Improve Your Biological Age: Hacks That May Turn Back the Epigenetic Clock

Our biological age often reveals more about our health than our chronological age. While the birthday cake dutifully counts the years, biological age shows how fit and vital our body actually is. The good news is that we are not helpless in the face of this process. An increasing number of studies show that the biological clock can be slowed through targeted lifestyle changes – and, with some discipline, may even be turned back.

In this article, you will learn what biological age means, which modern measurement methods are available and which strategies can help keep your cells young for longer.

Table of contents

1. What exactly is “biological age”?
2. Methods for measuring biological age
3. Why is it worth lowering biological age?
4. Lifestyle is key: how we influence our epigenetics
5. Nutrition as a biohack: “anti-ageing” on your plate
6. Bad news for couch potatoes: exercise keeps you young
7. The holy grail of youth: sleep and stress reduction
8. Hot topic: how sauna use influences cellular ageing
9. A cold kick for the cells: what cold baths really do
10. Red light, younger tissue? What lies behind light therapy
11. Fine-tuning & biohacks: intelligent supplements and longevity therapies
12. It is the combination that counts: youthfulness need not remain a dream
13. References

What exactly is “biological age”?

“Bio-age” represents the hard facts – not only for longevity enthusiasts. In fact, biological age describes relatively precisely how “old” our body really is, independently of our date of birth. It takes into account the wear and tear affecting our cells, organs and tissues. Some people look 50 but feel as vital as someone in their mid-30s, while for others the opposite is true. The difference often lies in biological age.

It reflects factors such as lifestyle, environment and genes and tells the individual life story of your body. Scientists associate a low biological age with greater vitality, better adaptability and a powerful immune system. Conversely, a higher biological age is associated with declining regenerative capacity – cells accumulate more damage, metabolism slows and the risk of age-related symptoms and diseases increases.

This becomes visible, for example, through grey hair or wrinkles, but these external signs are only the tip of the iceberg. What matters is that a higher biological age statistically means a greater risk of chronic disease and lower life expectancy. This makes clear why so many people are striving to lower their biological age – the aim is to gain more healthy and active years of life.

Methods for measuring biological age

For a long time, biological age was an abstract concept. Today, however, researchers can determine it relatively accurately, above all thanks to the epigenetic clock. This is a type of biomolecular ageing indicator based on DNA methylation. In 2013, scientist Steve Horvath developed the first epigenetic age test capable of predicting the age of human tissue with remarkable precision. Horvath identified 353 specific markers, or methylation sites, on DNA whose patterns change systematically over the course of life. These methylation patterns can be used to calculate a “DNA methylation age”, meaning epigenetic age, which often correlates closely with the body’s actual biological condition.

How does this work? Over the course of life, certain chemical groups, known as methyl groups, attach themselves to our DNA or are removed from it. These epigenetic marks influence which genes are active in a cell. The sum of these changes acts as a molecular record of our experiences: our diet, stress, environmental toxins and positive influences such as exercise or healthy nutrition all leave traces on DNA. The body therefore “records” long-term smoking or chronic stress, for example, in the form of altered methylation patterns. The older we become, the more these patterns change – in other words, the epigenetic clock continues to tick.

Alongside the epigenetic clock, there are other biomarkers of biological age. One well-known marker is the length of the telomeres, the protective caps at the ends of our chromosomes. Telomeres shorten with every cell division. Severely shortened telomeres are associated with cellular ageing and declining regeneration. However, telomere tests are less precise and are strongly influenced by genetics and blood-cell types.

Good to know: Epigenetic tests are now considered the gold standard because they incorporate a large number of data points and are repeatable. Modern epigenetic tests such as the neotes bioAge Test analyse hundreds of DNA sites and use them to create a biological age profile. If the epigenetically measured value decreases, we have effectively lowered our biological age.

Why is it worth lowering biological age?

Biological age is not simply a number – it has genuine prognostic value. Studies show that a higher biological age, measured using epigenetic clocks, is associated with increased susceptibility to disease and mortality. A meta-analysis involving more than 13,000 people found, for example, that individuals whose epigenetic age was ahead of their chronological age, meaning they had “aged faster”, had a significantly higher risk of cardiovascular disease, cancer and premature death.

Key finding: A further development of the Horvath clock, known as the PhenoAge clock, incorporates clinical laboratory values alongside methylation data. In 2018, the developers led by Morgan Levine showed that a lower PhenoAge value was associated with fewer age-related diseases, better physical function and a longer lifespan. In other words: lower biological age = more healthy years of life.

