Zombie Cells. The Roaming Undead. Sounds a bit creepy. You’d be right to ask; what on earth am I talking about?
Well, let me explain. These are cells no longer needed by the body; they’ve done their bit, and yet they linger, refuse to die, and disrupt the natural harmony within your body.
You see, not all the cells in your body are infinite; most have a limit. Unlike a copy of a copy of a copy of a Chanel handbag — which, let’s be honest, could go on forever — your cells eventually stop reproducing. And like any fashion dupe, once they’ve served their purpose, they get pushed to the back of the wardrobe — a retirement of sorts. Not quite ready to be let go.
In your body, this is called senescence — when a cell is caught between the living and the dead.
Zombie Cells: Helpful or Harmful?
Senescent cells help prevent damaged cells from running amok, keeping your body in check. In theory, their intentions are good. The problem? They don’t clear out like they should. Unlike a cell that dies naturally and is efficiently removed by the body, senescent cells remain dysfunctional and disruptive. Think of them as zombies, caught between the living world and, well, the not-so-much.
I don’t know who officially coined the term “zombie cells,” but honestly, it paints a vivid picture.
The Party’s over, it’s time to go home!
Let me put it this way: Imagine the morning after a big city celebration—Sydney’s New Year’s Eve, Times Square on January 1st, or London after Notting Hill Carnival. Most partygoers have gone home, but, of course, there are always a few stragglers—the ones who missed the last train to absolutely anywhere. And then there’s the mess — empty bottles, confetti, the remnants of last night’s chaos.
Between the leftover revellers and the party debris, it’s not a pretty sight. But here’s the thing: by the time the city wakes up, an army of cleaners has cleared it all away — before you can say “Zombie Apocalypse!”
Like the party guest who won’t take the hint, zombie cells linger, releasing inflammatory signals that damage surrounding tissue, accelerate ageing, and even contribute to skin ageing, chronic disease, and conditions like cancer.
Most of the time, your body does something similar, cleaning out retired, dysfunctional cells before they cause trouble. But as we age, our internal clean-up crew starts to slow down — and that’s when the real problem begins.
It’s a sad, sobering fact that by the time most people reach 65, they have at least two chronic health conditions. It shouldn’t be this way, should it?
Not all Cells are Created Equal.
Now, before we get into what to do, it’s important to note that not all cells stop reproducing. Some, such as your skin and the epithelial lining of your gut, constantly renew themselves, replacing cells throughout your life. Others — like neurons and heart muscle cells — are in it for the long haul, with little to no regeneration. When those cells die, it’s over — but that’s a topic for another day.
Today, let’s focus on zombie cells, their role in ageing, and — most importantly — how to clear them out so your body hums along, never missing a beat. Because healthy ageing, well into your eighties, isn’t about accepting decline just because you’ve hit a milestone that society deems ‘old.’
Don’t buy into that. You can take small steps to clear away zombie cells, promoting healthy ageing and improving your longevity.
How to Clear Zombie Cells for Healthy Ageing and Stay Younger, Longer
This isn’t about “hacking” your biology — it’s about working with your body, clearing out the dead weight, and keeping everything running smoothly. Here’s how:
1. Eat Your Senolytics: Natural Zombie Cell Destroyers
Senolytics are compounds that target and clear zombie cells. Some are being researched as future longevity drugs, but you don’t need a lab coat to get your hands on them—they’re already in everyday foods:
✔ Fisetin – Found in strawberries, apples, and cucumbers. All are considered the most potent natural senolytics.
✔ Quercetin – In onions, capers, and apples. A natural senolytic is shown to help clear out zombie cells.
✔ Curcumin – The golden magic in turmeric. Anti-inflammatory and helps reduce the buildup of zombie cells.
✔ Green Tea (EGCG) – Because your morning matcha is doing more than just keeping you awake.
None are quick fixes; we’re in this for the long haul. No dabbling. Consistently eating foods rich in these compounds can help reduce the buildup of senescent cells over time, and you’ll feel better.
2. Fasting: The Body’s Natural Detox
Want an easy way to take out the cellular trash? Stop snacking.
In 2016, Japanese scientist Yoshinori Ohsumi won the Nobel Prize for his discovery of autophagy, the body’s built-in recycling system that clears out damaged cells and replaces them with fresh, functional ones. Autophagy is akin to spring cleaning for your cells; fasting is considered one of the most effective ways to activate it.
If you want to experiment with fasting, here are three popular approaches to consider:
✔ Time-Restricted Eating (TRE) – This is the most accessible option and the one that I find suits my lifestyle. You eat within a set time window each day, usually 8-10 hours (e.g., 10 AM–6 PM) and fast overnight. Research shows that 12-14 hours of fasting overnight can activate autophagy, improve metabolic health, and support longevity.
✔ Occasional 24-hour fasts – A full 24 hours without eating can trigger deep cellular clean-up, improve metabolic flexibility, and promote stem cell regeneration. This works well for people who prefer less frequent but more intensive fasting.
