The Benefits of Longevity Medicine
Due to scientific breakthroughs in the early 2000s, longevity medicine has grown into a sizable industry and rightly so. Its blend of preventive cardiology, endocrinology, sleep science, and behavioral coaching are fast becoming the key to adding longer, healthier and more functional years of life. Instead of farfetched concepts with outlandish claims, modern longevity medicine (which is guided by scientific data) has been known to target the lead drivers of disease and disability such as metabolic dysfunction, vascular injury, and age-incurred frailty. This guide looks to dispel some of the hype around longevity medicine, in the hope that prospective patients gain a sense of confidence if they choose to pursue a longevity program.
What Is Longevity Medicine?
At its core, longevity medicine is proactive, personalized, and evidence led. It should emphasize early risk mapping, helped by creating systems of targeted interventions, and maintain continuous feedback for patients looking to improve their later years. In essence, the goal is to extend longevity by stretching healthspan (years lived free of major impairment), so that you can function better now and in later life.
Principle Biomarkers to Track Longevity
There is no doubt that regular testing guides longevity therapy. So below is a list of the following measures that have strong links to improved lifespan and healthspan outcomes. For transparency and confidence, we have included medical terminology which you can use in consultations with medical spas, and where possible, we have tried to explain the meaning in plain English:
Lipids: Apolipoprotein B (ApoB) quantifies atherogenic particle burden. Meta-analyses of randomized trials show that each 39 mg/dL (1 mmol/L) LDL-C reduction, leads to a lowering of major vascular events by roughly 20–25%; lowering ApoB earlier and for longer appears even more protective in the later stages of life.
Glycemia: Hemoglobin A1c, fasting glucose, and fasting insulin (or HOMA-IR) flag insulin resistance, a common foe of healthy aging. Thus, continuous glucose monitoring can help selected people fine-tune meals and increase cardiovascular exercise when necessary.
Blood pressure: Home averages matter because large, pooled analyses suggest that every 5 mmHg lower systolic pressure which reduces major cardiovascular risk by about 10%.
Inflammation: High-sensitivity C-reactive protein (hs-CRP) contextualizes patient risk and focuses on the root causes (adiposity, inactivity, oral health), rather than just chasing a number.
Fitness and strength: VO2 max, grip strength, and gait speed robustly predict survival; higher quartiles often correlate with 30–50% lower mortality.
Epigenetic clocks (DNA methylation): Tools such as PhenoAge, GrimAge, and DunedinPACE estimate biological age and the pace of aging. They directly correlate with morbidity and mortality risk but are still evolving so use them as adjunctive markers and avoid major decisions based on small shifts.
Nutrition for Longevity
In truth, diet is one of the cornerstones of longevity because it shapes ApoB, glucose, blood pressure, and body composition. A Mediterranean-style eating pattern such as vegetables, legumes, fruit, nuts, extra-virgin olive oil, seafood, and minimally processed whole grains has consistently been associated with a lower mortality rate. We suggest you aim for 1.2–1.6 g of protein per kilogram of body weight every day, prioritize fiber (30–40 g), and limit ultra-processed foods, excess alcohol, and added sugar. Time-restricted eating (fasting) can help you to adhere to a stricter diet, but quality and protein distribution across meals matter far more. For example, front-loading protein and vegetables earlier in the day to blunt glucose spikes has been relatively successful in several studies. Also, one thing we tell most patients is, replace refined starches with legumes and whole grains to support long-term metabolic health. In terms of cooking oil and fats, always stick with olive oil, fresh vegetables, fats without prevalent cholesterol levels, and fish rich in EPA/DHA at least twice weekly.