These findings support the concept of geroscience: if we slow or temporarily reverse biological ageing processes, we may be able to delay several age-related diseases simultaneously. Researchers speak of an “extended healthspan”, meaning a longer healthy lifespan. The goal is not merely to live for many years but to remain fit, active and independent for as long as possible. By lowering biological age, we reduce the risk of common lifestyle-related diseases such as diabetes, high blood pressure, dementia and cancer – all of which occur more frequently when the body has aged prematurely.

Lifestyle is key: how we influence our epigenetics

Perhaps the most important factor influencing biological age is our lifestyle. Genes do play a role, but studies suggest that up to 80% of the variation in epigenetic age can be explained by environmental and lifestyle factors. This means that, to a large extent, you control how quickly your body ages. Everything you do regularly – what you eat, how you move, how you sleep and how you deal with stress – leaves biochemical traces, in both positive and negative ways.

Nutrition as a biohack: “anti-ageing” on your plate

Many people have already suspected it: a healthy diet can genuinely slow ageing, while unfavourable eating habits may accelerate it. This becomes particularly clear when looking at calorie intake. Experiments in various organisms – from yeast cells and mice to humans – show that calorie restriction, meaning a moderate reduction in calories without nutrient deficiency, can slow the ageing process.

The first controlled human study, the CALERIE trial, found that a two-year moderate reduction in calorie intake measurably slowed the pace of epigenetic ageing. In this study involving 220 healthy adults, the DunedinPACE measure, an indicator of ageing speed, fell significantly in the calorie-restriction group compared with the control group. Although the effect was relatively small, the study provides important evidence that human ageing can indeed be influenced through nutrition.

Intermittent fasting, or time-restricted eating, and longer breaks between meals are also being studied intensively for their anti-ageing effects. Fasting activates cellular recycling processes known as autophagy, promotes DNA repair and reduces chronic inflammation – all factors associated with slower rates of ageing.

Alongside calorie quantity, the quality of our food naturally matters. An anti-inflammatory whole-food diet rich in antioxidant plant compounds, vitamins and unsaturated fatty acids supports cellular health. Omega-3 fatty acids deserve particular mention: they have anti-inflammatory effects and appear to influence biological ageing positively. A long-term study found that high blood levels of omega-3 were associated with significantly lower mortality – on average, people with a high omega-3 index lived almost five years longer than those with low levels.

There is also evidence regarding epigenetic ageing markers. In the DO-HEALTH study involving 777 older adults, taking 1 g of marine omega-3 fatty acids per day, equivalent to approximately ≥1 g EPA/DHA daily, led to a slight slowing of the epigenetic clock over three years. When combined with vitamin D and a simple exercise programme, additive positive effects were observed. These findings support the saying: “You are what you eat” – even at the level of your DNA markers. A Mediterranean diet rich in vegetables, fruit, fish, olive oil and nuts has also been associated with younger epigenetic profiles in observational studies.

Bad news for couch potatoes: exercise keeps you young

Regular physical activity is one of the most effective “anti-ageing medicines”. Physically active people tend to have a younger biological age than inactive individuals. Exercise positively influences nearly all mechanisms of ageing: it improves cellular metabolism, keeps mitochondria fit, reduces inflammatory markers and promotes regeneration.

A recent study involving more than 3,500 participants found that people who were highly active, for example through a high step count and regular intensive activity, showed slower epigenetic ageing on average. Researchers found that higher activity levels were associated with less epigenetic age acceleration – an effect partly mediated by improved immune function and lower cardiovascular risk factors.

You do not need to be a competitive athlete to benefit. Even moderate exercise, such as brisk walking, cycling or swimming several times a week, is among the most effective habits for healthy ageing. Consistency is crucial: the body “remembers” inactivity through unfavourable epigenetic changes. Conversely, an active lifestyle can counteract age-related changes. In proverbial terms: use it or lose it – those who keep moving remain young for longer. You can read more in our article Exercise and longevity.

The holy grail of youth: sleep and stress reduction

Our sleep behaviour and stress management are also frequently underestimated in relation to biological age. Both act as decisive control levers. During sleep, the body carries out highly efficient repair and detoxification processes. Chronic sleep deprivation or persistently poor sleep quality, by contrast, acts like an accelerator on the motorway of ageing.

A 2024 study showed that poor sleep quality is associated with faster epigenetic ageing. Particularly among people who already slept poorly, biological age, measured using the GrimAge and DunedinPACE clocks, increased as sleep quality deteriorated. Insufficient sleep was also associated with a higher risk of metabolic syndrome – a vicious cycle, because metabolic disorders in turn promote ageing. The message is clear: good-quality, sufficient sleep is anti-ageing for both the brain and the body. Aim for 7–8 hours of sleep per night and maintain a regular sleep routine.

