The Surprising Organ That Could Extend Your Health Span, According to Longevity Scientist Eric Verdin
How One Overlooked Organ May Help You Live Healthier for Longer: Insights from Longevity Scientist Eric Verdin
Imagine adding healthy, energetic years to your life—not by hacking your brain, but by caring for a very different organ. Bay Area longevity researcher Dr. Eric Verdin, president and CEO of the Buck Institute for Research on Aging, has spent years studying how we age. His message is refreshingly clear: “Living longer isn’t the goal. Staying healthy longer is.”
Drawing on cutting-edge aging research, Verdin and colleagues have zeroed in on one powerful driver of “health span” (the number of years we live in good health). It’s not the brain—and for many people, that’s a surprising twist. In this article, we’ll explore what that organ is, how it shapes your future health, and realistic, science-backed steps you can start taking today.
“Our goal is not to make people live to 120. Our goal is to make 80 feel like 60.” — Eric Verdin, M.D., Buck Institute for Research on Aging
Health Span vs. Life Span: Why Just Living Longer Isn’t Enough
Over the past century, life expectancy has increased dramatically thanks to vaccines, antibiotics, and better medical care. Yet many people now spend the last 10–20 years of life managing multiple chronic conditions—diabetes, heart disease, frailty, cognitive decline.
Verdin and other aging researchers distinguish between:
- Life span – how long you live.
- Health span – how long you live without significant disability or chronic disease.
Many of us say we want to “live to 100,” but what we really mean is, “I want to be active, independent, and mentally sharp as long as possible.” That’s the promise of health-span science: not miracle cures, but slowing the onset of age-related disease.
The Unexpected Organ That Shapes Your Future Health: The Liver–Metabolic Axis
While the brain gets most of the attention in conversations about aging, Verdin’s work—and a growing body of research—highlights a different star player: the liver and your broader metabolic system.
Why the liver? Because it sits at the center of how your body:
- Processes and stores energy
- Handles sugar and fat in your blood
- Detoxifies chemicals and medications
- Signals to other organs, including your brain and muscles
When liver and metabolic health decline, risks for type 2 diabetes, fatty liver disease, heart disease, and even some neurodegenerative conditions go up. Verdin and his colleagues have shown that certain interventions—like improving metabolic flexibility and activating cellular “cleanup” pathways such as autophagy—can delay the onset of age-related diseases in animal models and are being actively studied in humans.
“Metabolic health is one of the most powerful levers we have to influence the pace of aging-related disease.” — Paraphrased from current longevity research
How Liver and Metabolic Health Drive Aging: The Science in Simple Terms
Aging isn’t caused by a single “switch.” It’s a collection of processes—sometimes called the “hallmarks of aging.” Many of these processes are directly affected by liver and metabolic health:
- Chronic low-grade inflammation (“inflammaging”)
When the liver accumulates fat or is exposed to constant high sugar and processed foods, it can release inflammatory signals that affect the whole body. - Mitochondrial function
The liver is packed with mitochondria, the “power plants” of cells. Better metabolic health supports more efficient energy production and less oxidative stress. - Autophagy and cellular cleanup
Certain metabolic states—such as mild, time-limited energy stress from fasting or exercise—appear to boost cellular recycling pathways that remove damaged proteins and organelles. - Insulin sensitivity
When the liver becomes resistant to insulin, blood sugar rises and fat distribution shifts toward the abdomen, increasing the risk of many age-related diseases.
Verdin’s own research has often focused on nutrient sensing pathways—how cells detect fuel availability and adjust their behavior. Pathways like mTOR, AMPK, and sirtuins help determine whether your cells are in “grow and store” mode or “repair and recycle” mode. The liver is a major hub where these signals converge.
Practical Ways to Support Liver and Metabolic Health for a Longer Health Span
While clinical trials on “anti-aging” interventions are still evolving, several habits consistently show benefits for liver and metabolic health. None of these will make you “ageless,” but together they can meaningfully shift your risk curve.
1. Eat to Calm, Not Agitate, Your Metabolism
- Prioritize whole, minimally processed foods. Vegetables, legumes, nuts, seeds, whole grains, olive oil, and fish are repeatedly linked with better liver and metabolic markers.
- Limit added sugars and refined starches. Sugary drinks, candies, pastries, and white bread can promote fatty liver and insulin resistance.
- Choose healthy fats. Replace trans fats and excessive saturated fats with unsaturated fats from olive oil, avocados, and nuts.
- Watch alcohol intake. Even “social” drinking can stress the liver over time. Many guidelines suggest no more than one standard drink per day for women and two for men, but less is generally better for liver health.