How to Extend Longevity through Exercise
Exercise is still without a doubt the most reliable form of scalable longevity intervention that we recommend to all patients. If we were to prescribe a combination of activities for roughly 150–300 minutes per week of moderate aerobic work (or 75–150 minutes of vigorous exercise) with 2–3 days of resistance training, we can safely assume that you will have a greater chance of a higher quality life in your later stages. Add in one session of high-intensity intervals to push VO2max and expect better insulin sensitivity, lower ApoB, and preserved muscle and bone, ironically the target for longevity medicine anyway. When we think about mitochondrial health Zone 2 (moderately-intense) work outs 3–4 times a week are also favorable for longevity and health. With more capable patients, we may even go so far as to suggest heavy compound lifts (squatting, pushing, pulling) for 6–12 hard sets per muscle group weekly. And finally, step counting or step accumulating is by far the best “longevity medicine” that one can take. Research suggests 7,000–10,000 daily steps can significantly improve your mental and physical health. Still with all these measures, tolerance would also need to be calibrated to match personalities and end goals. So if you are deciding on pursuing longevity seriously, you should first work out how far you are willing to go to achieve you goal.
The Underrated Power of Sleep and Stress
Some of the greatest levers for increased longevity aren’t longevity medicines. They are in-part controllable and at the same time, ever so hard to master. Sleep and stress are some of the most underrated factors that patients overlook. Having a consistent 7–9 hours of sleep supports glucose control, appetite hormones, memory, and immune function, all of which are essential for longevity. Ensuring your wake time is consistent, doing your best to feel/see the morning light or avoiding caffeine when it gets late, and reserving the bed for sleep (for psychological purposes). In terms of stress, brief daily practices like breathwork, mindfulness, or even simpler tasks like a 10-minute walk after meals can lower sympathetic overdrive and steady blood pressure. So, we mustn’t take for granted the smaller actions in life that can have a big impact on our later life.
Longevity Medicine and Longevity Supplements
Cardiometabolic therapies
When a change in lifestyle is still insufficient, medications can help compound gains. Statins, ezetimibe, and PCSK9 inhibitors lower ApoB and reduce the occurrence of detrimental medical events. Another interesting longevity medicine is the GLP-1 receptor which is an agonist (like a drug or hormone) that aids fat loss and has demonstrated cardiovascular benefit in high-risk groups. Though as always, we highly recommend discussing side effects and drug interactions with a clinician who understands your longevity goals.
Potential geroprotectors
Metformin is invaluable for diabetes, but its role in healthy people remains uncertain. Recent studies and large trials (e.g., TAME) aim to clarify its effects on aging outcomes. Whereas Rapamycin (a less studied drug) extends lifespan in multiple species, yet optimal human dosing and safety for prevention are not yet established. NAD precursors (NMN, NR) and Resveratrol also show intriguing mechanisms but have limited hard-outcome data, so we suggest prioritizing more proven longevity medicines first.
Longevity Supplements with Established Scientific Backing
- Vitamin D. This is the go-to not only for those deficient, but for improving immunity and bones in general. Though caution must be taken to avoid mega-doses, as that could potentially be quite dangerous.
- Omega-3s. Prescription-strength EPA lowers cardiovascular events in selected high-risk patients with elevated triglycerides.
- Creatine monohydrate. Intaking roughly 3–5 g per day supports strength and possibly cognition. It is generally safe for healthy kidneys but again, avoid mega dosing.
- Psyllium or other viscous fibers. These also help to lower LDL-C modestly and improve satiety in general.
Screening and Imaging in Longevity Medicine
The use of screening is essential to sharpen risk but not to chase every possible abnormality as it can lead to increased stress levels, which causes a negative effect on the body. So coronary artery calcium scoring helps to refine atherosclerosis risk discussion, especially in intermediate-risk adults. For colorectal, cervical, and breast disease however, we do adhere to evidence-based screening as it is very effective at catching potential future events. We also screen DEXA for bone density, body composition and regularly monitor home blood pressures to make sure longevity medicine is not left unsupervised. It is always important to provide informed, tailored longevity plans while consciously limiting the amount we test or scrutinize results, in order to create a healthy and comfortable way of measuring longevity goals.
