Ever wondered if you could turn back time? While we can’t literally stop the clock, there is a way that we can slow down aging. And the good news is that doing everyday, simple habits can make a big positive impact.
I keep track of my health through lab testing with Function Health. One test I recently took with them gave me a fascinating look into something called biological age. As it turns out, it’s very different from your actual age in years. My chronological age is 38, but my biological age came back as 21.7.
And of course, the results piqued my interest! I looked into the different factors this test looks at and what I may be doing that contributes to a lower biological age. The bottom line is that there are things we can do to improve how our cells age as we get older.
An Overview of Biological Age
In this post, I’ll walk through what biological age really means and how it’s measured (especially in the test I did). I’ll also dive into the lifestyle factors I believe contributed to a lower biological age. Whether or not you ever take a test like this, I truly believe we all have the ability to support cellular health and age with vitality.
Biological Age vs. Chronological Age: What’s the Difference?
Chronological age is just the number of birthdays we’ve had and is a fixed number. Biological age, however, is a measure of how well our body is functioning at a cellular level. It takes into account how fast (or slow) we’re aging on the inside.
The gold standard for measuring biological age is a DNA methylation test. This looks at how your genes are expressing themselves based on chemical markers. While this test is fascinating and considered very accurate, it’s also relatively expensive and not super accessible yet.
The Function Health test I did doesn’t use methylation, but instead analyzes a wide range of biomarkers from a simple blood draw. While it’s not the gold standard, I like that it’s comprehensive, repeatable, and still offers very helpful insights. It also lined up with what I know about my own health journey and how I feel on a day-to-day basis.
How I Measured My Biological Age
The biological age test I did looked at nine different biomarkers that together give a snapshot of how the body is aging. These include markers related to liver and kidney health, inflammation, immune response, nutrient status, and blood sugar regulation.
Albumin
The first one is albumin, a protein made by the liver that plays a role in transporting nutrients and maintaining fluid balance. It’s something hospitals often monitor in recovering patients, and it turns out it’s also a useful marker for overall cellular health.
I suspect that things like getting enough high-quality protein and staying hydrated with minerals played a big role in my healthy albumin levels. I also do a lot of liver support through things like sauna, castor oil packs, and bitter herbs.
Creatinine
Another key marker was creatinine, which gives insight into kidney function. This one may be influenced by hydration and toxin load. Over the years, I’ve been really mindful of focusing on getting enough minerals, staying hydrated, and reducing environmental toxins. I choose clean household and beauty products, filter our water, and use gentle detox supplements like Zeolite.
I also make it a point to sweat daily, either through exercise or sauna. Plus, I pay close attention to hydration by adding minerals to my water throughout the day.
Blood Sugar
Glucose was another important factor, since blood sugar regulation plays a major role in aging. I’ve shared before how I prioritize protein at every meal, especially in the morning. I also try to avoid refined sugars and opt for balanced meals. Movement after meals, particularly walking, makes a huge difference for me.
I’ve also noticed that sunlight, especially morning light, supports better blood sugar regulation for me. Sunlight helps set our circadian rhythms, which positively influences insulin sensitivity.
Inflammation
Inflammation is also a big piece of the puzzle, and one of the markers the test looked at was high-sensitivity C-reactive protein (hs-CRP). This is one of those numbers you want to keep low, and this test is more sensitive than a standard CRP test.
For me, regular sauna use has made a noticeable difference. I also use anti-inflammatory foods and supplements, occasionally fast, and rotate in omega-3s and other anti-inflammatory tools like Fatty15. These practices aren’t just about lab numbers, they’re about feeling good and giving my body a break from low-grade inflammation.
Lymphocytes and Immune Health
There were other markers too, like lymphocyte percentage (an indicator of immune function). I focus on gut health and make sure I’m getting enough fiber and leafy greens to help with this. Just Thrive’s probiotic is my go-to supplement for gut health. Vitamin D from the sun and getting enough zinc also play a big role in supporting a good immune system here.
Other Health Markers
Another marker the test measures is MCV, which reflects nutrient status, like B12 and folate. I think eating nutrient-dense foods plays a key role in this one. The test also looks at RDW, red blood cell variability that may point to stress or micronutrient issues. Supporting gut health, getting enough sun for natural vitamin D, and including a variety of nutrient-dense foods have all likely helped keep those numbers in a healthy range.
