How to Lower Biological Age: Blood Tests and Biomarkers Guide

Are You Aging Faster Than You Should?

It’s the question that drives the longevity industry. Thanks to modern epigenetics we can now measure the rate at which you are aging. More importantly, we can slow it down—and in some cases, reverse it.

Two men, both 45 years old on paper. One has the energy of a30-year-old, runs marathons, and has pristine bloodwork. The other is pre-diabetic, exhausted, and already on multiple medications. What separates them isn’t chronological age—it’s biological age.

This guide will teach you how to measure your true age and deploy evidence-based interventions to turn back the clock at the cellular level.

The Science of Biological Age

What is Biological Age?

Biological age measures the cumulative damage and dysfunction in your cells, tissues, and organs. It’s determined by:

DNA Methylation: Chemical tags on DNA that change with age
Telomere Length: Protective caps on chromosomes that shorten over time
Inflammatory Markers: Chronic inflammation accelerates aging
Metabolic Function: How efficiently your cells produce and use energy
Cellular Senescence: Accumulation of “zombie cells” that secrete inflammatory signals

The Hallmarks of Aging (9 Pillars)

Genomic instability (DNA damage)
Telomere attrition (chromosome shortening)
Epigenetic alterations (methylation changes)
Loss of proteostasis (protein regulation)
Deregulated nutrient sensing (insulin/mTOR)
Mitochondrial dysfunction (energy crisis)
Cellular senescence (zombie cells)
Stem cell exhaustion (regeneration failure)
Altered intercellular communication (inflammation)

Effective anti-aging strategies target multiple hallmarks simultaneously.

Part 1: Measuring the Damage

1. Epigenetic Clocks (DNA Methylation Tests)

These are the gold standard for measuring biological age.

How It Works

Your DNA accumulates chemical tags (methyl groups) at predictable sites as you age. By analyzing hundreds of these methylation sites, algorithms can determine your biological age with high accuracy.

Available Tests (2026)

TruDiagnostic TruAge COMPLETE ($499)

Tests 850,000 methylation sites
Provides:
- Biological age
- DunedinPACE (pace of aging)
- Telomere length estimate
- Immune age
- Age-related disease risk scores
Turnaround: 3-4 weeks

Elysium Index ($299)

Tests 100,000 methylation sites
Uses Horvath Clock algorithm
Simpler dashboard interface
Best for: Beginners tracking over time

GrimAge2 (Research grade)

Best predictor of mortality risk
Analyzes smoking, alcohol signatures
Not yet commercially available

Interpretation

Target: Be at least 3-5 years younger biologically than chronologically
Elite performers: 10-15 years younger (Bryan Johnson is -5.1 years at age 46)
Red flag: If biological age > chronological age, you need immediate intervention

Re-Testing Protocol

Retest every 12 months
Takes 6-12 months to see meaningful change
Track trends, not individual fluctuations

2. Key Blood Biomarkers

Get a comprehensive panel every 6 months. Here are the critical markers:

Metabolic Health

HbA1c (Glycated Hemoglobin)

What it measures: 3-month average blood sugar
Optimal: < 5.2%
Good: 5.2-5.6%
Pre-diabetic: 5.7-6.4%
Why it matters: High blood sugar = protein glycation = accelerated aging

Fasting Glucose

Optimal: 75-90 mg/dL
Acceptable: 90-99 mg/dL
Action: If above 95, implement time-restricted feeding

Fasting Insulin

Optimal: < 5 µIU/mL
Good: 5-10
Why it matters: Insulin resistance is the root of metabolic aging

Cardiovascular Risk

ApoB (Apolipoprotein B)

The TRUE driver of atherosclerosis
Optimal: < 60 mg/dL
Good: 60-80 mg/dL
More important than: LDL cholesterol (which is misleading)

Lp(a) - Lipoprotein(a)

Genetic marker for cardiovascular risk
Optimal: < 30 nmol/L
Fixed: Genetically determined (test once)
Note: If elevated, aggressively manage other risk factors

hs-CRP (high-sensitivity C-Reactive Protein)

Inflammation marker
Optimal: < 0.5 mg/L
Good: 0.5-1.0 mg/L
High: > 3.0 mg/L
Why it matters: Chronic inflammation (“inflammaging”) accelerates every disease

