Can you lower your biological age?

Your chronological age only moves in one direction. Your biological age — an estimate of how old your body seems based on markers of health and function — appears to be more flexible.

What the research shows

Healthy habits track with healthy aging. A large 2018 study of U.S. adults found that people who followed five low-risk lifestyle factors — never smoking, a healthy body weight, regular physical activity, a healthy diet and moderate alcohol intake — had a life expectancy at age 50 about 14 years longer for women and 12 years longer for men than people who followed none.

Epigenetic age may shift. In a 2021 pilot randomized trial, 43 healthy men followed an 8-week program of diet, exercise, sleep and relaxation guidance. The intervention group's epigenetic-age estimate fell by about 3.2 years relative to controls. It's a small, short study that needs replication — but it suggests biological-age markers can respond to lifestyle.

How is biological age measured?

Researchers use epigenetic clocks such as Horvath's multi-tissue clock and PhenoAge, which combine DNA methylation patterns or blood biomarkers into an age estimate. Results vary between tests, so trends over time are more meaningful than any single number. Learn more in our biological age guide.

Where to start

1. Don't smoke — the single biggest modifiable factor. More in our longevity habits guide.
2. Move daily and train strength at least twice a week.
3. Eat mostly whole foods with plenty of plants and adequate protein.
4. Protect 7–9 hours of sleep.
5. Keep alcohol low.

See where you stand with the free biological age calculator.