Researcher tests 15 measures for a long life – he has retained three
For a month, John Tregoning tested 15 scientifically proven strategies that protect against age-related diseases and prolong life. Three of these measures are now an integral part of his daily routine.
The first gray hairs and the realization that he had to hold his phone farther and farther away to read – this prompted John Tregoning, at the age of 46, to rethink his lifestyle. As a biomedical scientist and professor of vaccine immunology at Imperial College London, Tregoning regularly conducted experiments. True to his scientific credentials, he decided to start an experiment: For a month, he wanted to try out 15 measures for a long, healthy life – and thus find out which longevity hacks worked best for him and his lifestyle.
His self-experiment, which he discussed with Business Insider , followed the rules of a scientific experiment: First, Tregoning conducted thorough research and selected only measures whose benefits had already been proven by major scientific studies. The focus was on preventing the most common age-related diseases, such as cardiovascular disease, cancer, and diabetes.
In the end, he settled on 15 measures for a long life. These can be divided into the categories of medical tests, health-conscious habits, and dietary changes:
Medical tests and diagnostics:
3. ECG to monitor heart function
4. Microbiome sequencing
Health-conscious habits:
5. more sport and exercise
7. Brain-training apps for cognitive performance
12. Less red meat and more vegetables
14. High-fiber diet
The self-experiment lasted a month, after which Tregoning reflected on which strategies had really helped him – and decided to integrate three of them into his life permanently.
Regular exercise not only improves heart health but also reduces the risk of diabetes, stroke, and some types of cancer. A strong heart contributes to good fitness, which is beneficial to both short- and long-term health.
Tregoning uses short everyday journeys for additional exercise: He gets off the train a few stops early and jogs a bit on the way home.
Alcohol increases the risk of numerous chronic diseases such as high blood pressure and liver disease. What started as a "Dry January" challenge became an integral part of Tregoning's daily life: By consciously restricting his alcohol intake and tracking his alcohol-free days with an app, he was able to improve his health.
Switching to a more plant-based diet and avoiding red meat has anti-inflammatory effects and reduces the risk of various diseases, primarily colon cancer. A high-fiber, vegetable-rich diet, on the other hand, reduces the risk. Through this self-experiment, Tregoning has managed to incorporate two vegetarian meals a week into his diet permanently, for the benefit of both his health and his taste.
Although Tregoning proceeded as if conducting a scientific experiment, the results of his self-experiment are not transferable to others, he emphasized in an interview with Business Insider. His experiment should be seen more as an illustrative example and does not provide any scientific insight.
FOCUS