✔ Fasting-Mimicking Diets (FMDs) – If you love the idea of fasting but hate the idea of skipping meals, this might be for you. The Fasting-Mimicking Diet (FMD), developed by Dr Valter Longo, allows you to eat small amounts of nutrient-dense food while still activating autophagy. It’s usually a 5-day protocol that involves consuming a low-calorie, low-protein, and low-carbohydrate diet designed to mimic a fasting state.
Of course, there’s no one-size-fits-all approach, and you should always approach fasting with the support and guidance of a trusted, qualified medical doctor. Whether it’s time-restricted eating (TRE), occasional 24-hour fasting, or fasting-mimicking diets (FMD), the key is finding what feels right for you while giving your body the time it needs to clear out cellular debris for repair and renewal.
3. Exercise: The Ultimate Anti-Ageing Drug
If exercise came in pill form, it would be up there with Ozempic as one of the most prescribed anti-ageing treatments on the planet. But since it doesn’t, yep, we actually have to move our bodies — and honestly, that’s a good thing. Movement and exercise offer numerous benefits beyond healthy longevity; they’re essential for enhancing mood, mental health, and overall well-being.
And it’s hands down one of the best ways to clear out zombie cells and slow ageing. Here’s why:
Exercise increases a protein called p53, which helps destroy damaged cells before they cause trouble. It also reduces inflammation and improves metabolic function, two key factors in achieving healthy longevity.
What are the best types of exercise?
✔ HIIT (High-Intensity Interval Training) – Short bursts of intensity that activate cellular repair processes.
✔ Strength training – Helps maintain muscle mass and cellular regeneration, reducing frailty as you age.
✔ Daily movement – Walking, stretching, dancing. Anything to keep things ticking over.
But hey, even if you’re not a gym person, just getting up and moving regularly helps your body’s internal clean-up crew do its job.
Regular movement helps clear out zombie cells, improves blood circulation, and enhances lymphatic drainage, allowing the body to eliminate toxins and waste more efficiently. And, once you get up and it’s done, well, it feels good. Right?
4. Sleep & Stress: The Overlooked Longevity Hacks
You can eat all the right foods and exercise like an athlete, but your body will remain in an inflammatory state if you’re running on empty, under stress, and getting poor sleep.
Deep sleep is when your body clears out the junk, and it has been linked to the removal of toxic proteins and damaged cells, particularly in the brain. Skimp on it, and you’re leaving zombie cells to loiter around, causing trouble.
Chronic stress floods your system with cortisol, which not only fast-tracks ageing but also suppresses the body’s ability to clear out senescent cells. Prolonged stress is associated with higher inflammation and an increased risk of age-related diseases.
I know it’s not always easy to remain stress-free or always get a good night’s sleep, but it’s absolutely essential to our health.
✔ Prioritise 7-9 hours of sleep – Sleep is essential for cellular repair, memory consolidation, and longevity.
✔ Cut back on doom-scrolling at night – Blue light exposure from screens disrupts melatonin production, which affects sleep quality and circadian rhythms. Not to mention the complete waste of time!! Ugh!
✔ Manage stress – Techniques such as meditation, deep breathing, and mindfulness have been shown to reduce cortisol levels and enhance resilience to stress.
Your body can only clear out cellular junk properly when it’s rested and not in survival mode.
The Future of Longevity: What’s Next?
Scientists are already working on next-generation anti-ageing treatments, from senolytic drugs to gene therapies. Some of the most exciting developments include:
🧪 Senolytic Drugs – Researchers are testing compounds like Dasatinib + Quercetin to clear senescent cells. Early studies show promise, but these treatments aren’t yet widely available.
💊 Rapamycin & Metformin – Originally used for other medical conditions, these drugs are being explored for their anti-ageing effects, potentially slowing age-related decline.
🍓 Senolytic Supplements – If they’re lacking in your diet, you could look at Fisetin and Quercetin-based supplements, which are readily available on the market, but the research is still evolving.
While these advancements are promising, until they’re proven safe and accessible, the best longevity strategy is still opting for better lifestyle choices (you really can’t have one without the other) and choosing nutrient-rich food, movement, a safe fasting schedule that suits you, and, of course, sleep and stress management.
My Final Thoughts About Zombie Cells and Healthy Ageing?
It’s not just about living longer; for me, it’s about living better! Sure, living a long life is a nice idea, but not just for the sake of existing. I want to feel good, stay sharp, and keep doing the things I love. How about YOU?
Longevity isn’t about reversing ageing — it’s about slowing down the cellular activities that prematurely age us.
And the best part of all this? You don’t need fancy biohacks or expensive supplements. You can start today.
- Eat for longevity.
- Move your body daily.
- Sleep like your health depends on it (because it does).
- Stress less, breathe more.
Making these somewhat simple changes to clear zombie cells for healthy ageing can make a huge difference to your long-term health, and your future self will thank you.
Before I go, I aim to share what I know, but please note that everything in this article is based on my own general knowledge and personal interests. If you have any concerns about your health or would like to make changes to your lifestyle, please consult with a qualified healthcare provider first. Your health is your call — make sure you’re getting the best advice possible!
See you next time,
This blog post was inspired by a live broadcast presented by BBC Discovery – Inside Health: How we can age well.