Biological Age Tests: Must-Have Insights for Aging Well
If you’ve come across billionaire Bryan Johnson, you may have encountered the term biological age testing. Featured in the Netflix documentary Don’t Die, Johnson is on a mission to achieve the lowest possible biological age—often referred to as bio age. His quest reportedly costs millions each year, involving a cocktail of daily supplements, skin treatments, collagen-boosting injections, hyperbaric oxygen therapy, and even plasma infusions from his 17-year-old son. According to Johnson, various tests indicate he has successfully lowered his biological age by 5.1 years. However, skepticism lingers, with reports like a New York Times exposé suggesting the opposite—that his biological age has actually increased by a decade. Regardless of the controversy, Johnson’s approach has popularized bio age tests, leading to numerous discussions on platforms like podcasts hosted by Peter Attia, Joe Rogan, and Andrew Huberman.
As bio age tests become more accessible—with mail-order blood and urine testing kits advertised online—many wonder whether these tests are worth the hype. Should you or your clients consider biological age testing? If so, which test is genuinely reliable? Moreover, how best can you utilize this information? This article sheds light on:
– Five cost-free methods to gauge your overall health and pace of aging from home
– Doctor-approved bio age tests you may have overlooked
– The research supporting commercial bio age tests and their value
– The common pitfalls people encounter while pursuing health and longevity outcomes
What is Your Biological Age?
Biological age (bio age) gauges how your body functions at a cellular level and can differ significantly from your chronological age. For instance, consider two 50-year-old men: Chang, who leads a sedentary lifestyle, consumes junk food, and smokes, versus Jabari, who exercises regularly, eats a balanced diet rich in vegetables, and avoids smoking. While both may be 50 chronologically, it’s likely that Jabari’s biological age is significantly younger due to his healthier lifestyle.
Understanding Bio Age Tests
Bio age testing kits evaluate biological markers of aging, also known as biomarkers. Commonly analyzed markers include telomere length, the protective caps on chromosomes, and DNA methylation, which chemically modifies DNA. Once a company processes these samples from blood or urine, it calculates your bio age using specific formulas. However, many individuals may already be tracking some biomarkers during routine health check-ups, including blood pressure, cholesterol levels, and glucose, which can provide valuable insights into cardiovascular risk and overall health.
The Value of Biomarker Testing
Engaging in biomarker testing allows for proactive health monitoring, enabling individuals to address potential health issues before they escalate. Moreover, discovering unfavorable biomarkers can serve as motivation for lifestyle changes. For example, finding out you have the bone density of someone significantly older can inspire a commitment to strength training. By tracking health metrics like blood pressure, individuals can objectively assess the impact of specific lifestyle choices.
Five Cost-Free Methods to Assess Your Bio Age
You don’t need a billionaire’s budget to monitor your biological markers. Below are scientifically validated yet often overlooked, cost-free methods to evaluate your bio age.
1. The Sitting-Rising Test (SRT)
Your ability to lower yourself to the floor and then rise again without support can indicate your overall fitness and balance—a crucial factor in longevity.
How to Measure: Start in a standing position, lower yourself to the ground in a cross-legged manner, and then rise without using your hands or knees. Score yourself based on how many supports you needed to return to standing. A lower score indicates a higher risk of cardiovascular-related conditions.
2. Grip Strength Assessment
Strong grip strength is linked to overall physical health, as it often correlates with overall muscle strength.
How to Measure: Using a tennis ball, squeeze as hard as you can for 15 to 30 seconds. If you can maintain the grip for 90 seconds, you’re well above average. A simple hand-held dynamometer can also provide an accurate measure of grip strength.
3. One-Leg Stand
Testing your balance on one leg can reveal important information about your muscular coordination, especially for those who are older.
How to Measure: Stand on one leg near a wall. Time how long you can maintain balance. Compare your results to age-specific averages to assess your standing.
4. Evaluate Fatigue Levels
Feeling fatigued is more than tiredness; it can indicate underlying health issues.
How to Measure: Use the Pittsburgh Fatigability Scale to rate how fatigued you feel after various activities. A score of less than 15 suggests you’re in good shape; scores above 25 warrant a discussion with a healthcare professional.
5. Body Composition Monitoring
Both low muscle mass and excess fat can have detrimental health implications.
How to Measure: While high-tech imaging methods exist, a simple tape measure can provide valuable insights into body composition. Measure your neck, waist, and hip circumference, and use these figures to assess your body fat percentage.
Recognized Doctor-Approved Tests
In addition to DIY methods, consider professional evaluations to gain more sophisticated insights into your bio age. These tests often include blood panels and bone density scans, both driven by medical necessity and insurance coverage in many regions.
– Blood Panels: Yearly blood work can track markers related to heart disease and diabetes, as well as provide actionable health insights.
– Bone Density Scans: Especially crucial for women and those at higher risk for osteoporosis, these scans can gauge your bone health and prevent fractures that could lead to severe complications.
Commercial Bio Age Tests: What to Consider
For those willing to invest, commercial biological age tests are available. However, it’s essential to approach these tests with caution. Biological age isn’t fixed; it can fluctuate depending on various factors like stress levels, lifestyle changes, and even organ-specific aging.
While tests such as DNA methylation and telomere length can provide interesting snapshots of health, remember that they might not reveal the complete picture. It’s crucial to discuss results with a qualified healthcare professional instead of solely relying on commercial insights.
Concluding Thoughts on Your Bio Age Journey
Viewing your biological markers as information—rather than judgments—can empower you to take charge of your health. If tests reveal that your body is aging faster than your chronological age, embrace it as an opportunity for change. Focus on proven lifestyle shifts, such as increased physical activity, balanced nutrition, and adequate sleep, which impact biological age significantly.
Avoiding common pitfalls—like ignoring fundamental health strategies or failing to act on the data gathered—will set you on the path toward a longer and healthier life. With the right approach and mindset, you can effectively leverage bio age testing to better understand your health and take actionable steps toward aging well.
