Longevity Decoded: Reverse Your Biological Age
Unlocking the Secrets to Biological Age
I was able to reverse my biological age by almost 16 years, and it keeps going down. In fact, every single part of me is acting—at least cellularly—at a younger age.
Things that were not “supposed” to happen at my age, like my Anti-Müllerian hormone levels rising, happened.
I’m not the only one who has been able to do this.
Aging is inevitable, but what if you could slow it down? The way we age is not solely determined by our birth year. Instead, our biological age—the true measure of how old we are on a cellular level—can offer deeper insights into our health and longevity. More importantly, we have the power to change it through lifestyle choices.
Why Biological Age Matters
Biological age is a much better indicator of healthspan and lifespan.
Chronological age is just a number—it doesn’t account for how differently people age. One 45-year-old could feel vibrant and energetic, while another might struggle with health issues. This difference is because biological age reflects internal aging processes, which are influenced by factors like stress, diet, and lifestyle.
Biological age matters because it tells you more about your overall health and potential lifespan by revealing how well your cells are functioning and whether your lifestyle choices are helping or harming your body.
While we can’t turn back the clock on chronological aging, biological age can be altered through lifestyle interventions.
By making healthier lifestyle choices—eating well, staying active, managing stress, being discerning with your relationships, and prioritizing sleep—you can slow down or even reverse your biological clock.
It’s empowering to realize that small, daily habits can have a profound impact on how you age.
Testing for Biological Age
One of the most fascinating ways to test for biological age is through telomeres, the protective caps at the ends of our chromosomes. Think of telomeres like the plastic tips on shoelaces—they protect the delicate strands of DNA. Every time a cell divides, these telomeres get a little shorter. Shortened telomeres are linked to cellular aging and conditions like heart disease, cancer, and neurodegenerative disorders.
By testing telomere length, you can get a sense of how “old” your cells are. Longer telomeres suggest healthier, more youthful cells, while shorter telomeres can indicate accelerated aging.
While telomere length is a key biomarker of biological age, DNA methylation offers another powerful lens. The DNA methylation clock, discovered by Dr. Steve Horvath, tracks how genes are “turned off” or “on” with age. Methylation patterns can change with lifestyle, giving you the ability to slow or reverse biological aging through tailored interventions.
Together, they provide a more comprehensive picture of how well you’re aging. Telomeres reflect cellular wear and tear, while DNA methylation shows how your lifestyle choices are influencing your genes.
When you combine epigenetic testing with telomere length analysis, you get a clearer, more actionable sense of your biological age and how you can improve it. (And a small note here that if you REALLY want to biohack yourself, you’d test a few other things and a full body scan, but that’s a blog for another day).
Let’s Talk Telomeres
The first time I heard of a telomere, it was while getting a facial back in 2010.
My amazing friend Kim Pfabe was researching how telomeres could impact turnover in skin cells. Turns out she was ahead of her time at least in the cosmetic world.
Telomeres and Skin Health
Longer telomeres may contribute to a more youthful appearance, reducing visible signs of aging like wrinkles. So, by supporting your telomeres through lifestyle choices, you might also keep your skin looking radiant from the inside out. As many of you know I do not use Botox or any injectibles as I prefer to age naturally, but that doesn’t mean I want to look old!! Protecting my telomeres is a key way I am able to look more youthful.
Telomeres and Fertility
Telomeres play a role in fertility, especially in women. As cells, including ovarian cells, age, telomeres shorten.
This process can affect ovarian function, potentially impacting fertility. By maintaining healthy telomeres, there’s the potential to preserve fertility for longer—though research in this area is still developing, it opens up exciting possibilities for reproductive health.
Longevity and Disease Prevention
It’s not just about looking good—short telomeres are associated with diseases like heart disease, diabetes, and neurodegenerative disorders. By slowing down telomere shortening, we may be able to delay or prevent these age-related diseases. While telomere-based therapies are still in the experimental stages, they hold immense promise for the future.
The great thing is, we can lengthen our telomeres!
A study by Dr. Dean Ornish and Nobel laureate Dr. Elizabeth Blackburn found that participants who adopted healthier lifestyle habits experienced longer telomeres, highlighting the profound impact lifestyle can have on biological age.
Life Design
Understanding and tracking your biological age is just the beginning. What makes the biggest difference is combining scientific insights with lifestyle practices to help you live longer, healthier, and more vibrant years. Here’s how:
1. Have a Purpose in Life: Having a purpose in life is an indicator of healthy aging. This study found that purpose is correlated with reduced mortality. Other studies point to the link between purpose and living a longer life.
2. Reduce Stress: Studies show that chronic stress accelerates telomere shortening. Stress-reducing practices like mindfulness, meditation, and yoga can help.
3. Get Movement Every Day: Exercise is linked to longer telomeres and DNA Methylation. A recent study points to how important a variety of leisurely, moderate, and vigorous exercise is.
4. Focus on Diet: What you eat plays a huge role in epigenetic changes. A plant-based diet rich in antioxidants (from fruits, vegetables, and omega-3 fatty acids) has been linked to improved DNA methylation and longer telomeres.
5. Nurture Social Connections: Research from the Blue Zones, areas where people live the longest, emphasizes the importance of community and social connections. Strong social networks can increase longevity, showing that lifestyle factors go beyond just diet and exercise.
6. Honor the Mind-Body Connection: Positive emotions and a strong sense of purpose have been linked to a longer lifespan. A study published in the Proceedings of the National Academy of Sciences found that happiness and emotional well-being significantly reduce mortality rates.
7. Prioritize Sleep: Poor sleep habits are associated with shorter telomeres, so make sure you’re getting consistent, restful sleep.
8. Supplement Wisely: Some supplements, like vitamin C, vitamin E, and resveratrol, may protect telomeres from oxidative stress. There are also telomerase activators, though the science is still emerging.
Combining Science and Lifestyle: The Key to Longevity
With the scientific understanding of biological age—through telomeres, DNA methylation, and epigenetics—we have an incredible opportunity to pair it with lifestyle strategies that can extend both healthspan and lifespan.
From nutrition and exercise to social connections and a sense of purpose, the choices we make every day matter.
By focusing on community, mindfulness, and well-being, alongside the biological markers of aging, you’re giving yourself the best shot at living a longer, healthier, and happier life.
When we focus on biological age instead of chronological age, we’re not just looking to add years to our lives—we’re aiming to add quality years.
By slowing cellular aging, supporting DNA methylation, and improving telomere health, you can extend your healthspan—the years you spend living vibrantly and free from disease and increase your quality of life.
The power is in your hands! (And in our new Longevity Protocol!)