Aging is concomitant with a slew of molecular changes, including significant shifts in the epigenome. While we’re not able to reverse chronological age, it does appear that we CAN reverse our biological age. Biological age is a more accurate measure of how fast your cells, tissues and organs are aging -- think of biological age as a reflection of your overall health and potential longevity.
How to measure biological age?
DNA methylation and telomere length are two potential ways to assess via blood. DNA methylation patterns are used to predict biological age and health-related outcomes like morbidity and mortality. Telomeres are sequences at the ends of chromosomes that shorten with each cell division and determine the lifespan of cells. Shorter telomeres are linked to increased risk of disease and a shorter lifespan, while longer telomeres are generally associated with a longer, healthier life. VO2 max, the maximum amount of oxygen your body can use during intense exercise, is a very strong predictor of future health. A study in 2018 found that people in the bottom 33% of the population for VO2 max were almost twice as likely to die as those in the top 33%. people in the top third. And a very simple measure of biological age is how long you can stand on one leg for.; simply fold your arms, stand on your dominant leg, and start a timer. If you uncross your arms, move either of your legs, or lose balance completely, that’s your time. Most people under the age of 40 years should be able to stand on one leg for at least 30 seconds. The duration may decrease to around 20-30 seconds for 40-50 year olds. It may be challenging to stand for more than 10-20 seconds for those 50-60 years old. For those over 60 years, some individuals may struggle to stand on one leg for even a few seconds.
Advancement of biological age is driven by a combination of molecular, genetic, sociodemographic, and lifestyle factors.
Contributing Factors to Increased Biological Age:
Processed foods/added sugars
Obesity
Physical inactivity
Tobacco use
Excessive alcohol
Chronic stress
Sleep deprivation
Environmental toxins
Lower socioeconomic status
Genetic factors
Nutrition & Biological Age
The key nutritional components involved in reversing biological age—as measured by validated biomarkers such as epigenetic clocks and phenotypic age—include dietary patterns and specific nutrients that modulate inflammation, oxidative stress, and cellular repair pathways.
Mediterranean based diet
Vegetables & fruits
High quality carbohydrates
Protein
Omega-3 fatty acids
Herbs/Spices
Plant antioxidants
Minerals – magnesium, potassium, zinc, iron
A Mediterranean-style diet of vegetables, fish, olive oil, and unrefined carbohydrates brings a 25% reduction in all-cause mortality. This dietary pattern is associated with numerous health benefits, longevity being one of them. Multiple studies on longevity identify the pescatarian diet as the best option for an extended lifespan and health span. Dietary fiber and high-quality carbohydrates (from vegetables, fruits, nuts/seeds, and whole grains) are inversely associated with age acceleration. Adequate protein is crucial for preserving muscle mass, a key component for longevity. Plant protein and omega-3 fatty acids are linked to reduced biological age acceleration. Herbs and spices provide significant anti-inflammatory properties, particularly ginger and turmeric. To add further protective phytochemicals to the diet include colorful vegetables and fruits, particularly dark leafy greens – these help to promote longevity by inhibiting the damaging effects of oxidation and supporting telomere maintenance. And last, but not least, certain minerals, including magnesium, potassium, zinc, and iron, are associated with healthier aging trajectories.
Physical Activity & Biological Age
You want to age faster? Stay seated! University of California research found that routinely sitting for ten hours a day increases your biological age by eight years. Different types of physical activity have shown to be beneficial in the aging process. Strength training maintains or increases muscle mass, increases blood flow, and triggers biological reactions that help to remove free radicals and lower oxidative stress. Compound lifts, such as squats, deadlifts, bench presses, and pull-ups are excellent for reversing aging as they help to increase your production of testosterone. And HIIT (high-intensity interval training) slows cellular aging by boosting the regeneration of mitochondria, the engine of your cells. Bottom line: keep moving!
Brain ‘Exercise’ & Biological Age
As we age, the ability of neurons to strengthen connections, called synaptic plasticity, decreases. Synaptic plasticity, particularly in a region of the brain called the hippocampus, is required for learning and memory. Thus, the loss of plasticity with age can lead to cognitive impairment and increased susceptibility to neurodegenerative diseases. Preserving or restoring this ability might keep people cognitively healthy and able to live independently for longer. Learn new things!
Social Connections & Biological Age
Isolation will age you more quickly. In all the Blue Zones areas, where people consistently live over 100 years old, individuals are connected to a rich social context that fosters belonging and support, vital for mental health and resilience. These relationships enhance emotional well-being and encourage healthy lifestyle choices, benefiting the entire community. Healthy, high-functioning older adults with richer social relationships and greater perceived social support tend to experience more successful cognitive aging, suggesting that robust social engagement may help protect against age-related cognitive decline.
Dietary Supplements & Biological Age
While there are many supplements that may impact our biological age, I will highlight a handful or two. Omega-3 fatty acids provide significant anti-inflammatory activity, aiding longevity. Magnesium is responsible for over 300 cellular reactions; aging is often associated with a total body magnesium deficit. A building block for glutathione and a precursor to creatine, glycine helps to stimulate autophagy and mimic methionine restriction to allow for greater longevity. Glutathione, a cellular antioxidant, does not reverse aging in itself, but raising glutathione levels may lessen age-related cellular and physiological declines and improve markers of longevity. Creatine supplementation is well-recognized to enhance exercise performance, muscular strength and lean tissue mass, with emerging research showing benefits on cognitive function and also a potential role in modulating biological aging. Sixty-two polyphenolshave been described to increase longevity and improve biomarkers of aging in animal models. Among other functions, these antioxidants modulate the gut microbiome, enhance immune function, and repair DNA damage. What about vitamin D? Four years of supplementation with 2000 IU/day vitamin D3 appeared to play a role in counteracting telomere shortening or cellular aging. Curcumin has demonstrated a positive impact on slowing down the aging process by postponing age-related changes.
Caloric Restriction & the Fasting Mimicking Diet (FMD)
Caloric restriction and intermittent fasting also show robust effects in slowing biological aging, likely via enhanced autophagy, reduced inflammation, and improved mitochondrial function. As published in 2024, the FMD led to hepatic and blood marker changes that reduced biological age and disease risk. It was estimated that completing three 5-day FMD cycles reduced biological age by 2.5 years. Completing three 5-day FMD cycles every year for 20 years reduced biological age by 11 years. Additionally, research has suggested that FMDs can reverse accelerated metabolomic aging in people with multiple sclerosis.
Summary
The most effective methods to reduce biological age are multifactorial and target fundamental aging mechanisms. The strongest evidence supports caloric restriction, adherence to a Mediterranean-style diet, regular physical activity, social connections, and select pharmacologic interventions. Research is booming on this topic, so much more to come, including further discussion on dietary supplement potential and efficacy. And while we have so much more to learn, you have the power of influencing your biological age – have at it!
Happy 2026 to all - cheers to a great year (we all hope)!
In Health,
Natalie