Psychosocial stress is another factor that becomes embedded in our cells. Persistent emotional stress, anxiety and depression keep the body in a state of constant activation. High cortisol levels and inflammatory substances damage not only our cells over time but also our DNA. Studies have found that people exposed to high levels of stress often show accelerated epigenetic ageing patterns and shorter telomeres.

Tip: Relaxation techniques such as meditation, yoga and breathing exercises can help switch off the body’s “fight-or-flight” mode effectively. This allows the organism to repair and rejuvenate itself. Social support, hobbies and everything that brings joy should also be cultivated, because mental well-being is reflected directly in cellular health. You can find practical approaches in our article Reducing stress with nutrition, meditation and vital nutrients.

Hot topic: how sauna use influences cellular ageing

Regular sauna use has long been regarded as more than simple wellness – it may have measurable longevity effects. In a large Finnish long-term study involving more than 2,000 participants, frequent sauna use, defined as 4–7 sessions per week, was associated with around 40% lower all-cause mortality and fewer cardiovascular deaths. Why? Heat stimulates circulation, dilates blood vessels and in some respects mimics the effects of moderate endurance exercise. This improves blood flow and supplies organs and muscles with oxygen more effectively – conditions under which cells may remain healthy for longer. Interestingly, research also shows that frequent sauna bathing is associated with lower chronic inflammatory values: C-reactive protein (CRP), an inflammatory marker, was significantly lower among Finnish people with frequent sauna routines.

At the cellular level, heat exposure acts as a controlled stressor that activates protective mechanisms. Heat-shock proteins – a type of cellular repair enzyme – are produced in greater quantities and help restore damaged protein structures. This promotes cellular regeneration and may counteract neurodegenerative processes over the long term, as initial studies suggest. Pro-inflammatory signalling substances such as interleukin-6 do rise temporarily, but this increase in turn stimulates the release of anti-inflammatory IL-10 – similar to exercise, where an acute stimulus leads to lower inflammation in the long term.

Studies involving athletes and untrained individuals also show that repeated sauna sessions adapt the immune system. In one study, a three-week sauna intervention significantly increased the number of circulating leukocytes, or immune cells. The mitochondria, the powerhouses of our cells, also benefit from heat exposure: repeated exposure to heat can stimulate the formation of new, high-performing mitochondria in muscle cells. Some longevity experts therefore suspect that sauna use may even have positive effects on the epigenetic clock by reducing inflammatory processes and activating cellular repair mechanisms. This has not yet been conclusively proven, but one thing is clear: one or more sauna sessions can be hot medicine for your cells – quite literally.

A cold kick for the cells: what cold baths really do

Ice baths and cold showers as a fountain of youth? An increasing number of studies suggest that controlled cold exposure can have remarkable effects on cellular health and ageing processes. The principle behind this is hormesis – a short-term “shock” to which the body responds by becoming more resilient and improving its defence mechanisms. When you enter cold water, stress hormones such as adrenaline are released. The body attempts to generate heat and activates brown adipose tissue in the process. This specialised fat burns calories to produce warmth and is packed with mitochondria.

Studies show that repeated cold-water immersion may promote mitochondrial biogenesis, meaning the formation of new cellular powerhouses, which improves energy production in your cells over the long term. In one mouse experiment, regular moderate cold exposure improved metabolism and insulin sensitivity and reduced excess weight – factors that may also influence human longevity.

The effect on chronic inflammation, often referred to as “inflammaging”, is particularly interesting. A study in the European Journal of Applied Physiology found that participants who bathed regularly in cold water over several weeks had significantly lower levels of pro-inflammatory cytokines in their blood. Another study reported that experienced winter swimmers had fewer upper respiratory infections than a comparison group – an indication that cold exposure may “train” the immune system.

Cold therefore has immunomodulatory and anti-inflammatory effects. Blood vessels constrict and then dilate again after the bath, which improves circulation and boosts lymphatic flow – similar to a pumping movement for the immune system. The body also releases more antioxidants to counteract cold stress. Over time, the organism adapts: regular users of cold exposure report greater stress tolerance and improved mood, which may be related to an increase in the mood-enhancing neurotransmitter noradrenaline.

In brief: Greater mitochondrial power, less inflammation and lower oxidative stress – all of this helps protect cells from premature age-related damage. However, the cold stimulus only works when applied consistently. An ice bath every few weeks will achieve little; regular short cold exposures, for example 3–5 times per week, are the key.

