Reverse Aging: Expert Reveals 5 Daily Habits to Stay Younger for Longer
The quest for staying youthful goes beyond slowing down wrinkles or preventing ageing. True longevity begins deep inside the body, with your gut.
Emerging research in bioaging science reveals that the gut plays a crucial role in determining not just our health span, but our lifespan too. A study supported by the National Institute of Aging, published in Nature Metabolism, found that biological shifts in the gut microbiome as we age influence healthy ageing and even survival rates.
In simple words: A healthy gut = a healthier, longer life.
To help you understand how daily choices shape your longevity, Dr Arpit Bansal, Gut Health and Longevity Specialist, shares the five habits he personally follows to stay biologically younger and support whole-body wellness.
1. Hydration with Molecular Hydrogen
Hydration is the first step toward gut health, but Dr Bansal takes it a notch higher by using molecular hydrogen water.
“I never leave the house without my hydrogen water bottle,” he says.
Molecular hydrogen acts as a powerful antioxidant, reducing cellular inflammation and protecting the body from oxidative stress, which are the major contributors to ageing.
Benefits
- Reduces oxidative stress
- Supports healthy digestion
- Strengthens gut microbiota
- Slows down age-related cell damage
2. Sleep Rituals That Support the Gut
Quality sleep is non-negotiable for longevity.
Dr Bansal follows strict sleep hygiene, ensuring:
- 7–8 hours of restful sleep
- A fixed sleep-wake cycle
- No food at least 3 hours before bed
This gives the gut enough downtime to repair and reset.
Benefits
- Improves digestion and gut recovery
- Stabilises blood sugar
- Enhances sleep quality
- Supports hormonal balance
3. Incorporating Fermented Foods Daily
Indian cuisine is naturally rich in fermented foods like dahi, chutneys, kanji, pickles, and more.
Dr Bansal ensures he consumes at least one portion of fermented food daily because they are loaded with probiotics that enrich gut diversity, a key marker of longevity.
Benefits
- Increases gut microbial diversity
- Improves nutrient absorption
- Strengthens immune resilience
- Supports digestion
4. Purpose-Driven Supplements for Gut Health
Supplements aren’t about quantity — they’re about purpose.
Dr Bansal uses:
- Vitamin D3K2 to support immunity, bones, and growth of Akkermansia (a longevity-boosting gut bacterium)
-
Magnesium in three forms:
- Glycinate – for sleep
- Citrate – for digestion
- Threonate – for brain health
These support the gut-brain axis, reducing stress and improving mental clarity.
Benefits
- Supports gut microbiome growth
- Enhances cognitive function
- Helps in stress management
- Promotes emotional well-being
5. Movement and the ‘Blue Mind’ Reset
Daily movement is essential, but Dr Bansal adds a twist with water-based practices.
His routine includes:
- Running, gym workouts, or swimming
- Ice baths
- Water meditation
This activates the blue mind effect — a calming state triggered by water.
Benefits
- Reduces stress & inflammation
- Boosts mental clarity
- Improves heart health
- Enhances recovery
Final Thoughts
Ageing is inevitable, but how you age is in your hands. Your gut microbiome responds to every sip, bite, breath, thought and routine you follow.
By adopting these simple habits, you can support your gut, slow down biological ageing and live a healthier, longer, more vibrant life.
📌 Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health-related concerns.