Dr. 50 Something
Host: Dr. Nicole Norris, MD
Episode: S2 E4 – How to Start Changing Your Biological Age: Telomere Medicine 2.0
Date: January 23, 2026

Episode Overview

In this episode, Dr. Nicole Norris continues her deep dive into telomere medicine and aging, expanding on the basics covered in “Telomere Medicine 1.0.” Her focus is on actionable ways you can begin to change—and potentially reverse—your biological age at a cellular level. Dr. Norris explores cutting-edge supplements like TA-65, hormones, medications, and lifestyle tweaks that impact telomere length, the DNA segments famously linked to healthy aging, energy, immune function, and disease prevention. Integrating her experience in preventative, family, aesthetic, and functional medicine, she brings practical, evidence-based insights for anyone aiming to look, feel, and function “fifty-something or less” for years to come.

Key Discussion Points & Insights

Recap: Telomeres and Biological Age (01:04–02:15)

• Telomeres are DNA “caps” that protect chromosomes and reflect cellular health.
• Their length is a key biomarker of biological age, which differs from chronological age and is greatly influenced by lifestyle.
• Major foundations: Diet, movement, sleep, hormone optimization, and stress response.
  • Dr. Norris underscores the underappreciated role of stress reduction, meditation, and gratitude journaling.
  • Apps like HeartMath are recommended for daily meditation and journaling.

"Some longevity medicine physicians also believe meditation and journaling about the things we are grateful for every day are key to keeping our telomeres from shortening quicker than they should." (01:35, Dr. Norris)

Telomerase Activators & TA-65: The Evidence (02:16–07:20)

What is TA-65?

• Supplement isolated from astragalus root.
• Acts as a telomerase activator, potentially lengthening telomeres by up to 530 base pairs with 6–12 months of daily use.

"TA65 is what is termed a telomerase activator...can lengthen the telomere by as many as 530 base pairs if taken daily for 6 to 12 months. In comparison, the average person over age 30 loses at least 50 base pairs of their telomere per year." (02:49, Dr. Norris)

How Does It Work?

• Switches on telomerase enzyme and master methylator genes, benefiting T cell immune function.
• Dual action:
  • Decreases senescent (“old/dying”) T cells by 20%
  • Increases active T cells by at least 10% compared to placebo.

Landmark Studies

• 2011 Harvard/Nature Study: Switching telomerase on in aged mice reversed aging signs (increased brain size, improved cognition, restored hair color, better reproductive and organ health) (04:05–04:47).
• Further Mouse Studies: TA-65 improved maze performance in aging mice and extended health span without raising cancer risk.
• Human Trials (2016 onward):
  • 250 units of TA-65 for a year = Median telomere length increased by 533 base pairs (05:04)
  • Larger trials (500 patients) at various doses showed reduced senescent T cells, no toxicity/adverse events.
• Other Human Health Impacts: Improved HDL/LDL cholesterol, reduced heart attack complications, better brain health and cognition, supports mitochondrial health.

"TA65 does cross from the blood into the brain, so the brain is a key beneficiary. That is pretty impressive evidence for a 700-year-old plant extract initially used in Chinese medicine." (06:30, Dr. Norris)

Safety

• Over 7,000 patients in double-blind, placebo-controlled human studies, no major adverse events.
• Considered GRAS (“Generally Recognized as Safe”) by the FDA, but still a supplement (not prescription).
• Always consult your healthcare provider before starting TA-65.

Other Medications and Nutrients Affecting Telomerase (07:20–09:45)

Positive Influences

• Hormones: Testosterone and estradiol boost telomerase; cortisol (from stress) reduces it.
• Vitamin D: Subjects with optimized vitamin D (100 ng/mL) gained an average of three years of telomere “health” over four years (08:30).
• Growth Hormone & Analogs:
  • Peptides like Sermorelin and Ipamorelin can mimic/increase growth hormone, supporting telomerase activation and thus telomere maintenance.
  • Require labs and oncology screening prior.

