Aging in bursts: why aging accelerates in the 40s, 60s and 80s and how to slow it

This episode discusses groundbreaking findings showing aging can occur in sharp bursts rather than a steady decline, with major shifts around ages 44, 60, and 80 affecting skin, muscle, metabolism, and immune function. Based on a long-running Stanford study led by Michael Snyder, the discussion covers how genetics play a smaller role than lifestyle and environment, and outlines practical steps to preserve healthspan, including strength training, diet choices like Mediterranean or plant-forward patterns, vitamin D, sleep, and strong social networks. The takeaway is clear: staying active and mindful of lifestyle choices can help slow the pace of aging and maintain mobility and resilience for longer.

Overview

Science Weekly examines new evidence that aging is not a smooth, linear process but occurs in rapid bursts at different life stages. A long-running study led by Michael Snyder at Stanford University explores non-linear aging, with changes peaking around the early 40s, around 60, and around 80. The research tracks a broad set of biomarkers—from DNA and RNA to proteins, metabolites, lipids and the microbiome—to understand how aging unfolds in the body and what factors accelerate or mitigate it.

"What we found was changes in skin and muscle mass" - Michael Snyder, director of the Center for Genomics and Personalized Medicine at Stanford University School of Medicine.

Key findings

The study followed participants aged 25 to 75 over more than a decade, revealing two major bursts of rapid change in midlife and a later burst in old age. In the 40s, changes in lipid metabolism, alcohol and caffeine processing, and visceral fat accumulation were observed, suggesting increased risk for insulin resistance and cardiovascular events. In the 60s, immune system function declines and sarcopenia begins to take hold, undermining mobility and health. A third burst around the 80s involves reductions in stem cell production and rising cancer risk. Across these bursts, researchers emphasize that genetics accounts for only a minority of lifespan, with lifestyle and environment shaping most of the outcome.

"the immune system's not as robust as it was earlier in life" - Michael Snyder, director of the Center for Genomics and Personalised Medicine at Stanford University School of Medicine.

Practical takeaways

The discussion highlights actionable steps to slow aging bursts and extend healthspan: maintain muscle mass through resistance training, avoid ultra-processed foods and excessive sugar, and prioritize activity across the lifespan. Sleep health, vitamin D supplementation, and strong social connections are also noted as important for immune health and overall resilience. While scientists discuss futuristic ideas like mitochondrial editing and senescent-cell clearance, the current guidance focuses on lifestyle choices that support healthier aging and mobility longer into life.

"be active, always keep moving" - Michael Snyder, director of the Center for Genomics and Personalised Medicine at Stanford University School of Medicine.