Ever wonder if you can turn back time? While we can’t literally stop the clock, there is a way to slow down aging. The good news is that every day, simple habits have a significant positive impact.
I track my health through functional health lab tests. A test I recently conducted with them made me fascinated by what is called the biological age. It turns out that this is very different from your actual age for a few years. My age is 38, but my biological age is back to 21.7.
Of course, the result aroused my interest! I looked at different factors of the test and what I might be doing, resulting in a lower biological age. Most importantly, as we age, there are some things we can do to improve the age of cells.
An overview of the biological era
In this post, I will cover what biological age really means and how to measure it (especially in the tests I have done). I will also dig into lifestyle factors that I think contribute to lower biological age. Whether you have ever taken a test like this or not, I believe we all have the ability to support cell health and age with vitality.
Biological age and age: What is the difference?
Age is just the number of our birthdays, and it is a fixed number. However, biological age is a measure of our body’s function at the cellular level. It takes into account how quickly (or slow) we age internally.
The gold standard for measuring biological age is DNA methylation test. This looks at how your genes express themselves based on chemical markers. Although the test is fascinating and considered very accurate, it is also relatively expensive and has not been super accessible yet.
The functional health test I used to use does not use methylation, but analyzes a wide range of biomarkers through simple blood draws. While this isn’t the gold standard, I like it’s comprehensive, repeatable, and still provides very useful insights. It also combines with what I know about my health journey and how I feel every day.
How do I measure biological age
I did look at biological age tests for nine different biomarkers that together provide snapshots of body aging. These include markers, inflammation, immune response, nutritional status and blood sugar regulation related to liver and kidney health.
albumin
The first is albumin, a protein made by the liver that plays a role in transporting nutrients and maintaining fluid balance. This is something hospitals often monitor when they recover their patients, and it turns out to be a useful marker of overall cell health.
I suspect things like getting enough high-quality protein and staying hydrated with minerals play a big role in my healthy albumin levels. I also support it through sauna, castor oil buns and bitter herbs such as liver.
Creatinine
Another key marker is creatinine, which provides insight into kidney function. This may be affected by hydration and toxin loading. For years, I have been very concerned about getting enough minerals to keep moisture and reduce environmental toxins. I choose clean home and beauty products, filter our water, and use mild detox supplements like zeolites.
I also point out that sweating once a day through exercise or sauna. Also, I add minerals to the water throughout the day and pay close attention to hydration.
blood sugar
Glucose is another important factor because blood sugar regulation plays a major role in aging. I’ve shared before how I prioritize proteins in every meal, especially in the morning. I also tried to avoid refined sugar and choose a balanced meal. Exercise after meals, especially walking, has been a huge change for me.
I also noticed that the sun, especially the morning light, provides me with better blood sugar regulation. Sunlight helps to establish our circadian rhythms, which positively affects insulin sensitivity.
inflammation
Inflammation is also a large part of the problem, and one of the markers tested is the hypersensitivity C-reactive protein (HS-CRP). This is one of the numbers you want to keep it low and this test is more sensitive than the standard CRP test.
For me, there is a clear difference in regular use of the sauna. I also use anti-inflammatory foods and supplements, occasionally fast, and spin in omega-3 and other anti-inflammatory tools like Fatty15. These practices are not only related to lab numbers, but to feel good and to lift my body out of low-grade inflammation.
Lymphocytes and immune health
There are other markers, such as the percentage of lymphocytes (indicators of immune function). I focus on gut health and make sure I get enough fiber and leafy vegetables to help you. Just Thrive’s probiotics are my gut health supplement. Vitamin D from the sun and getting enough zinc also plays an important role in supporting a good immune system.
Other health markers
Another marker for the test measure is MCV, which reflects nutrient status such as B12 and folic acid. I think eating nutritious foods play a key role in this food. The test also looks at RDW, where variability in red blood cells may point to stress or micronutrient problems. Supporting gut health, getting enough sunshine for natural vitamin D, and including a variety of nutritious foods, can keep these numbers healthy in the range.