"As we age, our natural growth hormone decreases. In my practice we use growth hormone analogs, which are peptides like Sermorelin and ipamorelin..." (08:55, Dr. Norris)

• Medications:
  • Low-dose rosuvastatin (Crestor)
  • GLP-1s (semaglutide, tirzepatide; drugs for diabetes/obesity)
  • ACE inhibitors (like lisinopril, a common blood pressure med)
• Micronutrients: Vitamin C and zinc are crucial.
• Polyphenols: (from the diet) have positive effects.

Negative Influences

• NSAIDs: Regular use of non-steroidal anti-inflammatory drugs (aspirin, ibuprofen, naproxen, meloxicam, etc.) shorten telomeres.
  • For headaches, Tylenol is preferred.

"Probably the most surprising are NSAIDs...not kind to your telomeres." (09:40, Dr. Norris)

The Relationship Between Telomerase and Mitochondria (09:45–13:30)

Dr. Norris’ Visual Analogy

• The cell as a big circle (nucleus with DNA/ telomerase inside; mitochondria as rice-shaped grains outside).
• Telomerase Reverse Transcriptase (TERT): Protein that-lengthens telomeres. Wants to stay in the nucleus, but if mitochondria are stressed (by oxidative stress), TERT leaves the nucleus to help out—resulting in shorter telomeres.

"TERT will actually jump out of the cell nucleus and go to help the mitochondria when they are being attacked by oxidative stress. So if you think about this, if TERT isn't in the nucleus...then TERT can't do its job." (11:22, Dr. Norris)

Implication:

• Reduce oxidative stress (through healthy habits and antioxidants) to keep TERT doing its job—building telomeres.
• Reiteration of her core mnemonic:
  • H.E.N.S.S.: Hormone balance, Exercise, Nutrition, Sleep, Stress management.

"If you can protect your mitochondria from oxidative stress with good lifestyle choices—hens, hormone optimization, exercise, nutrition, sleep and stress management—your TERT will stay in the nucleus and your telomeres will maintain their length or even get longer." (12:20, Dr. Norris)

Future Topics Teased

• Potential for compounds like glutathione, NAD, and hyperbaric oxygen therapy to support mitochondria and telomeres.

Memorable Quotes

On telomere health being modifiable:

"Understanding your aging process at a cellular level is the key to understanding how you age and therefore how aging is a modifiable process and not a destiny." (13:38, Dr. Norris)

Motivational close:

"My wish for my listeners is to always be mistaken for being fifty-something or less, in mind, action and appearance!" (00:56, Dr. Norris)

Timestamps for Key Segments

• 01:04–02:15: Telomere basics, recap, meditation/gratitude practices
• 02:16–04:47: Introduction to TA-65—what it is, what it does
• 04:48–06:30: Landmark scientific studies in mice and humans
• 07:21–09:45: Medications, hormones, nutrients (good and bad) that influence telomerase/telomeres
• 09:46–13:30: Mitochondrial health and telomerase, visual analogy
• 13:31–14:38: Summing up, future episode teasers

Key Takeaways

• Telomeres can be lengthened or preserved with targeted lifestyle choices, supplements, hormones, and select medications—aging is not fixed.
• TA-65 is a well-researched supplement that activates telomerase, improving immune function and potentially reducing biological age—but consult your doctor before adding it.
• Manage stress, optimize key hormones, maintain micronutrient sufficiency, and avoid NSAIDs when possible to support your telomere—and overall—health.
• Protecting your mitochondria from oxidative stress is foundational to keeping the cellular mechanisms of youth working in your favor.
• The HENSS framework (Hormones, Exercise, Nutrition, Sleep, Stress management) is your long-term toolkit for slowing or reversing the signs of aging at the DNA level.

Further Exploration

Future Dr. 50 Something episodes will cover:

• Peptides for longevity (e.g., growth hormone analogs)
• Comprehensive cancer screening via blood tests
• Ways to further reduce mitochondrial oxidative stress

For references, links, and resources (including HeartMath app and TA-65 info), check the show notes provided by Dr. Norris.