipping breakfast and consuming a light lunch of edamame and hard-boiled eggs before enjoying a larger dinner.  He also incorporates 24-hour fasts once a week, typically starting after dinner rather than in the morning.</p>
<p>While acknowledging the ongoing research and potential <a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-linked-higher-risk-of-early-death-controversial-study-2024-3">long-term risks</a> associated with intermittent fasting, Rando views it as a potentially beneficial practice. “I believe from the science that this will have a long-term benefit,” he says, even if the immediate effects are simply feeling hungry.</p>

<h3>The Social Component of Longevity</h3>
<figure><img src="https://i.insider.com/68ed4dddcc993f9955d01902?format=jpeg" height="3798" width="5697" alt="Coworkers shaking hands" /><figcaption>Rando (not pictured) said he has a “very social” job.<p class="copyright">VioletaStoimenova/Getty Images</p></figcaption></figure>
<p>As president of AFAR, Rando’s role is inherently social, involving frequent collaboration, committee work, and event attendance. He also prioritizes socializing outside of work.  While quantifying the impact of social connections on longevity remains challenging, he believes there’s compelling evidence to support its importance.  He cites research, including studies involving <a target="_blank" href="https://www.businessinsider.com/longevity-habits-from-96-year-old-doctor-2025-9">Dr. Ira Eliasoph</a>, a 96-year-old AFAR study participant, who attributed his long life to strong relationships.</p>
<p>What role do strong social connections play in *your* pursuit of a longer, healthier life? And how do you balance the demands of a busy schedule with the need for regular exercise and mindful eating?</p>

Frequently Asked Questions About Longevity