The test also investigated leukocyte counts in search of immune health. Factors like sleep, stress and detox support are crucial here. Finally, they looked at the ALP, which pointed to liver, bones and bile health. I’ve been using bitterness lately (also from thriving) which helps support the liver and detox. NAC and glutathione may also help these ALP numbers.
I think it helps me reduce my biological age
Looking at all the data and thinking back on what I’ve done in recent years, there are some key patterns coming up. I haven’t added all of these things at once, far from it. It was a slow habit over time and a lot of trial and error were performed. But some principles do stand out.
Nutrition
The first is the nutrient density. I focus on getting a lot of protein and micronutrients in the morning, ideally within an hour of waking up and before caffeine. I found that everything else seemed easier to get into place when I hydrate with minerals, naturally sunny, and ate a nourishing breakfast earlier in the day – my energy, my blood sugar, and even my mood.
Another important thing is blood sugar regulation. Imbalance of glucose levels indicates inflammation in the body. For me, that means eating as much protein as possible and cutting processed foods and refined sugars. I also made after-dinner exercise a regular part of my day.
I’ve tried wearing a continuous glucose monitor (CGM) to see what worked for me and it was eye-opening. I now know that even small changes, such as walking after lunch or not snacking late at night, can have a significant impact.
Solar power
Sunshine is probably one of the most underrated tools in our health toolbox. I like to joke about how I am solar! Morning sun helps set the circadian rhythm and improves energy, mood and hormone balance. The sun at noon supports vitamin D and mitochondrial health.
I try to go out around the morning and noon as much as possible. No, I don’t overburn or burn, but I’m not afraid of the sunshine we are taught.
Sports and exercise
Sports is another huge pillar. I walk every day, sometimes with a weighted vest, and lift weights a few times a week. Strength training has always been a game-changer, not only because of my appearance, but also because of how I feel. As Dr. Gabrielle Lyon said, “Muscles are organs of longevity”, I really believe that.
Then there is recovery. I sauna a few times a week, supporting my sleep like my job and making time for happiness, relationships and rest. I also try to learn how to slow down and enjoy life, not always in the “GO” mode. I believe this has a big impact on my biology and anything else.
Healthy Aging Tonics
In terms of supplements, I focus on quality supplements and rotate according to the needs of my body. My staple food is methylated B vitamins, minerals from all sources, broad spectrum magnesium, omega-3s, glutathione and collagen. I also use choline-rich foods and supplements, sometimes trimethylglycine or zinc methylation, depending on my lab and how I feel.
Thinking body and epigenetics
We are increasingly learning how our thoughts, emotions, and beliefs affect our biology. books Faith Biology Explore how powerful our minds are in gene expression and overall health. I’ve seen this in my life, too. My physical health is reflected when I take more roots, gratitude and emotional balance.
We can’t always control our situation, but we can develop habits, routines, and internal stories that support our biology, rather than opposing biology. I really think that our emotions, relationships and mentality are part of the health equation. One of even the most important parts.
Aging from the inside out
Biological age is just a number, and while it’s exciting to see this number drop, what really matters is how we feel and function. It helps to me to track things like HRV, glucose, and inflammation. But, it has nothing to do with perfection. This is what adjusts what helped me thrive.
I may retest every 6 to 12 months to see how my biological age changes with different habits and seasons and keep pulsing. But no matter the numbers, I continue to focus on the basics: nutritious food, good sleep, sunshine, happy exercise, real connection and rest.
If you are interested in trying the bio-age test, you can check out the test I’ve used through functional health. But you don’t need testing to start supporting your health at the cellular level. Start with something simple and sustainable. Hydrate (with minerals!), eat real food, enjoy the sun, sleep well, and move the body. The rest can be stratified over time.
Ultimately, age is really just a number, and how our lives matter more than the candles on our birthday cake.
Have you ever tested your biological age? Leave a comment and let us know!
