How to find your biological age and the biohacking tips to lower it

Doctors share what you should be doing to reverse your biological age

How do you find out your biological age? And does it really determine how long you’ll live for?

IT’S no secret that wellness fads come as quickly as they go.

From the low-fat diets of the noughties to the UPF-free food of today, society loves indulging in the newest health hack.

The newest wellness trend to emerge is “biohacking”.

You may have heard of it via American entrepreneur Bryan Johnson’s infamous anti-ageing quest, or simply by the numerous podcasts that now discuss cell health and biological age.

But what really is biohacking? How do you find out your biological age? And does it really determine how long you’ll live for?

Doctors specialising in stem cell and longevity research explain what biological age really means, how to lower it, and why it’s fast becoming the ultimate wellness metric in modern medicine.

What is biological age?

Biological age — a measurement of how well your body is functioning based on factors like lifestyle, stress, and cellular health — is different to chronological age, as it isn’t fixed and you can reverse it.

According to longevity experts, biological age provides a more accurate picture of health span than the candles on our birthday cake.

And increasingly, it’s being treated as something we can influence.

The CEO of Cellcolabs, Dr Mattias Bernow, who provided the stem cells for biohacker Bryan Johnson, explains that this measurement is “a marker of how old your body seems based on your health, lifestyle, and cellular function.”

In other words, you might be 50 on paper, but living like someone 35 — or 65.

“Two people who are both 40 years old chronologically might have very different biological ages depending on how they live, their stress levels, their metabolic health and more,” says GP and the founder of longevity clinic HUM2N, Dr Mohammed Enayat.

The biggest culprits behind accelerated ageing are changeable: chronic stress, poor sleep, lack of exercise, ultra-processed foods, and environmental toxins are major accelerants.

What accelerates biological ageing?

The good news is that many of the biggest culprits behind accelerated ageing are changeable. Both Enayat and Bernow point to chronic stress, poor sleep, lack of exercise, ultra-processed foods, and environmental toxins as major accelerants.

Parenting itself doesn’t inherently age the body but, as Enayat points out, the chronic sleep deprivation and stress associated with caregiving certainly can.

Inflammation is another central player.

“These factors contribute to increasing low-grade inflammation,” Bernow explains, “which plays a key role in age-related decline and the development of chronic disease.”

However, he says, this process is not set in stone.

“While we can’t control everything, small, consistent changes to reduce these stressors can make a meaningful difference in how we age.”

Which lifestyle changes have the strongest scientific backing?

When it comes to slowing the clock, it turns out the best advice isn’t ground-breaking – it’s just often overlooked.

Quality sleep, regular physical activity, a balanced whole-food diet, meaningful relationships, and avoiding harmful substances all rank highly on the evidence-based list.

Enayat also points to practices such as caloric moderation, intermittent fasting, and resistance training for their “strong results in slowing biological ageing at a cellular level”.

However, these diets impact each sex differently, with intermittent fasting in particular causing more stress on women’s bodies while being effective for men, meaning they will affect biological age differently.

How big a part do genetics play?

Though it’s tempting to think of ageing as a genetic lottery, our DNA doesn’t write the full script.

Though it’s tempting to think of ageing as a genetic lottery, our DNA doesn’t write the full script.

“Genes load the gun, but lifestyle pulls the trigger,” Enayat says, noting that genetics may only account for 20 to 30% of ageing outcomes.

Bernow says that emerging research suggests as much as 80% of ageing is governed by one’s environment and behaviour.

Do supplements make a difference?

Supplements can claim everything from healthier skin to better energy to thicker hair — but it’s fair to be sceptical of whether they really make a difference, or if it’s all marketing.

Supplements can claim everything from healthier skin to better energy to thicker hair — but it’s fair to be sceptical of whether they really make a difference, or if it’s all marketing.

However, there are some supplements that have been proven to be helpful if taken correctly and absorbed properly.

“Protein is essential for preserving muscle mass,” says Enayat, while collagen “may help with skin and joint health,” though its systemic anti-ageing benefits are modest.

Fish oil, magnesium, creatine, and polyphenols all show promise too, but Enayat is keen to emphasise that supplements should support — not replace — healthy habits.

Bernow cautions that while some supplements, like vitamin D, are well-supported (especially in sun-deprived regions), many products on the market are poorly regulated.

“Supplements are not a substitute for healthy habits,” he says, “but in some cases, they can play a supportive role if used thoughtfully.”

How to find out your biological age?

If you’re curious to find out your own biological age, figuring it out requires a blood test.

“The most validated tests look at DNA methylation patterns,” says Enayat, and suggests well-known tests like the Horvath Clock, GlycanAge, and TruAge.

Bernow says that Bryan Johnson uses the DunedinPace test, which claims to show he’s ageing at just 0.66 years per calendar year (66% of his chronological age).

As for how these experts practise what they preach, they say it’s all about balance and consistency.

Enayat’s daily habits include walking, strength training, or stretching, prioritising plants and healthy fats, regular fasting, cold exposure, and supplementing with omega-3, vitamin D, magnesium, and creatine.

“The goal is consistency, not perfection,” he says.

Bernow takes a similar approach, but with less exercise and more socialising — explaining he takes a short morning workout, has plenty of family time, eats balanced meals and drinks minimal alcohol.

“More than anything, I believe in consistency,” he says. “Longevity isn’t about extremes but about the things you do every day, for years.”

So, while biohacking might conjure visions of futuristic and expensive tech, the real secret to ageing well is actually much simpler: Prioritise balance and relaxation.