Behavior Design and Longevity Medicine
To some extent, systems beat willpower, and that is why behavioral design is a strong factor for success. It can shape your environment for nutrition (protein-forward and high-fiber foods), exercise (scheduled workouts and professional supervision) and sleep (regular sleep times and reminders). We only recommend tracking one or two metrics at a time to build social accountability and instill within patients a sense of control. Small, consistent wins turn into compounding interest when considering longevity dividends.
Before & After: An Illustrative Snapshot
For disclaimer purposes we can only give you an example of how longevity plans could potentially work to achieve a better healthspan. So if we take a model patient who doesn’t exercise and has a largely sedentary lifestyle, say a 55-year-old with high ApoB, after three months on a Mediterranean-style diet, with 120–150 grams of daily protein, three Zone 2 sessions plus one interval workout weekly, and a low-dose statin, it can be assumed that the patient’s weight will drop by roughly 5-7 kg. Most importantly ApoB will fall from say, 120 to maybe around 75 mg/dL. Blood pressure will usually average around 115/75 – 118/76, with VO2 max moved from below average to average. The trajectory points towards better longevity via lower cardiometabolic risk.
Practical and Sustainable Longevity
In conclusion, we must always remember that longevity medicine is not a silver bullet and that it requires a disciplined framework that increases marginal gains in nutrition, training, sleep, stress mastery, and continuous measurement. We always start with the biggest, safest levers and personalize over time. In some cases, smart drugs and longevity medicines aren’t even necessary. Simply, with patience and accurate feedback, you can change everyday science into day-to-day habits that compound over time to give you greater healthspan and longevity.
Biography
| Dr. Yoko Maeda, MD A graduate of Hiroshima University School of Medicine, Dr. Maeda is a U.S. and Japan–certified specialist in aesthetic and regenerative medicine, offering advanced treatments such as hormone therapy and peptide therapy. She is known for her gentle, science-driven approach to natural beauty and continues to study the latest medical innovations with a passion for lifelong learning. |
Book a Consultation Today
📲 Follow us for updates! BIANCA international Instagram
🔹 How to Book Your Appointment
Click the link below and fill the form with your concerns, referral code if you have any and day/time preferred.
📌Click for bookings
Walk-ins are welcome!
📝 Note: All consultations, treatments, and follow-up visits include free translation services —no extra fees!
Clinic Locations
📍 Ginza Clinic
12F Ginza ONE, 1-8-19 Ginza, Chuo-ku, Tokyo, Japan
☎ 050-3196-4834
🚇 Access:
🚶♀️ A 4-minute walk from Ginza Station on the Tokyo Metro Ginza Line.
🚶♀️ A 1-minute walk from Exit 7 of Ginza-itchome Station on the Tokyo Metro Yurakucho Line.
🚶♀️ A 3-minute walk from Exit 3 of Kyobashi Station on the Tokyo Metro Ginza Line.
🚶♀️ An 8-minute walk from the Kyobashi Exit of JR Yurakucho Station .
📍 Omotesando Clinic
Minami-Aoyama 511 Building 2F, 5-11-10 Minami-Aoyama, Minato-ku, Tokyo, Japan
☎ 050-1807-1593
🚇 Access:
🚶♀️ A 5-minute walk from Exit B1 of Omotesando Station on the Tokyo Metro Ginza Line, Hanzomon Line, and Chiyoda Line.
Consultation Hours: 10:00–19:00 Closed: Irregular holidays
About BIANCA Clinic
At BIANCA, we redefine beauty care by offering a holistic approach that transcends traditional cosmetic surgery and dermatology. 20 specialized doctors in different fields including plastic surgery, dermatology, internal medicine, regenerative medicine, gynecology will carefully listen to your needs and help you to enhance your beauty and wellness from the inside out. We are committed to creating personalized treatment plans with precision and care, and ensuring you experience the true spirit of Japanese omotenashi and hospitality.