We are often swept up in the tide of **wellness trends** that come and go—from the low-fat diets of yesteryears to today’s obsession with **ultra-processed foods**. However, a groundbreaking approach named **biohacking** has emerged, championed by figures like **Bryan Johnson** and echoed through various health and wellness podcasts exploring the intricacies of cell health and our **biological age**.
But what is **biohacking**, exactly? How can you ascertain your biological age, and does it truly forecast your lifespan? Experts in **stem cell and longevity research** are shedding light on these questions, exploring the ways we can understand and potentially reduce our biological age, a metric that is increasingly becoming a cornerstone in modern medicine.
What is Biological Age?
**Biological age** is a compelling measure of how well our bodies are functioning, factoring in lifestyle, stress levels, and cellular health. Unlike chronological age, which is static, biological age is fluid and—thankfully—can be reversed. According to longevity specialists, biological age offers a more nuanced look at our health span than simply counting the candles on a birthday cake.
Dr. Mattias Bernow, CEO of Cellcolabs, expounds on this concept, stating it is “a marker of how old your body seems based on your health, lifestyle, and cellular function.” In essence, you could be 50 in years but living like someone half your age—or even older.
Dr. **Mohammed Enayat**, a GP and founder of London’s HUM2N longevity clinic, emphasizes this point: “Two individuals who are both 40 years old chronologically might possess vastly different biological ages due to their lifestyle choices, stress management, and metabolic health.”
What Accelerates Biological Ageing?
Here’s the good news: many leading causes behind accelerated **biological ageing** are modifiable. Both Enayat and Bernow identify chronic stress, insufficient sleep, a sedentary lifestyle, ultra-processed foods, and environmental toxins as prime suspects.
Interestingly, while parenting can be a joyful experience, the **chronic sleep deprivation** and stress that often accompany caregiving can significantly affect biological age. Furthermore, **inflammation** is a key player in the ageing process, contributing to both decline and chronic diseases.
As Bernow wisely notes, “While we can’t control everything, small, consistent changes to reduce these stressors can make a meaningful difference in how we age.”
Effective Lifestyle Changes Backed by Science
When it comes to combating biological age, the most effective lifestyle changes may surprise you—they’re not revolutionary but rather often overlooked. Below are essential, science-backed strategies:
- Quality Sleep: Make restorative sleep a non-negotiable. It’s critical for overall health.
- Regular Movement: Strive for daily physical activity, whether it’s walking, strength training, or yoga.
- Whole-Food Diet: Nourish your body with a balanced diet rich in plants and healthy fats.
- Meaningful Relationships: Foster connections that nurture your soul.
- Avoid Harmful Substances: Steering clear of cigarettes and excessive alcohol is crucial.
Enayat also highlights the benefits of **caloric moderation**, **intermittent fasting**, and **resistance training**, which have shown remarkable results in slowing down biological ageing at a cellular level. However, it’s important to recognize that these dietary approaches can affect different sexes in varying ways, particularly in the case of intermittent fasting.
What Role Do Genetics Play?
While ageing can feel like a genetic lottery, the truth is more complex. “Genes load the gun, but lifestyle pulls the trigger,” Enayat explains, suggesting that genetics may only account for 20% to 30% of aging outcomes. Emerging research suggests that a staggering 80% of ageing is influenced by environmental and behavioral factors.
Do Supplements Actually Make a Difference?
Supplements promise a range of benefits, from healthier skin to improved energy, but skepticism is warranted. That said, some supplements can be genuinely beneficial when taken correctly and absorbed effectively. As Enayat notes, **protein** is vital for maintaining muscle mass, while **collagen** may assist with skin and joint health, though its systemic anti-aging effects are modest.
Other beneficial supplements include **fish oil**, **magnesium**, **creatine**, and **polyphenols**. However, Enayat stresses that supplements should support—not replace—healthy lifestyle choices. Bernow adds a note of caution, pointing out that many supplements on the market are poorly regulated. “Supplements can play a supportive role if used thoughtfully, but they are not a substitute for healthy habits.”
Discovering Your Biological Age and Expert-Recommended Healthy Habits
If you’re intrigued to learn your biological age, a blood test is required. “The most validated tests analyze DNA methylation patterns,” Enayat explains, suggesting options like the **Horvath Clock**, **GlycanAge**, and **TruAge**. Bryan Johnson uses the **DunedinPACE test**, which claims he’s ageing at just **0.66 years per year** (66% of his chronological age).
As for the everyday practices of longevity experts, balance and consistency are crucial. Enayat incorporates daily exercise, prioritizes plant-based foods, engages in regular fasting, and supplements with omega-3, vitamin D, magnesium, and creatine, all while emphasizing, “The goal is consistency, not perfection.”
Bernow takes a slightly different approach, emphasizing socialization alongside moderate exercise and balanced meals while limiting alcohol consumption. “Longevity isn’t about extremes but about the things you do every day, for years,” he affirms.
Thus, while biohacking may seem futuristic and expensive, the authentic secret to **ageing gracefully** lies in prioritizing balance and relaxation—a much more attainable goal in today’s hectic world!
