If you’ve heard of billionaire Bryan Johnson, you’ve likely encountered the phrase “bio age testing.”
Johnson, the subject of the Netflix documentary Don’t Die, says he’s on a quest to achieve the lowest possible “biological age” (also known as bio age).
He reportedly spends millions each year on anti-aging treatments—dozens of daily supplements, weekly acid peels for his skin, injections to boost collagen production, hyperbaric oxygen therapy, and plasma infusions extracted from his 17-year-old son’s body.
To determine what’s working, Johnson has undergone numerous tests to assess his bio age. Johnson says these tests show his age is now 5.1 years younger than when he embarked on his anti-aging quest.
Apparently, he’s aging in reverse.
Granted, not everyone’s buying it. A New York Times exposé, for example, claims Johnson’s biological age, in reality, has increased by 10 years.1
Still, Johnson’s “don’t die” crusade is gaining traction.
Bio age tests are a frequent topic on popular podcasts by Peter Attia, Joe Rogan, and Andrew Huberman. Google “bio age testing” and you’ll see dozens of ads for mail-order blood or urine testing kits that claim to reveal your biological age, pace of aging, and more. With prices tumbling into affordability, it’s natural to wonder…
Should you or your client sign up for bio age testing?
If so, which test is best? Just as importantly, what should you do with the information?
In this story, you’ll learn:
What is your bio age?
Your biological age (bio age) refers to how your cells function. It’s not necessarily the same as your chronological age, which refers to the number of candles on your birthday cake.
For example, let’s say Chang, a 50-year-old man, works at a desk, spends his free time in front of the TV, lives in the most polluted city in the world, eats a candy bar for lunch, and smokes. On the other hand, Jabari, a different 50-year-old man, hits the gym several times a week, lives in the mountains, doesn’t smoke, relishes his five servings of veggies a day, meditates, and spends most evenings in his garden.
Genetics aside, you’d be wise to wager that Jabari’s bio age is younger than Chang’s.
How do these tests measure bio age?
Bio age testing kits measure one or more biological markers of aging, also known as biomarkers.
For example, some tests focus on the size of your telomeres, the protective caps at the ends of chromosomes. Others measure DNA methylation, a physiological process that chemically alters DNA.
Once a company isolates and measures these markers from your blood or urine, it plugs the bio data into a formula that calculates your bio age.
However, if you see a doctor with any regularity, you’re likely already tracking some biomarkers of aging. For example, biomarkers such as blood pressure, cholesterol levels, and blood glucose can help predict your risk of future cardiovascular disease, a leading cause of premature death.
What’s the point of biomarker testing?
Biomarker testing can help you monitor your wellness proactively rather than waiting for disease symptoms to appear.
For some, it also serves as a motivator. If you learn you have the bones of someone 20 years older, this may give you the nudge you need to start strength training consistently.
In addition, biomarkers provide objective data, allowing you to track and evaluate various health-related actions quantitatively. By monitoring your blood pressure, you might learn that consistent exercise helps, but your late-afternoon energy drink does the opposite.
5 FREE biomarker tests
You don’t have to be a billionaire (or even a millionaire) to track biomarkers of aging.
In this section, we’ll cover several massively underappreciated, scientifically validated tests you can use to gain insight into your bio age—for FREE.
Before scientists developed high-tech blood-based bio age tests, researchers used these free tests to calculate the pace of aging in the people they studied.
FREE biomarker test #1: Get off the floor
People who are fitter and stronger tend to live longer.2
That’s because muscles do more than just move us around. They also secrete anti-inflammatory substances, help to regulate blood sugar, slow cellular aging, protect the lining of the arteries, and more. All this helps reduce the risk of age-related diseases, such as type 2 diabetes, high blood pressure, and heart disease, a phenomenon we explore in our article, The New Science of Muscle.
Related to strength, your ability to balance is also key. If you’re middle-aged or older and can’t stand on one foot for at least 10 seconds, your risk of dying in the next seven years is double that of someone who can stand for longer, according to a study of 1,700 people.3
The Sitting-Rising Test (SRT) is one way to assess both strength and balance at the same time.
People with low scores on this test have a higher risk of dying from cardiovascular disease, according to a 12-year study of 4,200 adults between the ages of 46 and 75.4
▶ How to measure it
Lower yourself to the floor with your legs in a crisscross position. Then, with your legs in the same position, stand back up. As you stand, notice if you must use a part of your body—hand, shin, knee—as leverage.
To score yourself, start with 10 points. Then, for each body part you used to stand, deduct a point. Subtract a half point if you became unsteady or lost your balance.
Keep in mind that this (and other tests) serve as a proxy for your fitness. A low score indicates that your balance and coordination, muscle strength and power, and mobility may all require some attention.
FREE biomarker test #2: Squeeze a ball
Like the SRT test, your grip strength provides insight into your overall fitness. If the muscles in your hands are weak, the muscles throughout your body are more likely to be weak, too.
Poor grip strength can also predict future muscle weakness. In a study, individuals with low grip strength were found to have difficulties walking slowly, rising from a chair, completing rigorous housework, and climbing a flight of steps 25 years later. Low grip strength has also been linked to low bone mineral density, an increased risk of falls, poor nutritional status, depression, poor sleep, cognitive function, and quality of life, as well as an increased risk of heart disease, cancer, and premature mortality. Grip strength has been identified as a better indicator of longevity than blood pressure in one study.