2. Use Time, Not Just Calories: Smart Eating Windows
Verdin and others have explored how time-restricted eating—limiting food to a consistent daily window (for example, 10–12 hours)—might improve metabolic health without extreme dieting. Early evidence suggests:
- Better overnight blood sugar control
- Improved liver fat markers in some individuals
- More robust circadian rhythms, which support cellular repair
This approach is not safe or appropriate for everyone (for example, people with certain medical conditions, on specific medications, or with a history of eating disorders), so discuss it with a healthcare professional before making major changes.
3. Move in Ways Your Liver Loves
- Regular aerobic movement (like brisk walking, cycling, or swimming) helps reduce liver fat and improve insulin sensitivity.
- Resistance training builds muscle, which acts as a “glucose sponge,” easing the burden on your liver and pancreas.
- Break up sitting time. Even 2–3 minutes of light movement every 30–60 minutes can improve post-meal blood sugar.
4. Sleep and Stress: Quieting the Metabolic Noise
Poor sleep and chronic stress push hormones (like cortisol) in directions that can worsen blood sugar control and abdominal fat.
- Aim for 7–9 hours of consistent, good-quality sleep per night.
- Use simple stress practices: 5–10 minutes of breathing exercises, a short walk outside, or a short guided meditation.
Real-Life Obstacles—and How People Work Around Them
Knowing what to do is one thing; building new habits in a busy life is another. Based on real-world experiences from patients, clinicians, and health coaches, here are some common challenges and practical ways through them.
Obstacle 1: “My schedule is too hectic to eat well.”
Between work, commuting, and family responsibilities, it’s easy to default to convenience foods that aren’t kind to your liver.
- Plan just one anchor meal. Many people start by upgrading lunch or breakfast with a simple, repeatable option (for example, a grain bowl with beans and veggies, or oatmeal with nuts and fruit).
- Use “default” groceries. Keep a short list of liver-friendly staples—frozen vegetables, canned beans, olive oil, whole grains—that become your auto-pilot choices.
Obstacle 2: “Exercise feels overwhelming.”
Many people imagine they need hour-long gym sessions to benefit. For liver and metabolic health, small steps matter.
- Start with 10 minutes of brisk walking once or twice a day.
- Add simple bodyweight resistance two days per week (e.g., sit-to-stands from a chair, wall push-ups).
Case Snapshot: A 52-Year-Old Reverses Early Fatty Liver Markers
A fictional but realistic example: “Sam,” a 52-year-old with mildly elevated liver enzymes and borderline blood sugar, worked with his clinician on three changes:
- Swapped sugary drinks for sparkling water and unsweetened tea.
- Walked 15 minutes after dinner five nights a week.
- Kept his daily eating window to about 11 hours (8 a.m. to 7 p.m.) with his doctor’s approval.
Over 6–9 months, Sam lost a modest amount of weight, his liver enzymes normalized, and he reported more stable energy. This kind of story is common in clinics, though results vary, and not everyone will see the same changes.
What Longevity Scientists Like Eric Verdin Want You to Focus On
When you look past the hype, a few recurring themes emerge from serious aging research—including Verdin’s work at the Buck Institute:
- Delay disease, don’t chase immortality. The realistic goal is fewer years of disability, not endless youth.
- Protect your metabolism early. Waiting until a diagnosis of diabetes or fatty liver means starting from behind.
- Think systems, not parts. Caring for your liver and metabolic system helps your heart, brain, and muscles too.
- Combine lifestyle with medical care. Screening (blood tests, liver enzymes, imaging when indicated) plus daily habits gives you the best odds for a longer health span.
“The most powerful ‘longevity drugs’ we have right now are still movement, nourishing food, and good sleep—backed up by smart, evidence-based medicine.”
A Gentle, Actionable Plan to Start Extending Your Health Span
You don’t need to overhaul your life overnight to start supporting the organ system that could quietly extend your health span. Here’s a simple, beginner-friendly roadmap inspired by current research and clinical practice.
- Get a baseline.
Ask your clinician about checking liver enzymes, fasting glucose, HbA1c, lipid panel, and waist circumference. Understanding your starting point helps you track progress. - Pick one food upgrade.
For the next 2–4 weeks, focus on a single change (for example, no sugary drinks on weekdays, or adding vegetables to one meal per day). - Add 10–15 minutes of daily movement.
Choose something easy and realistic: walking, gentle cycling, or light home exercises. - Protect your sleep window.
Aim for a consistent bedtime and wake time most days of the week. - Review and adjust every 4–8 weeks.
Check in with your clinician, review any lab changes, and decide on the next small step.
If you’re curious about the evolving science of aging, you can explore resources from the Buck Institute and the National Institute on Aging, then bring your questions to a trusted healthcare professional. Your liver and metabolic system may not be as glamorous as the brain, but nurturing them today is one of the most grounded, evidence-informed ways to invest in a longer, healthier life.
Call to action: Choose one small liver-friendly change today—whether it’s a 10-minute walk, a glass of water instead of soda, or going to bed 20 minutes earlier—and commit to trying it for the next week. Your future self is already thanking you.