The test also looked at white blood cell count for immune health. Factors like sleep, stress, and detox support are key here. And lastly, they look at ALP, which points to liver, bone, and bile health. I’ve been using bitters lately (also from Just Thrive), which help support the liver and detox. NAC and glutathione may also be helpful for those ALP numbers.
What I Believe Helped Me Lower My Biological Age
Looking at all the data and thinking back on what I’ve done in recent years, a few key patterns emerge. I didn’t add all of these things at once, far from it. It’s been a slow layering of habits over time, with plenty of trial and error. But a few principles really stand out.
Nutrition
The first is nutrient density. I focus on getting a lot of protein and micronutrients in the morning, ideally within an hour of waking and before caffeine. I’ve found that when I hydrate with minerals, get natural sunlight, and eat a nourishing breakfast early in the day, everything else seems to fall into place more easily—my energy, my blood sugar, even my mood.
Another important piece is blood sugar regulation. Imbalanced glucose levels can indicate inflammation in the body. For me, that means eating plenty of protein and cutting out processed foods and refined sugar as much as possible. I also make movement after meals a regular part of my day.
I’ve experimented with wearing a continuous glucose monitor (CGM) to see what works for me, and it’s been eye-opening. I now know that even small changes, like walking after lunch or not snacking late at night, can have a big impact.
Solar Powered
Sunlight might be one of the most underrated tools in our wellness toolbox. I like to joke and say that I’m solar powered! Morning sunlight helps set circadian rhythms and improves energy, mood, and hormone balance. Midday sun supports vitamin D and mitochondrial health.
I try to get outside first thing in the morning and again around midday whenever possible. And no, I don’t overdo it or burn, but I also don’t fear the sun the way we’ve been taught to.
Movement and Exercise
Movement is another huge pillar. I walk daily, sometimes with a weighted vest, and I lift weights a few times per week. Strength training has been a game-changer, not just for how I look but for how I feel. As Dr. Gabrielle Lyon says, “Muscle is the organ of longevity,” and I’ve come to really believe that.
Then there’s recovery. I sauna a few times per week, support my sleep like it’s my job, and make time for joy, relationships, and rest. I’ve also worked hard to learn how to slow down, enjoy life, and not always be in “go” mode. I believe this has had just as big an impact on my biology as anything else.
Supplements For Healthy Aging
On the supplement side, I focus on quality supplements and rotate based on what my body needs. Methylated B vitamins, minerals from all sources, broad-spectrum magnesium, omega-3s, glutathione, and collagen are my staples. I also support methylation with choline-rich foods and supplements and sometimes trimethylglycine or zinc, depending on my labs and how I’m feeling.
Mind-Body and Epigenetics
We’re learning more and more about how our thoughts, emotions, and beliefs affect our biology. Books like The Biology of Belief explore how powerful our minds are when it comes to gene expression and overall health. I’ve seen this in my own life too. When I’m more grounded, grateful, and emotionally balanced, my physical health reflects it.
We can’t always control our circumstances, but we can create habits, routines, and internal stories that support our biology instead of working against it. I really believe that our emotions, relationships, and mindset are part of the health equation. Maybe even one of the most important parts.
Aging Well From the Inside Out
Biological age is just a number, and while it’s exciting to see that number go down, what really matters is how we feel and function. For me, tracking things like HRV, glucose, and inflammation has been helpful. However, it’s not about perfection; it’s about tuning into what helps me thrive.
I’ll likely retest every 6 to 12 months to see how my biological age shifts with different habits and seasons and to keep a pulse on things. But no matter the number, I’ll keep focusing on the basics: nutrient-dense food, good sleep, sunlight, joyful movement, real connection, and rest.
If you’re interested in trying a biological age test, you can check out the one I used through Function Health. But you don’t need a test to start supporting your health at a cellular level. Begin with what’s simple and sustainable. Hydrate (with minerals!), eat real food, get sunlight, sleep well, and move your body. The rest can be layered in over time.
Ultimately, age is really just a number and how we live matters more than how many candles are on our birthday cake.
Have you ever tested for your biological age? Leave a comment and let us know!
