How to live longer: Doctor warns 3 habits secretly 'accelerate ageing' - including a training mistake most people miss

Solen Le Net
Fri, 01 May 2026 15:23:25 +0000

The widespread assumption that ageing becomes a concern only in one's fifties represents a fundamental misunderstanding of human biology, according to molecular biologist Dr Marion Gruffaz.

Dr Gruffaz, who holds a doctorate from University Lyon I/Paris V and completed postdoctoral research in cancer biology at the University of Southern California, argues cellular deterioration starts far earlier than most people realise.

"At the molecular level, the processes that drive accelerated ageing, including NAD+ decline, the buildup of senescent cells, and the gradual breakdown of protein quality control, all begin in the late 30s," she told GB News.

"Waiting for symptoms is the single biggest error."

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Beyond the timing misconception, Dr Gruffaz identified persistent mild sleep deprivation as an everyday habit that most individuals drastically undervalue.

She is not referring to clinical insomnia but rather the practice of shortening one's rest by an hour or so each night.

"During deep sleep, the brain's glymphatic system clears the metabolic waste that accumulates in neurons throughout the day," she noted.

"Disrupting that process repeatedly accelerates neuroinflammation and has measurable effects on biological age markers."

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The molecular biologist contends that society has fundamentally mischaracterised insufficient sleep.

When asked to rank interventions by their biological significance, Dr Gruffaz places sleep protection at the apex, followed by preserving muscle through weight-bearing exercise.

"Most people frame sleep loss as a productivity issue. It is actually a cellular ageing issue," she said.

"Maintain muscle mass through resistance training starting no later than your early 40s."

The third priority concerns a molecule called NAD+, which she describes as essential for both energy production and genetic repair within cells.

"NAD+ is the central currency of cellular energy and DNA repair," Dr Gruffaz noted.

Addressing its decline proactively, she argues, represents one of the most effective strategies available to those seeking to slow their biological clock.

The molecular biologist is emphatic that her recommendations should not be dismissed as mere lifestyle adjustments.

"These are not lifestyle tweaks. They are direct interventions on the mechanisms that determine how fast your cells age," she states.

The urgency of early action becomes apparent when one considers the scale of NAD+ depletion over time.

"It drops by roughly 50 per cent between your 30s and your 50s," Dr Gruffaz observes.

For those who have spent decades believing that ageing is a distant concern, her message is clear: the biological processes that determine how we age are already well underway.