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Intriguing claims have emerged from the likes of Silicon Valley tech bro Bryan Johnson and longevity guru David Sinclair, Ph.D., who boast of having reversed the biological clock, with Johnson reportedly shaving five years off his biological age and Sinclair demonstrating a full decade younger biological age than his actual age of 53. Additionally, functional medicine doctor Mark Hyman, M.D., asserts his biological age of a youthful 43 despite being 63 years old. While the possibility of reversing aging may seem like science fiction, certain lifestyle choices may indeed extend one’s lifespan.
To unravel the mystery of aging reversal, tests have emerged that claim to provide insights into this phenomenon. These tests assess an individual’s ‘biological age’, evaluating how their body is aging at a cellular level compared to their chronological age, determined by the number of candles on their birthday cake.
Are biological age tests accurate?
While chronological age is a straightforward measure of time passed since birth, biological age reflects the overall health and vitality of your body at the cellular level. It is this biological age that determines one’s true healthspan, the period during which one enjoys optimal physical and mental well-being.
Contrary to popular belief, biological age is not solely determined by genetics; lifestyle choices, such as diet, exercise, and sleep, play a significant role in determining biological age. Studies have shown that up to 75% of biological aging can be influenced by these lifestyle factors.
Biohacking, the practice of making strategic interventions to optimize health and well-being, offers a promising approach to combating biological aging. By adopting healthy lifestyle habits and incorporating biohacking strategies, individuals can significantly impact their biological age, potentially extending their healthspan and delaying the onset of age-related diseases.
How to test for biological age?
The concept of biological age testing has gained traction in recent years, with individuals seeking insights into their cellular health and longevity potential. While these tests offer a glimpse into the overall health of one’s body, their accuracy and reliability vary depending on the methodology employed.
- Online questionnaires
Based on self-reported data, such as the Living to 100 Life Expectancy Calculator, provide a general overview of lifestyle habits and medical history but may lack the precision of more comprehensive tests. Their affordability, however, makes them a readily accessible option for those seeking initial guidance. - Biological age blood or saliva tests
These offer a more detailed assessment by analyzing various biological markers, including biomarkers and telomere length, the protective caps on the ends of chromosomes. Among these tests, the TruAge PACE test is considered to have the most robust supporting data.
Nonetheless, even these more sophisticated tests are not without their limitations. Dr. Neil Paulvin, a longevity and regenerative medicine physician based in New York City, emphasizes that “none of the tests are necessarily 100% accurate.” Instead, he suggests that these tests serve as informative tools, providing a more comprehensive picture of biological age and the factors that influence it.
Dr. Candice Stewart, a DNP at Stella Capri Wellness in Arizona, takes a more holistic approach, utilizing her own comprehensive exam that goes beyond biological age testing. Her assessment includes blood tests to evaluate inflammatory markers, glucose levels, thyroid function, hormone levels, and more. She also considers lifestyle factors, clinical symptoms, emotional well-being, and family medical history to gain a deeper understanding of her patients’ overall health.
How to reverse aging.
Researchers have identified four key lifestyle factors that significantly impact biological age: exercise, sleep, diet, and stress reduction. These factors, collectively known as the “Core Four,” play a crucial role in promoting longevity and overall well-being.
While adopting any one of these lifestyle changes may yield some benefits, the true power lies in addressing all four simultaneously. This interconnectedness is evident in a study where researchers successfully reduced biological age by 3.23 years in a group of men ages 50-72 by implementing lifestyle interventions that focused on the Core Four, including a plant-based diet with minimal animal products and certain supplements.
Therefore, individuals seeking to hack their biological age and enhance their healthspan should prioritize these four lifestyle pillars:
- Exercise
Engage in regular physical activity that promotes cardiovascular health, muscle strength, and flexibility. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. - Sleep
Prioritize quality sleep, aiming for 7-8 hours of uninterrupted sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and maintain a sleep-conducive environment. - Diet
Adopt a nutrient-rich diet that emphasizes whole, plant-based foods, including fruits, vegetables, whole grains, and legumes. Limit intake of processed foods, sugary drinks, and excessive amounts of animal products. - Stress Reduction
Implement stress management techniques such as yoga, meditation, deep breathing exercises, or spending time in nature. These practices can help lower cortisol levels, the stress hormone that can accelerate aging.
Exercise
Regular physical activity is an indispensable component of a healthy lifestyle. Even modest amounts of exercise can exert a remarkable impact on cellular aging, reversing the effects of time at the molecular level.
“It stands as the unequivocal, single most effective key to unlocking a longer, healthier life.”
Kristin Mallon, CNM, MS, RNC-OB, co-founder and CEO of FemGevity
At its core, exercise fosters a comprehensive ecosystem of benefits, encompassing various pillars that synergistically contribute to overall well-being. Mallon highlights the importance of achieving a higher VO2 max, emphasizing the significance of establishing a foundation of fitness through prolonged, low-intensity, steady-state workouts, typically maintaining a heart rate around 70% of one’s maximum. Building muscle mass further enhances the body’s efficiency and effectiveness during these exercises.