Methylation Status

Homocysteine

Measures methylation cycle function
Optimal: < 7 µmol/L
Good: 7-10 µmol/L
High homocysteine indicates deficiency in: B12, Folate, or B6

Hormonal Health

Free Testosterone (Men)

Optimal: Top 25% of range for your age
For 40-year-old male: > 10 pg/mL
Why it matters: Low T accelerates muscle loss, cognitive decline

DHEA-S

“Youth hormone” produced by adrenal glands
Optimal (men 40-49): 250-640 µg/dL
Declines with age
Supplementation: Consider if < 150 (consult physician)

Thyroid Panel (TSH, Free T3, Free T4)

Optimal TSH: 1.0-2.0 μIU/mL (not just “in range”)
Low thyroid = sluggish metabolism = accelerated aging

Vitamins & Minerals

Vitamin D (25-hydroxyvitamin D)

Optimal: 50-80 ng/mL
Most men are deficient (<30)
Supplement: 5000 IU daily if deficient

Magnesium (RBC Magnesium, not serum)

Optimal: Top 25% of range
Deficiency linked to poor sleep, anxiety, heart arrhythmias

Omega-3 Index

Target: > 8%
Measures EPA+DHA in red blood cell membranes
Supplement: 2-4g fish oil if low

Organ Function

ALT/AST (Liver Enzymes)

Optimal: < 20 U/L (even if “normal” range goes to 40)
Elevated = fatty liver or inflammation

eGFR (Kidney Function)

Optimal: > 90 mL/min/1.73m²
Monitor creatinine levels

3. Advanced Testing (Optional)

VO2 Max

Cardiorespiratory fitness is the #1 predictor of longevity
Get tested annually at sports lab or estimate with fitness trackers
Target: Top 20% for your age

DEXA Scan

Bone density + body composition
Track lean mass vs fat mass
Every 12-24 months

Coronary Calcium Score (CAC)

Direct measurement of arterial calcification
One-time screening at age 40-45
Score of 0 = extremely low risk

Advanced Lipid Panel (NMR LipoProfile)

LDL Particle Number (LDL-P)
Small dense LDL
More predictive than standard cholesterol panel

Part 2: Strategies to Reverse the Clock

1. Caloric Restriction (CR) and Time-Restricted Feeding

The Science Caloric restriction is the ONLY intervention proven to extend lifespan in every organism studied (from yeast to primates). It works by:

Activating AMPK (cellular energy sensor)
Inhibiting mTOR (growth pathway)
Inducing autophagy (cellular cleanup)
Improving insulin sensitivity

Implementation Options

Option A: 16:8 Time-Restricted Feeding (Daily)

16-hour fast, 8-hour eating window
Example: Eat 12 PM - 8 PM only
Easiest to sustain long-term
Results: Expect 5-10% calorie reduction naturally

Option B: 5:2 Intermittent Fasting

5 days normal eating
2 days: 500-600 calories only
More aggressive autophagy activation

Option C: Fasting Mimicking Diet (Monthly)

5-day protocol (ProLon or DIY)
~800 calories/day, low protein
Results: Powerful immune system reset, stem cell regeneration

Avoid: Chronic severe caloric restriction (causes muscle loss, hormonal disruption)

2. Exercise: The Longevity Prescription

The Goldilocks Zone

Too little: Sedentary death sentence Too much: Excessive endurance training increases oxidative stress Just right: This protocol

Weekly Exercise Blueprint

Zone 2 Cardio: 150-200 min/week

60-70% max heart rate
“Can hold a conversation but slightly breathless”
Walking, cycling, rowing, swimming
Benefit: Mitochondrial biogenesis, metabolic health

VO2 Max Training: 1-2 sessions/week

4 min hard effort (90% max HR)
3 min recovery
Repeat 4-6 times
Benefit: Cardiovascular capacity (strong predictor of longevity)

Resistance Training: 3-4x week

Heavy compound lifts (squat, deadlift, bench, rows)
6-12 reps per set
Progressive overload
Benefit: Muscle preservation (sarcopenia is aging)

Daily Movement: 8,000-10,000 steps

Walk after meals (lowers glucose spikes)

3. Sleep: The Foundation

Poor sleep accelerates biological aging by 3-5 years.

