How Do I Lower My Biological Age?

Start with the biggest levers

• Cardiorespiratory fitness: VO2 max is one of the strongest single correlates of all-cause mortality risk. Zone 2 aerobic work plus a weekly high-intensity session raises it in most untrained people.
• Sleep: chronic short sleep degrades glucose control, inflammation markers and recovery. Consistency of sleep and wake times matters alongside total duration.
• Resistance training: muscle mass and strength track functional aging and metabolic health. Two full-body sessions per week is the usual minimum effective dose.
• Nutrition quality: mostly whole foods, adequate protein, high fiber, limited ultra-processed food and alcohol.
• Stress and recovery: chronic sympathetic load shows up in HRV, resting heart rate and sleep architecture.

Then measure, don't guess

Pick one method and re-run it on a schedule — quarterly is reasonable. Mixing methods (an epigenetic kit one quarter, a blood model the next) produces noise you cannot interpret.

Track the underlying inputs too. If your estimate does not move but your VO2 max, resting heart rate and sleep duration all improved, the physiology is going the right way.

What does not reliably help

No supplement has been shown in human trials to reverse a validated biological age clock on its own. Supplements can support specific deficits, but they do not substitute for training, sleep and nutrition.