New month, new longevity breakthroughs. Our experts dig into the latest studies, and reveal the discoveries you need to know — from the friendships and foods that age you to the secrets that keep your brain firing like you’re decades younger.
1. Toxic relationships can speed up cellular aging.
We all have those friends who drain our energy or family members who test our patience. Turns out, those relationships can be even more harmful than we thought. A July 2025 study reveals that people in our lives who stress us out, instigate conflict, or create emotional strain (known as hasslers) may accelerate biological aging on a cellular level.
Researchers analyzed data from more than 2,200 people using biological aging tools called methylation clocks, which measure changes in gene expression associated with stress, inflammation, and disease risk. Participants also completed surveys of their social networks. Those with more hasslers in their orbit showed signs of accelerated aging, even after adjusting for other lifestyle factors.
“‘Toxic relationships can increase our DNA methylation, aka ‘DNA damage,’ which is essentially epigenetic aging. This type of accelerated aging can increase inflammation and chronic health conditions,” explains Lifeforce Clinician Lara Stock, FNP-C. Indeed, the study shows that hasslers are associated with more inflammation, a higher risk of cardiovascular and metabolic issues, and higher rates of depression and anxiety.
“Negative relationships elevate our level of chronic stress and create a situation where we experience more emotions of fight or flight,” Stock says. “The body doesn’t differentiate between stress caused physically, emotionally, or mentally. The heightened level of stress increases cortisol production, potentially causing weight gain, sleep disruption, an impaired immune system, and an inability for the body to properly repair broken and damaged cells.”
Our takeaway:
To mitigate these issues, get a little help from your positive friends. “Just having one healthy, supportive friendship can buffer these negative stress effects,” Stock says. “Recognize the ‘life- giving friends’ you have and hold on tight.”
When dealing with hasslers, Stock suggests learning to set firm boundaries about what types of behaviors you will and will not accept. “Disengage with those who do not support you, motivate you, and bring you joy,” she says. “It would be helpful to cut ties with some of the negative relationships if possible. If not, seek social support elsewhere and counseling with a professional.”
Challenging relationships can be unavoidable. As you navigate them, make sure to prioritize your own mental wellbeing. “Differention of self is essential,” says Lifeforce Clinician Jennifer Rocca-Sexton, PA-C. “Developing a strong sense of self can help you better handle relationship stress, emphasizing the importance of self awareness and personal growth.”
Stock and Sexton both recommend mindfulness techniques such as meditation, breathwork, exercise, yoga, and time in nature to foster resiliency in the face of stressful situations.
2. Ditching processed foods is one key to losing weight.
Most Americans get more than half their calories from ultra-processed foods, according to an August 2025 report from the Centers for Disease Control and Prevention. That news holds extra weight because a recent UK-based study showed that people lost twice as much weight when eating homecooked unprocessed meals compared to store-bought processed foods.
While that may not be shocking, there’s a catch: Both the homemade and processed options met the same nutritional guidelines, and researchers chose packaged foods with the recommended amount of fruits, veggies, and fiber, and lower levels of salt, sugar, and saturated fats. (Sexton notes that UK and US dietary guidelines differ.) Still, homemade meals were superior for improving body composition and lowering triglyceride levels.
“Cooking at home allows for greater control over the ingredients and portion sizes used in meal preparation,” Sexton says. “This can lead to a reduction in overall calorie intake and an increase in consumption of nutrient-dense foods.”
Ultraprocessed foods also contain common additives such as high fructose corn syrup and artificial sweeteners, Stock notes. “These additives do not suppress hunger hormones as effectively as other sugars, leading to a higher calorie intake and more fat storage,” she says. “Artificial sweeteners may also alter gut bacteria, increasing cravings for sweeter foods.”
Our takeaway:
When it comes to food, the simpler, the better. “Try to eat mostly one ingredient foods or as close to it as you can,” Stock says. “Shop the periphery of the grocery store where you’ll find more fresh options, and take time to read the nutrition labels. Ideally, you should be able to recognize most ingredients as real, whole foods.”
Stock also suggests swapping processed snacks like cookies and chips for minimally processed alternatives, including fresh fruit, raw nuts, plain yogurt with berries, or veggie slices with hummus. She also recommends buying grass-fed meat, avoiding inflammatory seed oils, and taking advantage of farmer’s markets to find fresh, local fare.
