In a bold personal experiment, Professor John Tregoning, a distinguished vaccine immunology expert at Imperial College London, embarked on a journey to explore 15 trendy longevity hacks to determine which would genuinely enhance his health as he approached his 47th birthday.

Realizing that age was catching up with him—marked by increasing difficulty in reading his phone and noticing more silver strands in his hair—Tregoning decided to take action against the creeping effects of middle age. With 25 years of clinical research experience, he dove into the latest longevity trends, meticulously selecting interventions backed by substantial clinical trials aimed at reducing the risk of chronic diseases.

His quest led him to an impressive lineup of 15 different approaches, which included: 1. Gene sequencing 2. Whole-body blood analysis 3. ECG (Electrocardiogram) 4. Increased physical activity 5. Cold water swimming 6. Eating beetroot 7. Reducing salt intake 8. Committing to Dry January 9. Limiting red meat consumption and emphasizing vegetables 10. Engaging with brain training apps 11. Prioritizing sleep 12. Practicing calorie restriction 13. Boosting fiber intake 14. Sequencing the microbiome 15. Hydrating more by drinking plenty of water

Tregoning meticulously documented his findings in his enlightening book, Live Forever? A Curious Scientist's Guide to Wellness, Ageing and Death. He candidly noted that while his results were anecdotal, he recognized any behavior he maintained post-experiment as a personal victory.

So, what hacks stuck with him? Here are the three habits that made the cut:

1. Increased Physical Activity

With heart disease holding the grim title of the leading cause of death in the US, Tregoning made a commitment to exercise regularly. His approach blended seamlessly into his daily routine as he began running part of his commute and enjoying family runs with his daughter. The benefits didn’t stop at weight management; enhancing cardiovascular health, lowering stress hormone levels, and lowering the risk of numerous diseases were just a few outcomes of his new commitment.

2. Reduced Alcohol Consumption

Recognizing the myriad health risks associated with alcohol—ranging from potential cancer implications to significant heart and liver issues—Tregoning took a more mindful approach to drinking. Although Dry January proved challenging, he continued tracking his "no drink days" using a motivational app, ensuring a healthier relationship with alcohol.

3. Incorporating More Vegetarian Meals

Shifting towards a more plant-based diet became another staple of Tregoning’s new lifestyle. He embraced eating more fiber-rich vegetarian meals, which studies show can mitigate the risks associated with a high-red meat diet, such as colon cancer. Plant-based dishes like three-bean chili and vegetable curry became favorites, allowing him to enjoy health benefits without giving up meat entirely.

In reflecting on his journey, Tregoning's experiment offers insight into sustainable habits that promote longevity, bolstering the idea that small, consistent changes can lead to significant health improvements. While embarking on such a transformative adventure is undoubtedly challenging, like Tregoning, many are learning that aging doesn't have to equate to decline—it's often about making the right choices that last.