Aging isn’t a law of nature—it’s a biochemical process we can influence. ​ Just like we use antibiotics to treat infections and drugs to treat cancer, we can use science to slow down aging. ​ Now, I didn’t say it was easy, but we are getting better at slowing aging. ​ Our cells change over time, affected most by sleep, diet, exercise, and stress, followed by hormone levels, genes, and environmental factors. ​

New tools like AI can help with this. ​ Scientists can now track these changes in your body, from DNA damage to cells losing energy. ​ They’re also finding ways to slow aging down. 

​Here’s how science and AI can help you stay healthy longer: 

Aging happens in three main ways: the protective tips on our DNA get shorter, our genes change in ways that speed up aging, and our cells lose energy (Sinclair & LaPlante, 2019). ​ Think of it like a car—the protective coating wears off, the engine settings get mixed up, and the battery runs down. ​

To be more scientific… as we age, several things happen in our bodies at once. ​ The protective caps on our chromosomes (telomeres) get shorter, like shoelaces losing their plastic tips. ​ Our genes get chemical changes (epigenetic alterations) that affect how they work, like switches getting stuck in the wrong position. ​ And our cells struggle to make energy efficiently, like a weakening battery. ​

Each of these changes affects the others, creating a cycle we’re learning to slow down. ​ Today, AI tools are getting better at tracking all three of these aging signs, helping doctors spot problems earlier than ever before. ​

Can we slow aging down, stop it, or turn it back? ​ Science says we can influence it—more than I would have guessed 10 years ago. ​ Aging is not some fixed law like gravity. ​ It’s a complex mix of biological shifts we’re starting to measure and tweak. ​ Medicines already change our body chemistry—insulin controls blood sugar and blood pressure medications protect your heart. ​ Aging is more complex, but we’re not helpless. ​

Our bodies don’t just wear out like old machines. ​ They change in specific ways we can now measure. ​ As we age, damaged cells stick around and cause inflammation. ​ Meanwhile, our stem cells—the body’s repair team—slow down. ​ Low-level inflammation slowly damages our tissues over time. ​ That’s aging—not a simple breakdown but changes we’re learning to control. ​

We can measure these aging signs, but we don’t fully understand how they work together. ​ Lab studies don’t always work in real people, and medical trials take years. ​ Also, aging affects everyone differently. ​ Your genes, lifestyle, and habits all matter. ​ AI isn’t smart enough yet to figure out all these personal factors at once. ​

Scientists are testing several ways to slow aging. ​ Some approaches try to mimic the benefits of calorie restriction—eating significantly less than normal—which has extended lifespan in lab animals. ​ The drug metformin, commonly used for diabetes, might provide these same benefits without the difficult diet. ​ Another approach focuses on helping cells make energy more efficiently. ​ Nutrients like CoQ10 and NAD+ boosters (a type of vitamin B) both support energy production in our cells. ​

New treatments called senolytics—a class of drugs that target specific cellular processes—work like a cleanup crew, removing old, damaged cells that cause inflammation and other problems. ​ Another approach being tested is stem cell treatments, which use the body’s own repair cells to fix damaged tissues. ​ The National Institute on Aging tests these treatments through their research programs, including the Interventions Testing Program. ​ So far, they show promise but no miraculous results yet. ​

How AI Is Already Transforming Longevity Research ​

AI wearables such as Apple Watch Series 10 and Oura Ring 4 can collect far more information than the occasional lab test or X-ray at the doctor’s office. ​ These devices provide continuous monitoring of daily habits, such as sleep, exercise, and diet, offering a comprehensive view of health trends over time When it comes to longevity and extending our healthspan, this constant monitoring becomes especially powerful. ​ The daily data about our habits can help us make changes that lead to healthier, possibly longer lives. ​

I’ve seen patients transform after 6 months of healthier habits. ​ AI can make these changes easier by using data from devices on our wrists to guide us. ​ Studies show that personalized AI coaching helps people stick to healthy habits much better than general advice. ​ This matters because consistency, not perfection, is what counts. ​

But here’s an important caveat: AI is a tool, not the complete answer. ​ A recent study on weight loss apps found something important—programs that combined human coaches with AI worked better than AI alone (Kapoor et al., 2025). ​ Why? Human coaches bring something AI can’t replicate: the power of real relationships. ​ People try harder when they don’t want to disappoint someone who’s rooting for them. ​ They show up because of friendship and accountability, not just data and reminders. ​ AI can track everything perfectly and give smart suggestions, but it can’t replace the feeling of having another person in your corner. ​ The best results come when we use AI as a support tool while keeping the human connection that motivates us to actually make changes. ​

Taking Action: What You Can Do Today ​

Try a wearable like Fitbit to track sleep, exercise, and diet. ​Consider trying AI-powered apps that can help with specific aspects of health:

• For sleep optimization: Sleep.ai and the Oura app offer insights based on your patterns. ​
• Nutrition tracking apps: Lark and Foodvisor analyze your eating habits and suggest improvements. ​
• For personalized workouts: Apps like Fitbod and Future adapt to your progress and goals. ​
• Meditation and stress apps: Headspace and Calm can help manage the mental side of health. ​

Choose apps with strong privacy policies, such as HIPAA-compliant or GDPR-certified platforms, to protect your health data. ​ For instance, Oura’s privacy policy ensures data encryption, but verify this for any app you use. ​ Many of these tools offer free versions, though premium features may require payment. ​

When using these tools, focus on trends rather than daily fluctuations—look for patterns over weeks and months. ​ Share relevant data with your healthcare provider by preparing summaries from your apps for more productive discussions. ​

Finally, stay informed but skeptical about longevity supplements and interventions. ​ Follow reputable sources like the National Institute on Aging, Mayo Clinic, and Harvard Health Publishing for guidance based on solid science. ​

The Future Is Just Beginning ​

Keep in mind that living longer is not the only goal. ​ This is not just about more years. ​ It’s about more healthy years. ​ Research on aging shows we can develop treatments that help people stay healthy as they age (Campisi et al., 2019). ​ Scientists have studied something called compression of morbidity for over 40 years. ​ This means squeezing the time of illness into a shorter period at the end of life. ​ The goal is to add years of good health, not years of being sick (Fries et al., 2011). ​

We’re moving from one-size-fits-all health advice to truly personalized medicine. ​ AI is helping us understand that what works for your neighbor might not work for you, and that’s okay. ​ The future will likely bring even more sophisticated tools that can predict health issues before they happen and suggest interventions tailored to your unique biology. ​ Stay curious, stay consistent, and watch your health transform. ​

This adapted excerpt is from Better Health with AI: Your Roadmap to Results by Dr. Earl J. ​ Campazzi, Jr., M.D., a Johns Hopkins-trained physician and author. All rights reserved. ​