The 3 Daily Habits Combo That Reduce Aging
New 2025 study confirms it: you can slow biological aging with just 3 simple daily actions.
A 2025 study published in Nature Aging investigated the individual and combined effects of omega-3 fatty acids, vitamin D3, and resistance training on biological aging.
Participants were monitored over three years using established DNA methylation clocks (GrimAge2, PhenoAge, DunedinPACE).
Intervention:
1g/day omega‑3 (EPA + DHA)
2,000 IU/day vitamin D3
30 minutes of resistance training, 3 times per week
Outcome:
Participants using all three interventions slowed their biological aging by an average of 2.9 to 3.8 months over three years. The effect was additive, with omega‑3 showing the most substantial individual impact.
Mechanisms Behind the Results
🧠 Omega‑3 (EPA + DHA)
Anti-inflammatory effects via downregulation of pro-inflammatory cytokines
Supports membrane fluidity and mitochondrial function
Associated with slower epigenetic aging in multiple cohorts
Application:
Take 1g/day with a meal. Use triglyceride-form fish oil or algae-based omega-3 (minimum 500mg EPA, 500mg DHA).
☀️ Vitamin D3
Regulates immune function and gene expression
Linked to reduced all-cause mortality in population studies
Supports calcium metabolism and mitochondrial efficiency
Application:
2,000 IU/day, preferably taken with dietary fat. Monitor 25(OH)D levels to adjust dose as needed.
🏋️ Resistance Training
Promotes muscle mass and insulin sensitivity
Reduces systemic inflammation
Activates AMPK and other longevity-related pathways
Application:
Minimum effective dose: 3× per week, full-body resistance sessions (bodyweight, bands, free weights). Focus on compound movements.
Summary of Findings
Additive effect: All three combined showed greatest impact
Omega‑3 alone contributed the most individually
No significant variation by age, sex, BMI, or baseline health
Intervention is low-cost and feasible for broad application
Source
Read the full study on Nature Aging
This protocol offers a simple, evidence-based foundation for slowing biological aging with minimal intervention. Each component is well-studied, mechanistically supported, and independently useful, but combined, they create a stronger signal of age deceleration.