As you simplify, also focus on slowing down. “Eat slowly, savor your meals without distraction, and chew your food well,” Stock says. “This can reduce cravings and enhance nutrient absorption.”
3. Remember that community ties sharpen your memory.
If cognitive health is top of mind for you, take a cue from SuperAgers — a group of seniors 80 or older who have the memory capacity of someone two to three decades younger. The term was the brainchild of researchers from Northwestern University in the 1990s. This month, a new study analyzed 25 years of learnings from Northwestern’s SuperAger program. While researchers believe genetics play a significant role, they found that there’s another common trait that SuperAgers share: a spirit of connection.
“The study revealed that SuperAgers — individuals who exhibit exceptional cognitive abilities over time — tend to be more socially engaged,” Sexton says. “This spirit of connection is not just about having a large social network, but rather about fostering meaningful relationships that bring joy, support, and a sense of belonging. SuperAgers were more likely to be married, have a strong feeling of purpose, and engage in activities that brought them fulfillment.”
Our takeaway:
Never forget what matters most: quality time with loved ones. “Make time for activities that make you happy and help you connect with others, such as volunteering, joining a club or organization, or simply scheduling regular coffee dates with friends,” Sexton says.
SuperAgers have even more super secrets. “This group often exhibits high levels of stress resilience, which can be achieved through practices such as meditation, yoga, or deep breathing,” Sexton says. “Like them, you should also prioritize cognitive stimulation by engaging in activities that challenge the mind, such as puzzles, learning a new language, or reading. By incorporating these lessons into your daily life, you can promote cognitive resilience, overall well-being, and a sense of connection with others and yourself.”
4. Rest assured, quality sleep reduces your disease risk.
You’ve probably heard that rest is crucial for health, but new research uncovers just how closely sleep is tied to disease prevention. A study in Health Data Science followed 88,461 participants for an average of 6.8 years, evaluating both objective and subjective data such as sleep duration, onset timing, rhythm, efficiency, and a nocturnal waking number using a wearable device. They found that objectively poor sleep patterns are linked to 172 different diseases. Of those diseases, 92 (including dementia, hypertension, Parkinson’s disease, type 2 diabetes, and acute kidney failure) had over 20% of the risk correlated with suboptimal sleep.
According to Sexton, this study stands out because “objective sleep measurements provide a more accurate assessment of sleep quality and duration than subjective measurements.”
Another key finding: Quality trumps quantity. “The analysis found that offsets in sleep onset timing and sleep rhythm correlated with the greatest number of diseases,” Stock says. “This is notable since we tend to focus mostly on sleep duration.”
Our takeaway:
“Sleep is foundational,” Stock says. “It supports cellular repair and regeneration and enhances brain health and cognition. Hormones regulated and released during sleep help with cardiovascular health and inflammation control. Proper sleep also optimizes immunity, metabolism, and stress response, directly reducing disease risk and promoting longevity. We should focus not only on sleep duration, but also on the quality of deep sleep, as well as the timing of sleep onset.”
To rest easy, Stock and Sexton both recommend establishing a consistent schedule, aiming to wake up and fall asleep at the same time every day.
Surprisingly, your sleep routine starts from the moment you wake up. Both experts agree that morning sunlight exposure helps regulate circadian rhythm. Additionally, “diet, exercise, and caffeine intake can all affect your sleep schedule,” Stock says. She recommends about 30 minutes of moderate aerobic exercise daily, but warns to avoid vigorous workouts within two to three hours of bedtime, as they can be stimulating. Sexton also advises steering clear of screen time, exciting movies and TV shows, and caffeine intake in the evening hours.
Both advocate for relaxation techniques such as deep breathing, progressive muscle relaxation, meditation, or journaling to slow down racing thoughts before bed.
Supplements can also support snoozing. The experts recommend options such as melatonin, valerian root, Peak Rest™, and Magnesium under the guidance of a healthcare professional.
This article has been medically reviewed by:
Jennifer Rocca-Sexton, PA-C, M.S., M.PAS, Institute for Functional Medicine Certified Practitioner
Lara Stock, MSN, FNP-C