In an era where wellness and longevity are increasingly prioritized, new research sheds light on the factors that can influence our biological age. A recent study led by researchers at the University of California – San Francisco (UCSF) revealed that a healthy diet low in added sugars is associated with a younger biological age, as measured by DNA methylation—a promising biomarker of aging. This article explores the key findings from this research, its implications for health coaches and exercise professionals, and practical ways to incorporate these insights into your work with clients.

The Study: Diet, Sugar and Biological Age

The study, which was published in the Journal of Gerontology, examined the relationship between dietary patterns and biological aging among 171 Black women and 171 White women with an average age of 39 years. The research team focused on the role of added sugars, which are known to contribute to various health issues, including obesity, diabetes and cardiovascular disease. The study used DNA methylation clocks, which estimate biological age (see sidebar) based on patterns of DNA methylation—a process that alters the function of genes without changing the DNA sequence. These clocks measure the changes in DNA methylation, which occur as we age and are influenced by environmental factors, including diet.

The study’s findings were compelling: Individuals who consumed a diet lower in added sugars exhibited younger biological ages compared to those with higher sugar intake. Adherence to diets rich in anti-inflammatory and antioxidant nutrients also was associated with a younger biological age.

This research aligns with a growing body of evidence linking poor dietary habits to accelerated aging, emphasizing the importance of dietary choices in managing the aging process. Dr. Dorothy Chiu, the study’s first author and a postdoctoral scholar at the UCSF Osher Center for Integrative Health, emphasized the significance of these findings. “The diets we examined align with existing recommendations for preventing disease and promoting health, and they highlight the potency of antioxidant and anti-inflammatory nutrients in particular,” says Dr. Chiu. “From a lifestyle medicine standpoint, it is empowering to see how heeding these recommendations may promote a younger cellular age relative to chronological age.”

The study also found that even in the context of an otherwise healthy diet, each gram of added sugar consumed was associated with an increase in epigenetic age. According to Dr. Elissa Epel, a co-senior author and UCSF professor, “We knew that high levels of added sugars are linked to worsened metabolic health and early disease, possibly more than any other dietary factor. Now we know that accelerated epigenetic aging is underlying this relationship, and this is likely one of many ways that excessive sugar intake limits healthy longevity.”

"The findings from this study suggest that by reducing sugar intake and following a nutrient-rich diet, individuals can potentially lower their biological age, leading to better health outcomes and possibly a longer lifespan."

Practical Applications for Health and Exercise Professionals

As a health and exercise professional, you are in a prime position to help clients make informed choices that can positively impact their biological age. Here are some practical strategies to incorporate these findings into your practice:

1. Educate Clients About the Impact of Sugar on Aging

Many clients may not be aware of the connection between added sugars and accelerated aging. Use this opportunity to educate them about how high sugar intake can contribute to chronic diseases and premature aging. Emphasize that reducing added sugars is not just about weight management but also about supporting long-term health and vitality.

2. Encourage a Whole Foods–based Diet

One of the most effective ways to reduce added sugars is to focus on a diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats. Encourage clients to choose whole fruits over fruit juices, opt for whole grains instead of refined grains, and avoid processed foods that often contain hidden sugars.

3. Promote Healthier Alternatives

Help clients identify and incorporate healthier alternatives to sugary foods and beverages. For example, suggest using natural sweeteners like stevia or monk fruit instead of sugar in recipes. Encourage the consumption of water, herbal teas or infused waters instead of sugary drinks. Simple swaps can significantly reduce overall sugar intake and promote better health.

4. Incorporate Nutritional Education Into Your Fitness Programs

Integrating nutritional guidance into your fitness programs can enhance the overall effectiveness of your interventions. For instance, when designing a workout plan, consider adding a brief discussion about the importance of nutrition, particularly the role of reducing sugar, in supporting your client’s fitness goals and overall well-being. Check out the sidebar, “How Much Added Sugar is Too Much?”

5. Collaborate with Nutrition Professionals

As a health coach or exercise professional, you can provide general dietary advice, but it’s essential that you stay within your scope of practice. If a client needs specific dietary guidance, such as meal planning or managing a health condition like diabetes, collaborate with registered dietitian nutritionists. This ensures that clients receive comprehensive care and support tailored to their needs.

6. Monitor and Celebrate Progress

Encourage your clients to track their dietary changes and any improvements in their health metrics, such as energy levels, weight or lab results. Celebrate their successes, no matter how small, and remind them that these changes contribute to a healthier, potentially younger biological age. This positive reinforcement can motivate clients to maintain their new habits.

7. Address Psychological Barriers

Behavior change can be challenging, especially when it involves reducing sugar intake, which many clients might be emotionally or habitually attached to. As you work with clients, address potential psychological barriers by using motivational interviewing techniques. Help them identify their intrinsic motivations for change, whether it’s improving health, enhancing quality of life or aging gracefully.

8. Design Sustainable Lifestyle Changes

When advising clients, emphasize the importance of sustainable changes over quick fixes. Drastic reductions in sugar can be difficult to maintain, leading to potential relapse. Instead, guide clients to make gradual adjustments that they can sustain over the long term, such as reducing sugar in their coffee or choosing unsweetened yogurt.

Empowering Clients to Age Healthfully

This research provides powerful evidence that dietary choices, particularly sugar intake, play a crucial role in biological aging. As a health and exercise professional, you have the opportunity to guide your clients toward healthier habits that can not only improve their overall well-being but also potentially slow the aging process at the cellular level.

By incorporating the strategies outlined above, you can help your clients make informed decisions that promote longevity and vitality. Empower them to see the long-term benefits of these changes and support them on their journey to better health and a younger biological age.

Expand Your Knowledge

Looking for more information on nutrition that you can share with your clients? Here are some great resources that also offer opportunities to earn the continuing education credits (CECs) you need to renew your certification.

Nutrition and Physical Activity: When Science Meets Application

Nutrition and physical activity are two major components of health and wellness but are often treated as separate factors. Learn from a panel of industry experts, practitioners and scientists about the symbiotic relationship between these pillars as they discuss evidence-based guideline development for nutrition and physical activity. This webinar will ensure you understand how guidelines for the general population are formed so you can then take the next step of providing individualized, practical and evidence-based programming for your clients. 

Better Together: Combining Fitness and Nutrition for Powerful Results

This video training explores the individual and combined effects of physical activity and nutrition interventions provided by fitness professionals. You’ll gain knowledge of how to leverage multidisciplinary approaches that establish positive behavior changes in adults and learn how evidence from exercise and nutrition practitioner guidelines align with the ACE IFT^® Model, along the health, fitness and performance spectrums.