Red light, younger tissue? What lies behind light therapy

Red-light lamps are familiar from physiotherapy and home beauty routines, but light therapy, or photobiomodulation, is now also conquering the longevity scene. Cells are exposed to red or near-infrared light, typically at wavelengths of around 600–850 nm. Does that sound esoteric? Not at all. Research shows that these wavelengths reach our cells directly and improve mitochondrial function. Red light interacts with an enzyme in the respiratory chain, cytochrome c oxidase, increasing ATP production, or cellular energy – something like a small turbocharger for the cellular power plant. More energy means that cells can carry out repair and regeneration processes more efficiently. Studies of wound healing and collagen have shown, for example, that tissue regenerates more quickly under red light and that skin structure and muscle fatigue may improve.

The anti-inflammatory effects of red-light therapy are also noteworthy. The light stimulus initially creates a mild oxidative signal – the cell temporarily produces more reactive oxygen species (ROS). This small amount of “light stress” acts as a signal for the body to strengthen its defences: antioxidant enzymes are activated and pro-inflammatory factors are downregulated. Harvard scientist Michael Hamblin has reported that low-dose red or near-infrared light significantly reduced inflammatory markers in many studies, including lower levels of prostaglandins and M1 macrophage cytokines. In practice, this means that red light may reduce swelling and accelerate healing in joint pain, arthritis and muscle damage. At the same time, it promotes circulation, partly by releasing nitric oxide, allowing nutrients to reach cells more effectively.

New findings go even further. In 2021, an experiment involving stem cells showed that near-infrared light could “rejuvenate” aged stem cells – the cells regained their ability to divide and showed more youthful mitochondrial activity. This result offers a glimpse of the anti-ageing potential that the correct dose of light may hold.

In practical terms, red-light therapy is not magic but an evidence-based tool for improving cellular function. Consistent use and the correct wavelength and intensity are important. Reputable providers and home-use devices specify these parameters. Whether used for skin rejuvenation, muscle recovery after exercise or as a daily “light shower” in the morning, red light may help reduce inflammation, increase cellular energy and thereby turn back biological age to some extent.

Fine-tuning & biohacks: intelligent supplements and longevity therapies

Research into longer life is progressing rapidly and produces exciting new ideas almost every day on how ageing may be slowed or even reversed. Alongside proven basics such as nutrition, exercise, sleep and stress management, more and more supplements and medicines with anti-ageing potential are moving into the spotlight.

Calcium alpha-ketoglutarate (CaAKG)

This molecule from the citric acid cycle has attracted attention in recent studies. CaAKG occurs naturally in the body but declines significantly with age. Initial studies suggest that CaAKG supplementation may have positive effects on cellular ageing and inflammation. In a small study involving 42 people who took CaAKG daily for approximately seven months in the form of a supplement called Rejuvant®, researchers made a remarkable observation: epigenetically measured biological age fell by an average of eight years compared with baseline. These findings are preliminary, because the study was not placebo-controlled, but they are highly promising. CaAKG may help make ageing cells metabolically “younger” and stimulate cellular waste disposal through autophagy. Larger clinical studies are currently underway to confirm this effect. Based on this evidence, neotes already offers CaAKG as a product, neotes α, to support personal longevity routines. You can read more about the compound in our article Calcium alpha-ketoglutarate (CaAKG).

NAD+ boosters

Many people may already have heard of them, because the longevity community is enthusiastic about NAD+ boosters such as nicotinamide riboside and NMN. NAD+ is a molecule essential for cellular energy and DNA repair. NAD+ levels decline with age. Preparations such as nicotinamide riboside or NMN are intended to stimulate NAD metabolism. Animal studies show improvements in mitochondrial function and lifespan, while initial human studies show favourable effects on metabolism and blood pressure. Whether NAD+ boosters directly influence epigenetic age is still being investigated. Nevertheless, they are already considered promising geroprotectors.

Senolytics

Another new group of stars in the field of youthfulness are known as senolytics. These are compounds that selectively destroy old, senescent cells. Senescent cells, often referred to as “zombie cells”, drive ageing processes by releasing inflammatory substances. Compounds such as quercetin, a plant substance, and the medicine dasatinib have been used successfully in cell and mouse studies to reduce these harmful cells. Clinical trials in humans are underway, with the hope of reducing signs of ageing. Some plant-based senolytics, for example in certain food supplements, are already available, but their benefits have not yet been conclusively proven.

Rapamycin and mTOR inhibitors

Rapamycin, a compound derived from bacteria, extended lifespan by more than 20% in some animal experiments. It suppresses the mTOR pathway, a cellular growth pathway that is often overactive with age. Small studies in humans, for example involving older adults and improved vaccination responses, provide indications of feasible doses. However, because of potentially serious side effects, rapamycin is currently not a general anti-ageing recommendation but primarily a research tool – although undoubtedly one of the most fascinating.

