Age Code
by David Cox

Published by HarperCollins

Every compelling narrative requires an inciting event that prompts the main character into action. For freelance health journalist David Cox, this pivotal moment came in the form of a health scare. He discusses this experience in his new book: Age Code: The New Science of Food and How it Can Save Us.

In his mid-30s and deeply engaged in the growing field of geriatrics, Cox opted to determine his biological age. After undergoing three tests that all yielded alarming results, he realized he was aging prematurely.

Cox’s biological age, indicating the extent of age-related damage accumulated over 34 years, was typical for a 36-year-old. While there’s no immediate cause for concern, he explains, “If no actions are taken, by your 50s, you will face a substantially increased risk of chronic diseases such as diabetes and cancer.” This marks the beginning of his captivating and often challenging journey to lower his biological age.

Let’s address the elephant in the room: the concept of biological age is based on a solid premise. Individuals age at varying rates, leading to significant mismatches between chronological age and accumulated biological damage. The biological clock offers a clear metric for this discrepancy. It’s also important to note that age-related damage can be halted or even reversed.

However, the concept has drawbacks, including variations in test outcomes. Nevertheless, since Cox took three different tests—all yielding similar results—and focuses on lowering his biological age rather than merely obtaining a snapshot, we can trust his findings.

Realizing that dietary changes are the simplest path to lowering biological age, Cox embarked on his journey with several kilograms gained and a subpar diet full of sugary drinks, chocolate biscuits, and sedentary fast food lunches, with minimal whole grains or legumes. His daily caloric intake reached 2700 calories—above the NHS’s recommended 2500 calories for an average adult male.

Engaging with leading geriatric experts, Cox acknowledged that his diet exposed him to numerous aging factors. A total of ten factors that accelerate aging were identified, beginning with the most recognizable: excess calorie intake. Other well-documented factors included insufficient fiber, micronutrients, and unhealthy fats.

Some factors, like dietary acid load and advanced glycation end products, are still largely unrecognized outside specialized nutritional and geriatric research. Cox’s grasp of scientific principles and his ability to present them in practical ways for self-improvement impressed me.

As Cox reduced his caloric intake, he also began to identify drivers of aging and sought to limit his exposure. This process included multiple lab visits to analyze various bodily measurements and fluids.

Notably, he aimed to increase his fiber intake to over 50 grams daily, surpassing the recommended 25 to 30 grams, a concept termed “fiber maxing,” although he refrains from using that terminology.

Having undertaken a similar challenge, I can attest that obtaining this amount of fiber is remarkably difficult, and maintaining such intake is even more challenging. However, Cox’s narrative centers on his journey, rendering the book both compelling and relatable.

Each chapter stands alone, but one critique of Age Code is its lack of cohesion. Sifting through the various, sometimes conflicting dietary health recommendations can be daunting; even with my background as a science writer, a bit more guidance would have been beneficial. Numerous ingredients are heralded for their remarkable health benefits—green tea, pomegranate juice, Iberico ham, blueberries, nuts, and more. Should I strive to incorporate all of these into my diet, or concentrate on a few that offer the most benefit? Cox doesn’t delve deeply into these considerations.

Furthermore, certain methods for mitigating dietary aging seem to conflict. For example, aiming to decrease dietary acid load encourages reduced animal product intake, while increasing omega-3 fatty acids suggests incorporating more fatty fish. Which should be prioritized?

Despite these challenges, Cox’s journey deserves admiration. New Scientist readers who appreciate our health and nutrition coverage will discover a wealth of intriguing insights and practical advice for adopting a healthier lifestyle and enhancing longevity.

In the book’s conclusion, Cox revisits the lab to reassess his biological age, offering a satisfying closure. His endeavors weren’t in vain, and he makes it clear that similar accomplishments are attainable by everyone.

3 Additional Books for Living Longer and Better

Invincible: Defy Your Genetic Destiny and Live Better and Longer
By Florence Comite

This insightful book on anti-aging delves into not just diet but also sleep and physical activity. While it leans towards self-help, it provides a wealth of practical advice.

This Book May Save Your Life: The Science of Living Better and Longer
By Graham Lawton

This title verges on self-promotion, but it’s precisely what it claims to be. I initially wished to name it This Book May Delay Your Death, though the publisher considered that a bit gloomy.

This Book May Save Your Life: Daily Health Hacks to Worry Less and Live Better
By Karan Rajan

No surprise, the titles of these books follow a distinct pattern. However, Rajan offers a humorous and insightful guide to understanding body functions and optimizing health.

Graham Lawton is a writer based in York, UK.