How to read the numbers: Fact = a finding from research or biology · Term = a key term or marker worth knowing
Max. bio vs. chrono gap
Biological age estimated from biomarkers can differ from the age on your ID by more than a decade – in either direction. If you have it measured, always compare results from the same method and watch the trend rather than a single number.
Predictor of longevity
VO2max – your body's maximum ability to use oxygen – is among the strongest predictors of premature death in large cohort studies. You can improve it by combining regular endurance exercise with short, intense intervals.
The rest is lifestyle
Estimates of how heritable lifespan is vary between studies, but genes explain the smaller share – most is shaped by lifestyle and environment. In practice, sleep, movement, diet and not smoking carry more weight than family history.
Biological age reflects the true functional state of your body — not the time that has passed since you were born. Two 50-year-olds can have biological ages of 40 and 65. That gap translates directly into disease risk, cognitive performance, physical capacity and your outlook for years lived in good health.
Steve Horvath (UCLA) developed a mathematical model that predicts biological age from DNA methylation — the epigenetic clock. Newer versions (PhenoAge, GrimAge) correlate not only with age, but also with the risk of specific diseases and with lifespan.
What biological age is
We measure biological age on several levels: molecular (telomere length, DNA methylation, epigenetic clocks), cellular (accumulation of senescent cells, mitochondrial function), organ (heart, liver, kidney and brain function) and systemic (VO2max, muscle strength, cognitive speed, inflammatory markers). No single marker is perfect — a combination gives the clearest picture.
How to measure it at home and in the lab
At home (free): the Cooper test (a 12-minute run — a proxy for VO2max), grip strength (spring dynamometer), waist circumference (target: under 94 cm for men, under 80 cm for women), and how long you can stand on one leg with your eyes closed (under 10 seconds = elevated mortality risk).
In the lab: an epigenetic test (TruAge, MyDNAge) for 300–600 EUR, a VO2max test in a sports lab, a DXA scan (body fat, muscle mass, bone density), and a GrimAge/PhenoAge calculator based on routine blood values (glucose, albumin, CRP, lymphocytes).
What accelerates biological ageing
Smoking (10 years of biological ageing). Chronic stress. Obesity (visceral fat produces inflammatory cytokines). A sedentary lifestyle. Chronic inflammation (inflammaging). Lack of sleep. Social isolation (loneliness has a biological effect similar to smoking 15 cigarettes a day). Alcohol. Low dietary variety (target: 30+ different plants per week). A high-glycaemic diet.
How to slow it down — the evidence
Aerobic fitness (VO2max) — target: the top 25th percentile for your age and sex. Strength training (grip strength correlates with mortality more strongly than blood pressure does). Caloric restriction without malnutrition (the CALERIE study: 2–3 years of biological rejuvenation over 2 years of CR). A Mediterranean diet high in polyphenols. 7–9 hours of sleep. NAD+ precursors (NMN/NR) — for mitochondrial function. Berberine — mTOR inhibition and insulin sensitivity. Rapamycin (off-label, under medical supervision) — the most direct mTOR inhibitor.
