As we navigate the evolving landscape of health and wellness, optimizing healthspan—the period of life spent in good health—has become a central focus of scientific research. At last year's FitExpo conference, six industry experts on an exclusive Tru Niagen speaker panel shared their evidence-based insights and practical strategies for enhancing longevity through cellular health.
Here are their top research-backed approaches for optimizing your healthspan.
1. Optimize Your Diet with Protein-Forward Nutrition
Nutrition is the cornerstone of health and longevity. Having a well-rounded diet to build muscle mass is the holy grail of longevity for every body. Studies show that maintaining adequate muscle mass through proper protein intake is associated with reduced all-cause mortality.
Fueling your body properly begins with a high-protein breakfast, which can influence healthy dietary choices throughout the day. Sidney Scott (@bombshellwithabarbell_), a 46-year-old strength athlete, advocates starting your day with high-quality protein sources like egg whites, smoked salmon, or sardines—foods rich in omega-3 fatty acids that have been clinically shown to support cardiovascular health, cognitive function, and help reduce systemic inflammation.
Travel and a hectic schedule also shouldn’t derail your nutrition. Armed with the right strategies, maintaining a healthy diet while on the go becomes a manageable task. Chef Mareya (@chefmareya), the “Fit Foodie” and 55-year-old athlete, offers sage advice by emphasizing the importance of meal prep, and selecting nutrient-dense, portable protein sources and snacks to ensure nutrition is accessible anytime, anywhere.
“Think about the snacks that you can take that are protein forward," she says, suggesting options like jerky and nuts. These are perfect for packing in meal prep containers or coolers, ensuring access to balanced nutrition even on travel days. Choices like these help maintain stable blood sugar levels and support muscle preservation, crucial factors in healthy aging.
Eating out can be made healthier by prioritizing restaurants with wholesome options, or simply bringing your own cooked meals. The focus should always remain on high-quality proteins and vegetables, allowing you to stay true to your fitness goals regardless of location.
2. Embrace Progressive Strength Training
Strength training isn’t just for bodybuilders—it’s essential for everyone, particularly as we age. Scientific evidence consistently demonstrates that resistance training is essential for healthy aging, with research showing its benefits for bone mineral density, metabolic health, and cognitive function. This becomes increasingly important as we age, given that humans naturally lose 3-8% of muscle mass per decade after age 30.
Ramona Braganza (@ramonabraganza), a veteran in the fitness industry who has trained Hollywood stars like Jessica Alba and Halle Berry, shared the importance of making strength training a lifelong habit.
“It’s not about lifting the heaviest weights, but about consistency and maintaining bone density.” Research supports her approach, showing that regular resistance training can significantly reduce the risk of osteoporosis and age-related muscle loss (sarcopenia).
This discipline not only maintains muscle mass but also fosters mental resilience and can help boost confidence. Strength training routines can be as structured as Ramona's evidence-based three-to-one training method: three parts cardio to two parts circuit and one core engagement, or can involve mixing cardio and weightlifting as your capabilities allow.
Her lasting piece of advice is: “You’re going to have to be connected to fitness for the rest of your life, so enjoy it while you do it and find new ways to have some fun!”
3. Maintain Daily Physical Activity for Cognitive and Physical Health
Danny Saltos (@bydannysaltos), a trainer with over two decades of experience, incorporating regular physical activity is as much about mental wellness as it is about physical health—it’s bidirectional. He shares, "I have to do something active every day. It’s not for my physical health, it’s for my mental health."
This observation aligns with neuroscientific research showing that regular physical activity increases BDNF (Brain-Derived Neurotrophic Factor) levels, supporting cognitive function and neuroplasticity. Studies demonstrate that even moderate daily movement can significantly impact healthspan, with research showing that regular physical activity can add up to five years to life expectancy.
There are dual benefits of exercise—whether daily regimens or casual movement—ranging from endorphin release to improved cognitive function. Daily activities can include structured workouts or simple physical movements such as walking, cycling, or dancing, each contributing to a positive mental state and improving the quality of life.
4. Prioritize Sleep Quality for Cellular Repair
While active lifestyles and nutrition dominate much of the health conversation, sleep remains a critical pillar of well-being. Sleep science has revealed that quality rest is fundamental for cellular repair, metabolic health, and cognitive function. During deep sleep, the body activates crucial repair mechanisms and enhances immune function through various molecular pathways.
Despite challenges with sleep apnea, 67-year-old bodybuilding influencer Granny Guns (@granny__guns) emphasizes the importance of strategic rest periods as part of her routine, acknowledging the need for naps to mitigate disrupted nighttime rest.
Adequate sleep not only aids in recovery but supports immune function and mental clarity. For those struggling with sleep quality, recent research has suggested that nasal breathing optimization, via methods like mouth taping, and proper breathing patterns during sleep can enhance oxygen utilization (oxygenation) and promote more restorative sleep—thereby enhancing overall restfulness and recovery.
5. Support Cellular Health: Increase NAD+ Levels with Tru Niagen®
Recovery is a critical component of the fitness equation, especially as we pursue active lifestyles into our senior years. By boosting NAD+ levels, Tru Niagen helps support cellular repair and energy production, helping to mitigate the impacts of aging.
Jennifer Cohen (@therealjencohen), a celebrity trainer, notes,, “Tru Niagen has been a game changer as I’ve aged because it’s helped me with my recovery time, [cellular] energy, and overall cellular health.” For anyone endeavoring to pro-age with vitality, incorporating supplements like Tru Niagen can provide a considerable advantage by enhancing the body’s natural repair processes.
Scientific research has established that NAD+ (Nicotinamide Adenine Dinucleotide) levels decline significantly with age, potentially contributing to various aspects of biological aging. Tru Niagen's active ingredient, Niagen®, a patented form of nicotinamide riboside (NR), has been clinically shown to effectively boost NAD+ levels by up to 150% (with the 1,000mg serving), supporting fundamental cellular processes including DNA repair, cellular energy production, and more.
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By incorporating these evidence-based expert strategies, you can take a comprehensive approach to supporting your healthspan and overall wellness, helping you age gracefully with the cellular energy and vitality to enjoy life to its fullest.
From optimizing cellular health through proper nutrition and exercise to supporting fundamental biological processes with clinically proven supplements like Tru Niagen, these approaches work synergistically to promote healthy aging at the cellular level.