How to Find Your Biological Age and Biohacking Tips to Lower It

In a world where wellness trends seem to appear and vanish like the latest smartphone, one concept is capturing attention: biohacking. Whether it’s through the ambitious anti-aging quest of entrepreneur Bryan Johnson or the myriad of podcasts dedicated to cell health, biohacking is making waves. But what exactly is it? How can you discover your biological age, and what can you do to lower it? Let’s dive in.

Understanding Biological Age

What is Biological Age?

Biological age is a dynamic measure of how well your body is functioning based on key factors such as lifestyle choices, stress levels, and cellular health. Unlike chronological age, which ticks forward with time and is immutable, biological age can fluctuate and even be reversed.

According to Dr. Mattias Bernow, CEO of Cellcolabs, "this measurement is a marker of how old your body seems based on your health, lifestyle, and cellular function." This means you could be 50 chronologically but feel and function like you’re just 35—or even 65!

Why Does Biological Age Matter?

Dr. Mohammed Enayat, founder of the longevity clinic HUM2N, points out that "two individuals of the same chronological age can have vastly different biological ages." This nuanced understanding of age is rapidly becoming an essential metric in modern medicine, providing a glimpse of your overall health span.

The biggest culprits behind accelerated aging are changeable: chronic stress, poor sleep, lack of exercise, ultra-processed foods, and environmental toxins.

What Accelerates Biological Age?

Major Culprits of Accelerated Aging

The silver lining? Many factors contributing to accelerated aging are modifiable. Both Dr. Enayat and Dr. Bernow agree that chronic stress, poor sleep, sedentary lifestyles, ultra-processed foods, and environmental toxins are key accelerants.

Yet, it’s important to note that while being a parent can lead to stress-induced aging, the act of caregiving itself isn’t the culprit; it’s the chronic sleep deprivation and stress that can take their toll.

The Role of Inflammation

Inflammation remains a central player in this narrative. "These factors contribute to increasing low-grade inflammation," explains Dr. Bernow, "which significantly impacts age-related decline and chronic diseases." The great news is that small, consistent changes can help mitigate these stressors and improve your biological age.

Lifestyle Changes with Scientific Backing

The Evidence-Based Approach

Wondering where to start? The best strategies to slow down aging aren’t as groundbreaking as you might think—they’re often just overlooked. Here’s what the science says:

• Quality Sleep
• Regular Physical Activity
• Whole-Food Diet
• Strong Social Connections
• Avoidance of Harmful Substances

Dr. Enayat suggests that practices like caloric moderation, intermittent fasting, and resistance training can remarkably slow biological aging at a cellular level. However, these approaches may affect individuals differently, especially concerning gender—intermittent fasting, for example, can create more stress on a woman’s body compared to a man’s.

The Genetic Factor

To What Extent Do Genes Influence Aging?

While it may seem that aging is a genetic lottery, it isn’t solely determined by your DNA. As Dr. Enayat succinctly puts it, “Genes load the gun, but lifestyle pulls the trigger.” Research indicates that genetics may only account for 20 to 30% of aging outcomes, with environmental factors and lifestyle choices influencing up to 80%.

The Supplement Debate

Do Supplements Make a Difference?

In a market flooded with supplement claims—from healthier skin to better energy—it’s wise to approach with skepticism. Are any of them genuinely effective?

Dr. Enayat highlights protein for muscle maintenance and collagen for skin and joint health, while magnesium and fish oil also show promise. But remember: supplements should enhance, not replace healthy habits. Dr. Bernow advises caution, noting that many supplements are poorly regulated. “Some, like vitamin D, are scientifically supported, especially in regions with low sunlight,” he says.

Supplements can claim everything from healthier skin to better energy — but it’s fair to be sceptical of whether they really make a difference.

How to Discover Your Biological Age

Testing for Biological Age

If you’re curious about your own biological age, figuring it out is relatively straightforward but requires a blood test. "The most validated tests look at DNA methylation patterns," says Dr. Enayat, recommending well-known tests like the Horvath Clock, GlycanAge, and TruAge. Bryan Johnson employs the DunedinPace test, which claims to indicate he is aging at just 0.66 years per calendar year.

The Experts’ Daily Routines

How do these experts embody what they preach? Their routines reflect balance and consistency. Dr. Enayat emphasizes walking, strength training, a plant-rich diet, regular fasting, and supplementation with omega-3 and vitamin D. "The goal is consistency, not perfection," he states.

Dr. Bernow opts for a less intensive exercise regimen mixed with quality family time and minimal alcohol intake, asserting that longevity isn’t about extremes, but about the daily choices you make over the years.

Conclusion: The Simplicity of Biohacking

So, while biohacking might sound futuristic or expensive, the key to successful aging lies in the simple: Prioritize balance and relaxation. By making small, consistent lifestyle changes, you can significantly impact not just how old you feel but also how long you live.

Take the Next Step

Ready to embark on your biohacking journey? Start today by assessing your lifestyle, aiming for quality sleep, incorporating physical activity, and focusing on nutrition. Your biological age could be waiting to surprise you!

For more insights, explore Longevity Science or investigate how supplementary strategies can complement your journey.