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How IGF1R and the rs2229765 Variant Relate to Longevity

Longevity refers to both the length and quality of life. Genetic factors, lifestyle, and environment all contribute. One gene linked to aging and lifespan is IGF1R, which controls how cells respond to the hormone IGF-1. IGF-1 supports growth and tissue maintenance, but lower IGF-1 signaling is associated in some studies with slower cellular aging and increased lifespan. The rs2229765 variant in the IGF1R gene can influence how strongly your cells respond to IGF-1, and different genotypes are associated with different levels of IGF-1 signaling.

What this means for you

Your rs2229765 genotype can give insight into one of many factors that influence aging. Whether your genetic result suggests reduced IGF-1 signaling or typical signaling, lifestyle choices are powerful tools to support healthy aging. Below you will find practical, evidence-informed strategies for diet, supplements, exercise, sleep, stress management, and testing that may help optimize long-term health.

Practical Recommendations for Healthy Aging

Diet and Nutrition

  • Focus on whole foods: vegetables, fruits, whole grains, legumes, nuts, seeds, and healthy fats such as olive oil and fatty fish.
  • Moderate protein intake: aim for adequate but not excessive protein across meals. For many adults this means roughly 0.8 to 1.2 grams per kilogram of body weight, adjusted for age, activity and health status.
  • Prioritize plant-forward proteins: beans, lentils, tofu, tempeh and smaller portions of lean animal protein. This supports muscle maintenance while aligning with patterns linked to longevity.
  • Include omega-3 rich foods: fatty fish, walnuts, chia or flax to support cardiovascular and brain health.
  • Maintain stable blood sugar: favor fiber, balanced meals and minimize refined sugars and highly processed foods.

Supplements to Consider

  • Zinc and selenium: essential minerals involved in antioxidant defenses and immune function. Consider supplementation if dietary intake is low or if blood tests show deficiency.
  • Vitamin D: common deficiency in many populations. Supplementation based on blood level is often recommended to support bone, immune and metabolic health.
  • Omega-3 supplements: if dietary intake of fatty fish is low, a fish oil or algae oil supplement can help reach recommended EPA/DHA levels.
  • Multivitamin: may be useful for some people to cover gaps in nutrition, especially older adults.
  • Do not start new supplements without discussing with your healthcare provider, especially if you take medications or have medical conditions.

Exercise and Physical Activity

  • Combine aerobic and resistance training: aim for at least 150 minutes of moderate aerobic activity per week plus two sessions of strength training to preserve muscle mass and metabolic health.
  • Include mobility and balance work: yoga, Pilates or targeted balance exercises reduce fall risk and support functional independence with age.
  • Prioritize recovery: regular movement, adequate sleep and periodized training reduce injury risk and support long-term adherence.

Sleep and Stress Management

  • Sleep 7 to 9 hours per night when possible. Regular sleep timing and a calming pre-sleep routine improve sleep quality.
  • Practice stress reduction: mindfulness, breathing exercises, social connection, and hobbies lower chronic stress, which affects aging pathways.

Substance Use

  • Avoid smoking and limit alcohol. Both accelerate aging-related processes and increase chronic disease risk.

Useful Tests to Discuss with Your Provider

  • Basic metabolic panel, lipid profile, HbA1c, vitamin D, zinc and selenium levels when indicated.
  • Discuss personalized testing based on age, family history and medical conditions with your healthcare provider.

Genetic Interpretations for rs2229765 (IGF1R)

2 effect alleles (AA) — Lower IGF-1 signaling, increased longevity potential

If your genotype is AA for rs2229765 you carry two copies of the effect allele. This version of IGF1R is associated with reduced sensitivity to IGF-1 signaling. Lower IGF-1 activity is linked in some studies to slower cellular aging and has been observed more often in long-lived individuals. That does not guarantee a longer lifespan, but it may confer a genetic tendency toward processes that support healthier aging.

Actionable steps

  • Continue emphasizing a whole-foods diet and moderate protein intake to balance tissue maintenance with metabolic resilience.
  • Support antioxidant status with zinc and selenium through diet or targeted supplementation if testing shows low levels.
  • Focus on strength training to preserve muscle mass without encouraging excessive IGF-1 driven growth signaling.
  • Maintain regular preventive care and age-appropriate screening tests with your healthcare provider.
1 effect allele (AG) — Moderately reduced IGF-1 signaling, modest longevity advantage

If your genotype is AG you carry one copy of the effect allele. This genotype is associated with moderately reduced IGF-1 signaling compared with the non-effect genotype. The result may modestly lower overall IGF-1 activity, which could support healthy aging in a similar but less pronounced way than the AA genotype.

Actionable steps

  • Adopt a balanced, nutrient-dense diet with moderate protein and abundant plants to support metabolic health.
  • Ensure adequate micronutrients, especially zinc, selenium and vitamin D, through food or supplements when needed.
  • Combine aerobic and resistance exercise to maintain cardiovascular and musculoskeletal health.
  • Prioritize sleep, stress management and avoidance of tobacco and excessive alcohol to maximize the benefit of your genetic tendencies.
0 effect alleles (GG) — Typical IGF-1 signaling

If your genotype is GG you carry two copies of the non-effect allele and are expected to have standard IGF-1 receptor signaling. This means your IGF1R functions in a typical way and you do not carry the rs2229765 variants associated with reduced IGF-1 activity. This does not reduce your ability to age healthily — lifestyle choices are a primary determinant of long-term health.

Actionable steps

  • Follow a longevity-focused lifestyle: whole foods, regular exercise, sleep, stress management and avoidance of tobacco and heavy alcohol use.
  • Emphasize resistance training to preserve muscle and functional capacity as you age.
  • Consider routine nutrient and health screening and discuss targeted supplementation with your provider if testing indicates need.

Final Notes and Disclaimer

PlexusDx provides education about genetic predispositions only. This information is not medical advice. Genetic results are one piece of a larger health picture. Always discuss genetic findings, test results, major lifestyle changes, new supplements, or treatments with your healthcare provider to create a safe, personalized plan based on your full medical history and current health.