Numerous studies have documented the profound impact of exercise on longevity and healthspan. Regular physical activity has been shown to reduce mortality by about 30% to 35% and extend lifespan from an estimated five months to years. In line with these findings, a 2017 study from Brigham Young University revealed that vigorous exercise, such as 30 to 40 minutes of running five days a week or its equivalent, could potentially reduce biological age by nine years. The study’s researchers observed that individuals who were more active exhibited longer telomeres, the protective caps on the ends of chromosomes that play a crucial role in cellular aging.
Even brisk walking, a simple yet effective form of exercise, holds the potential to turn back the clock. A 2022 UK study published in Communications Biology demonstrated that regular brisk walking could potentially shave up to 16 years off one’s biological age. This remarkable finding is attributed to the telomere-lengthening effect of brisk walking, as study participants who walked faster exhibited longer telomeres than their slower counterparts.
Sleep
Adequate sleep is not merely a luxury; it’s a fundamental requirement for optimal health and longevity. Sleep plays a pivotal role in cellular rejuvenation and repair, safeguarding the body from the detrimental effects of time and stress.
A comprehensive review published in 2021 underscores the profound connection between sleep and biological aging. The study revealed that sleep deprivation compromises immune, metabolic, and endocrine functions, disrupting the body’s ability to maintain homeostasis and repair cellular damage.
Sleep serves as a critical period for mitochondrial DNA repair, the genetic material within mitochondria, the powerhouses of cells. Damaged mitochondrial DNA can lead to a cascade of cellular aging-related processes, including telomere shortening, cell senescence (also known as “zombie” cells), and accelerated epigenetic aging.
Previous research has demonstrated that even a single night of insufficient sleep (four hours) can activate gene expression that promotes cellular aging through cell senescence. This finding highlights the importance of prioritizing quality sleep to preserve cellular health and vitality.
Healthy eating
Nourishing our body with nutrient-dense foods is paramount to promoting longevity and maintaining optimal health. A diet rich in whole grains, fruits, and vegetables, while limiting red meat, added sugar, and saturated fats, has been shown to effectively slow the aging process.
Researchers from the National Institute of Environmental Health Sciences (NIEHS) conducted a study in 2021, revealing that this dietary pattern significantly reduced biological age compared to a diet high in processed foods and animal products.
Furthermore, a separate study found that consuming 3.5 ounces of fruits and vegetables (excluding potatoes and legumes) daily correlated with a 1.6 and 1.9-year reduction in biological age, respectively. Interestingly, when analyzed separately, vegetable consumption demonstrated a more pronounced effect on men’s biological age, whereas fruit intake had no significant impact.
Dan Buettner, author of the influential Blue Zones books, delved into the dietary habits of the world’s longest-living populations, identifying common denominators among these longevity hotspots, which he dubbed Blue Zones.
Individuals residing in Blue Zones typically practiced moderation in both food and alcohol consumption, typically choosing to drink only while eating. Moreover, they embraced a plant-based diet, incorporating beans as the primary protein source. These dietary patterns contribute significantly to their remarkable longevity.
Stress reduction
Effective stress management is a cornerstone of a healthy lifestyle, as chronic stress can wreak havoc on the entire body. According to the American Psychological Association, prolonged stress negatively impacts every system, from the immune system to the cardiovascular system.
While stress can accelerate biological aging, the ability to recover from stress can, in turn, reverse this process. A 2023 study published in Cell Metabolism demonstrated the dynamic nature of biological age, revealing that it can fluctuate during and after stressful events, such as pregnancy, surgery, or severe COVID-19 infection.
While research on cold plunging as a stress management strategy is limited, longevity experts Andrew Huberman and Peter Attia advocate for its potential benefits. The underlying concept suggests that exposing the body to the physical stress of extreme cold can override other stressors and train the body to adapt more effectively. Cold exposure has been described as a “stress-induced analgesic”.
The exact mechanism behind stress and cold exposure remains unclear, but one small study found that immersion in 57°F / 14°C water increased dopamine and norepinephrine levels.
Nurturing social connections is another essential strategy for stress reduction. A recent report by the U.S. Surgeon General highlights the alarming link between loneliness and isolation and premature mortality, comparable to the risks associated with daily smoking. Additionally, lack of social connection can increase the risk of stroke, heart disease, and dementia in older adults.
“To reduce stress, you should do something daily that brings you joy, whether that be meditating, yoga, breathwork, working out, or simply spending quality time with friends or family.”
Dr. Neil Paulvin
In support of this notion, a Harvard study underscores the profound impact of strong social relationships on leading a happy and less stress-filled life. Stress reduction, therefore, emerges as a critical component of achieving a long, healthy, and fulfilling existence.
Summary
- Reversing biological age is possible
Or at least having better age indicators than the rest of the population. - Exercise
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. - Sleep
Prioritize quality sleep, aiming for 7-8 hours of uninterrupted sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and maintain a sleep-conducive environment. - Diet
Adopt a nutrient-rich diet that emphasizes whole, plant-based foods, including fruits, vegetables, whole grains, and legumes. Limit intake of processed foods, sugary drinks, and excessive amounts of animal products. - Stress Reduction
Implement stress management techniques such as yoga, meditation, deep breathing exercises, or spending time in nature.