It is clear that science is working on ways to slow ageing deliberately. Some of these approaches may find their way into everyday life in the future. Yet one thing is already certain: the foundations must be right. No pill can compensate for neglecting the basics. Lifestyle remains the dominant factor. New therapies will probably work best when built on a foundation of healthy living, acting as amplifiers.

It is the combination that counts: youthfulness need not remain a dream

Lowering biological age is not magic but a realistic goal, provided we are willing to invest in our health. Lifestyle is medicine: through conscious nutrition, sufficient physical activity, restorative sleep and stress reduction, we can make our molecular clock tick more slowly.

Initial clinical studies even show that reversing epigenetic age may be possible. An eight-week programme involving diet, exercise, relaxation and targeted food supplements led to a rejuvenation of the epigenetic clock by approximately 1.5–3 years in middle-aged men. Other pilot studies, including one using growth hormone and metformin, also provided indications that rejuvenation may be achievable. While high-tech geroprotectors such as senolytics and NAD boosters continue to be researched, we can already take action today. Whether it is a daily evening walk, healthy Mediterranean-style food, regular fasting or yoga for relaxation, all of these small adjustments add up to a major effect.

It is worthwhile knowing and tracking your biological age. A test such as the neotes bioAge Test can serve as both a starting point and a source of motivation. Science is only at the beginning, but the direction is clear: ageing is malleable. We do not have to accept age passively as a number in a passport – we can influence it proactively. Our body will reward us with more healthy years.

You can read in detail what biological age reveals about your lifestyle and life expectancy in our article What biological age reveals.

References

1. Horvath S. DNA methylation age of human tissues and cell types. Genome Biol. 2013;14(10):R115.
2. Chen BH et al. DNA methylation-based measures of biological age: meta-analysis predicting time to death. Aging (Albany NY). 2016;8(9):1844-1865.
3. Levine ME et al. An epigenetic biomarker of aging for lifespan and healthspan. Aging (Albany NY). 2018;10(4):573-591.
4. Waziry R et al. Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial. Nat Aging. 2023;3(3):248-257.
5. Fitzgerald KN et al. Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial. Aging (Albany NY). 2021;13(7):9419-9432.
6. Bischoff-Ferrari HA et al. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging: the DO-HEALTH trial. Nature Aging. 2025;5:376-385.
7. Fox FAU et al. Physical activity is associated with slower epigenetic ageing – findings from the Rhineland Study. Aging Cell. 2023;22(6):e13828.
8. Lee HS et al. The association between sleep quality and accelerated epigenetic aging with metabolic syndrome in Korean adults. Clin Epigenetics. 2024;16(1):92.
9. Demidenko O et al. Rejuvant® with calcium alpha-ketoglutarate and vitamins reduces biological age by 8 years in a pilot study. Aging (Albany NY). 2021;13(22):24485-24499.
10. McBurney MI et al. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr. 2021;114(4):1447-1454.
11. Fahy GM et al. Reversal of epigenetic aging and immunosenescent trends in humans. Aging Cell. 2019;18(6):e13028.
12. Justice JN et al. Frameworks for proof-of-concept clinical trials of interventions that target fundamental aging processes. J Gerontol A Biol Sci Med Sci. 2016;71(11):1415-1423.
13. Laukkanen T et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542–548.
14. Heinonen I, Laukkanen JA. Effects of heat and cold on health, with special reference to Finnish sauna bathing. Am J Physiol Regul Integr Comp Physiol. 2018;314(5):R629–R638.
15. Hafen PS et al. Repeated exposure to heat stress induces mitochondrial adaptation in human skeletal muscle. J Appl Physiol. 2018;125(5):1447–1455.
16. Hoekstra SP et al. Elevating body temperature to reduce low-grade inflammation: a welcome strategy for those unable to exercise? Exerc Immunol Rev. 2020;26:42–55.
17. Pilch W et al. The effects of a single and a series of Finnish sauna sessions on the immune response and HSP-70 levels in trained and untrained men. Int J Hyperthermia. 2023;40(1):2179672.
18. Dugué B et al. Adaptation related to cytokines in man: effects of regular swimming in ice-cold water. Clin Physiol. 2000;20(2):114–121.
19. Hamblin MR. Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophys. 2017;4(3):337–361.
20. Eroglu B et al. Photobiomodulation has rejuvenating effects on aged bone marrow mesenchymal stem cells. Sci Rep. 2021;11:13067.