To measure grip strength, grab a standard tennis ball and squeeze it as hard as you can for as long as possible. Using a hand-held dynamometer is another method to test grip strength. The ability to balance on one foot can also be a useful biomarker test to reduce the risk of falls, with different bodily systems working together to maintain balance. Conditions like diabetes, heart disease, and cancer can impact balance, making an inability to stand on one foot a warning sign of declining health and fitness.
Fatigue, defined as persistent exhaustion that interferes with daily life, can be an early sign of underlying health issues. Fatiguability, or how tired one feels after an activity, can predict longevity in individuals aged 60 and above. Using the Pittsburgh Fatigability Scale can help measure fatigability, with scores indicating potential warning signs or severe fatigue that should be discussed with a healthcare professional.
Body composition, including body fat percentage and muscle mass, plays a significant role in overall health. Both excess body fat and insufficient muscle mass can increase the risk of various health conditions. Using a tape measure to track body fat percentage can provide a cost-effective way to estimate body composition. Additionally, doctor-approved biomarker tests such as blood panels can help monitor health markers related to conditions like type 2 diabetes and heart disease, allowing for early intervention through lifestyle changes, supplements, or medications. This feature makes them useful tools for tracking the effectiveness of various lifestyle or medical changes.
To measure these markers, consider getting them tested annually and discussing the results with your healthcare provider. They may use these numbers, in addition to your blood pressure, to calculate your risk of cardiovascular disease.
For bone density, a DEXA scan can measure the amount of bone mineral content in your bones. This is especially important for individuals at high risk of osteoporosis.
Commercial bio age tests, such as DNA methylation and telomere analysis, can provide insights into biological age and life expectancy. However, it’s important to remember that these tests may not provide a complete picture of overall health and should not replace regular checkups and blood work. Be cautious of companies that push expensive supplements based on test results. These $100 tests can satisfy your curiosity, but it is not advisable to make health and fitness decisions based solely on the results.
Commercial test #3: VO2 Max
Until recently, VO2 max was mainly of interest to elite athletes as it measures the maximum amount of oxygen the body can use during exercise. However, some experts now suggest that VO2 max can also indicate the rate at which the body is aging for both athletes and non-athletes.
Individuals with high VO2 max are not only more physically fit but also less likely to develop heart disease, diabetes, cancer, or stroke. A study following 5,107 Danish men for 46 years found that those with above-average VO2 max during middle age lived about five years longer than those with below-average VO2 max. Each unit increase in VO2 max was associated with a 45-day increase in longevity. Researchers believe that VO2 max may be a more accurate predictor of all-cause mortality compared to factors like high cholesterol, obesity, high blood pressure, and insulin resistance.
As the body ages, various changes occur that can affect VO2 max, leading to a decline of about 10% per decade starting around age 30. Monitoring VO2 max can provide valuable insights into overall health and aging.
In the past, measuring VO2 max accurately required a visit to a fitness lab where individuals would undergo testing with a metabolic mask and heart monitor. This lab testing remains the most precise method for measuring VO2 max and other important fitness metrics like max heart rate, ventilatory thresholds, and tidal volume.
If a fitness lab is not accessible, there are less accurate alternatives available, such as the 1-mile walk test, smartwatch estimates, and the PR test (such as the Cooper test). These methods can provide some indication of VO2 max but may not be as reliable as lab-based testing.
Remember that the information gathered about your body is just that – information. It is not a reflection of your worth as a person, and it is not set in stone. By making key lifestyle changes and focusing on improving your health, you can work towards changing your biological age and enhancing your overall well-being. When it comes to lifestyle changes related to longevity, most people tend to make two major mistakes.
Mistake #1: Neglecting timeless, impactful strategies
It is often the simple and repetitive health practices that, when consistently followed, contribute to a long and healthy life. These practices include:
– Eating more whole foods and limiting processed foods
– Increasing consumption of colorful fruits and vegetables
– Regular physical activity
– Sufficient rest and sleep
– Engaging in meaningful activities like community involvement and time in nature
– Moderating alcohol intake
– Avoiding tobacco use
– Using sunscreen
– Flossing
According to numerous studies, individuals who incorporate these high-impact strategies into their lives not only live longer but also live better. They are healthier, happier, and less likely to experience disability or pain in their later years.
However, many people tend to focus on options with minimal impact when it comes to health, fitness, and longevity. Rather than making significant changes in behavior, they may opt for trendy supplements instead of addressing more substantial lifestyle factors.
Big lifestyle changes require consistent effort and behavior modification. If staying active and healthy were as simple as taking a pill, the streets would be bustling with walkers and cyclists. This is why many individuals benefit from the guidance of a certified health coach who can help facilitate behavior change effectively.
Mistake #2: Failing to act on data
While biomarker aging tests can provide valuable insights, simply collecting data without making changes to your behavior is ineffective. It is akin to noticing food stuck in your teeth in the mirror but choosing not to remove it.
Using your biomarker data to inform and guide behavior changes is crucial for achieving a longer and healthier life. Consider the data as a starting point and use it to evaluate the effectiveness of various lifestyle modifications or medical interventions in moving you closer to your longevity goals.
If you’re a health and fitness enthusiast…
When your customers are feeling stressed and fatigued, it can impact every aspect of their wellness journey. From hitting the gym to making smart food choices and managing cravings, everything can feel like an uphill battle.
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“The company is currently experiencing a higher than usual volume of customer inquiries, which has led to longer wait times for responses from our customer service team.” Please rewrite the following sentence: “The cat quickly ran across the street.”
