Can You Really Reverse Ageing? What the Science Actually Says
If you spend any time on wellness TikTok, you’d be forgiven for thinking you can “reverse ageing” in a few weeks with the right peptide, facial or supplement stack.
The truth is more interesting – and more empowering – than that.
We probably can’t turn a 55-year-old body into a 25-year-old one. But we can slow the pace of biological ageing, reduce disease risk and, in many cases, look and feel significantly younger than our years.
This piece walks through what’s actually evidence-backed: longevity basics, strength training, diet and nutrition, and popular treatments like PRP for skin, hair and joints.
Ageing vs “Reverse Ageing”: What Are We Really Talking About?
You have two clocks:
Chronological age – how many birthdays you’ve had.
Biological age – how “worn” your cells, tissues and systems are.
You can’t change the first. You can influence the second.
In the CALERIE trial, a controlled calorie-restriction study in healthy adults, modest long-term calorie reduction slowed the pace of biological ageing according to DNA-methylation–based ageing algorithms. That’s not time travel – but it suggests we can make our bodies age more slowly.
So the better question isn’t “Can I reverse ageing?” but “How can I age more slowly and stay functional, strong and sharp for longer?”
The foundations are boring-but-powerful. Prevention, muscle, food, sleep, stress, social connection. Combine all of that with PRP and you’ll be treating your body in the best possible way to optimise longevity.
Preventative Healthcare
At The Wellness, we focus on catching problems early – long before they turn into symptoms. Our comprehensive blood panels look beyond the basics to assess cardiovascular risk, metabolic health, inflammation and hormonal balance, giving you a detailed picture of how your body is really ageing.
It might sound mundane compared with the latest anti-ageing treatment, but identifying raised blood pressure, early insulin resistance or subtle nutrient deficiencies can add far more healthy years than any single cream or injectable.
Longevity-friendly healthcare habits:
Book regular check-ups and comprehensive blood panels with a trusted doctor, rather than waiting until something feels wrong.
Know your numbers: blood pressure, lipids, HbA1c (blood sugar), waist circumference and key markers of inflammation.
Stay up to date with vaccinations recommended for your age, lifestyle and travel plans.
Review your family history and personal risk profile with your doctor or our clinical team so screening and lifestyle advice can be tailored to you.
Think of this as the baseline for ageing well. Everything else – from supplements to skin treatments – is optimisation on top.
PRP for Face, Hair and Joints: Regenerative Help, Not a Time Machine
Platelet-rich plasma (PRP) – a regenerative treatment where your blood is spun to concentrate platelets and growth factors, then injected back into specific areas.
PRP for skin (face)
PRP for skin rejuvenation (sometimes called a “vampire facial”) aims to stimulate collagen and elastin. Reviews of PRP for skin show it can improve texture, fine lines and acne scarring, and is generally considered safe when done properly.
What it can do:
Subtle improvement in texture, tone and fine lines
Help with scarring and overall “glow”
What it can’t do:
Replace surgery or deep resurfacing for very lax, sun-damaged skin
“Freeze” your face in time – maintenance is usually needed
PRP for hair
PRP is increasingly used for androgenetic alopecia (pattern hair loss). Randomised trials show that, in many people, PRP can improve hair density and thickness compared with placebo or some standard treatments.
Reality check:
Works best in earlier-stage hair thinning.
Often used alongside minoxidil or other treatments.
Requires repeated sessions and isn’t effective for everyone.
PRP for joints (knees, hips, shoulders)
Here we’re in the world of orthobiologics – using biological products (like PRP) to help musculoskeletal problems.
For knee osteoarthritis, systematic reviews and randomised trials suggest PRP injections can provide better or longer-lasting pain and function improvement than steroid injections in many patients, although protocols vary and long-term data are still evolving.
Key points:
Best evidence is currently for mild to moderate knee osteoarthritis, not end-stage “bone on bone”.
It may reduce pain and improve function, helping you stay active – which is itself anti-ageing.
Quality and technique matter; this is a medical procedure and should be done by trained clinicians.
Bottom line on PRP:
It’s a promising regenerative tool for specific problems (skin quality, early hair loss, joint pain). It supports how you feel and function as you age.
Strength Training: The Closest Thing We Have to an Anti-Ageing Drug
If you only take one thing from this article, let it be this:
Muscle is a longevity organ.
A large meta-analysis of muscle-strengthening activities found they were associated with around a 10–17% lower risk of all-cause mortality, cardiovascular disease, total cancer and diabetes, with the biggest benefit at about 30–60 minutes a week.
That’s not bodybuilding; that’s a couple of short, focused sessions.
Why strength training is so powerful for ageing:
Preserves muscle mass and strength, protecting against frailty and falls.
Improves insulin sensitivity and blood sugar.
Supports bone density, joint stability and posture.
Maintains functional independence (you can carry your shopping, climb stairs, get off the floor).
How to start (or level up) strength training for longevity:
Aim for 2–3 sessions per week, 30–45 minutes.
Focus on big movements: squats or sit-to-stands, hip hinges (like deadlifts), pushes, pulls and loaded carries.
Use a weight that feels challenging in the last 2–3 reps, with good form.
Progress gradually: a bit more weight, reps or sets over time.
If you’re new, have heart issues or significant joint problems, get clearance from your GP and consider a few sessions with a qualified trainer or physio.
Cardio (walking, cycling, swimming) is still important, but for ageing specifically, resistance training is non-negotiable.
Diet & Nutrition: Eating to Live Longer, Not Just Smaller
It’s tempting to hunt for the “best anti-ageing superfood”, but what really matters is your overall pattern of eating.
Mediterranean-style eating and longevity
Large cohort studies show that higher adherence to a Mediterranean diet – rich in vegetables, fruits, whole grains, legumes, nuts, olive oil and fish – is associated with about a 20–25% lower risk of all-cause mortality, and reduced cardiovascular events.
Why this pattern helps you age better:
High in fibre and phytonutrients that reduce inflammation.
Rich in healthy fats (especially extra-virgin olive oil and nuts).
Naturally limits ultra-processed foods, sugar-sweetened drinks and trans fats.
What about calorie restriction and fasting?
Human trials of modest calorie restriction (about 12% below usual intake) in non-obese adults show improvements in cardiometabolic risk markers and a slower pace of biological ageing on certain epigenetic tests.
Important caveats:
These are research settings, with careful monitoring.
Chronic, aggressive restriction can backfire – loss of muscle, low mood, hormonal changes, disordered eating.
For most people, the goal is sustainable energy balance, not permanent dieting.
Practical nutrition habits for longevity
Build meals around plants: half your plate veg, plus beans, lentils or whole grains.
Include a protein source at each meal (fish, eggs, yoghurt, tofu, beans, lean meats) to protect muscle.
Embrace healthy fats: olive oil, nuts, seeds, avocado, oily fish.
Keep ultra-processed foods and sugary drinks as occasional, not daily, players.
Go easy on alcohol; there’s no good evidence that regular drinking improves ageing outcomes.
So… Can You Reverse Ageing?
If by “reverse” you mean erase your chronological age, no. That’s marketing.
If you mean:
Slow the pace at which your body and brain wear out
Reduce your risk of the big killers (heart disease, stroke, diabetes, certain cancers)
Maintain strength, mobility, libido, mood and independence into your 70s, 80s and beyond
Potentially nudge your biological age younger than your passport age
…then yes, you absolutely can move the needle.
None of this is as flashy as an “age-reversing” injection – but it’s what actually moves your healthspan and lifespan.
You can speak to one of our health experts by booking a free consultation here:
https://www.thewellnesslondon.com/