Non-Negotiables

7-9 hours per night
Consistent sleep/wake times (±30 min)
Room: 65-68°F, pitch black, quiet
No caffeine after 2 PM

Sleep Stack

Magnesium Glycinate: 400mg
Glycine: 3g
L-Theanine: 200mg
Apigenin: 50mg

Track: Use Oura Ring or Whoop to monitor sleep quality metrics.

4. Stress Management: Protect Your Telomeres

Chronic stress shortens telomeres faster than smoking.

Evidence-Based Protocols

10-Minute NSDR (Non-Sleep Deep Rest)

Yoga Nidra or guided meditation
Activates parasympathetic nervous system
Daily practice

HRV Training

Heart Rate Variability (HRV) is a biomarker of stress resilience
Use biofeedback apps (HeartMath, Elite HRV)
Box breathing: 4 sec inhale, 4 sec hold, 4 sec exhale, 4 sec hold

Sauna Protocol

20 min at 175°F, 4x/week
Increases heat shock proteins
Reduces all-cause mortality by 40% (Finnish studies)

5. Supplementation: The Core Stack

Foundational (Everyone)

Omega-3: 2-4g EPA/DHA
Vitamin D3 + K2: 5000 IU + 200mcg
Magnesium: 400-600mg

Longevity Stack (Men 40+)

NMN: 500-1000mg
Resveratrol: 500mg
TMG: 500mg (prevents methyl depletion)

Methylation Support (If homocysteine > 10)

Methylated B-Complex
Methylfolate: 1mg
Methylcobalamin (B12): 1mg

6. Pharmacological Interventions (Advanced)

Consult a physician before using any prescription medications.

Metformin

Diabetes drug with anti-aging properties
Mimics caloric restriction
Dosage: 500-1000mg daily
TAME Trial: Ongoing study for longevity indication
Downside: May blunt exercise adaptations

Rapamycin (Sirolimus)

mTOR inhibitor
Most potent longevity drug known
Dosage (off-label): 5-8mg weekly
Risks: Immunosuppression, mouth sores
Only for: Advanced biohackers under medical supervision

GLP-1 Agonists (Semaglutide/Ozempic)

Emerging data for cardio-metabolic benefits beyond weight loss
Reduces inflammation, improves insulin sensitivity
Use: If metabolically unhealthy (high HbA1c, obesity)

Part 3: The Complete Reversal Protocol

90-Day Biological Age Reversal Challenge

Phase 1: Foundation (Days 1-30)

Get baseline bloodwork + epigenetic test
Implement 16:8 time-restricted feeding
Start Zone 2 cardio (3x/week, 30 min)
Optimize sleep protocol
Add foundational supplements

Phase 2: Intensification (Days 31-60)

Add VO2 max intervals (1x/week)
Add resistance training (3x/week)
Implement cold exposure (3x/week, 3 min)
Add longevity stack (NMN + Resveratrol)
Practice daily NSDR

Phase 3: Optimization (Days 61-90)

Perform 5-day fasting-mimicking diet
Get follow-up bloodwork
Adjust based on biomarkers
Retest epigenetic age at 12 months

Expected Results:

Subjective: 30-40% improvement in energy
Blood markers: HbA1c ↓ 0.2-0.5%, hs-CRP ↓ 50%
Biological age: -1 to -3 years (with 12 months of adherence)

Case Study: Bryan Johnson’s “Blueprint”

Tech billionaire Bryan Johnson has achieved a biological age of 40.9 when chronologically 46 (5.1 years younger).

His Protocol (Simplified):

23-hour daily fast (1 massive meal)
1 hour daily exercise (mix of zone 2 + strength)
100+ supplement daily regimen (don’t recommend)
Perfect sleep: 8+ hours, tracked
Monthly blood tests, quarterly epigenetic tests
Gene therapy, plasma exchange (extreme)

Key Takeaway: You don’t need to spend $2M/year. Focus on 20% of actions that provide 80% of results (see 90-day protocol above).

Conclusion: What Gets Measured Gets Managed

Your biological age is the ONLY scoreboard that matters. Stop guessing—start testing.

Action Plan

Week 1: Order TruAge test + comprehensive bloodwork
Week 2-4: Implement foundation (sleep, fasting, exercise)
Month 2-3: Add supplements and optimize based on results
Month 12: Retest and compare

You cannot reverse decades of damage overnight, but you CAN halt the acceleration and begin the reversal process. The time to start is now.

Your cells are listening. What signals will you send them today?