I Lowered my Biological Age by Almost 2 Years in 2 Months… Here’s How

  • by Nils Osmar. June 14, 2024
  • This post is not intended as, and should not be taken as, medical advice. 
  • See full Medical Disclaimer

For the past year and a half, I’ve been getting blood tests through Lifeextension.com, then entering the results in AI calculators like Aging.ai and PhenoAge. 

Aging.ai is an independent calculator developed by an aging researcher; PhenoAge is Dr. Morgan Levine’s phenotypic age calculator. Both reportedly correlate well with GrimAge and other epigenetic age estimators. So. getting your blood tested regularly and entering the results is a good way of approximating the answers you would get if you paid several hundred dollars for an actual epigenetic test.

I get my blood tested every two or three months, so I can see the results, find out whether my speed of aging is speeding up or slowing down, and tweak my protocol.

Last year’s results

I got my blood tested six times in 2023. According to Aging.ai, my biological age ranged between 29 and 30 years younger than my chronological age.  I was 70 last year; Aging.ai estimated my biological age to be around 40 or 41. 

Bear in mind that it’s not saying I looked 40 or could pass for 4o, but it was an indication that inside, on a cellular level, my biomarkers are closer to those of an average 40 (or 41) year old than a 70 year old. 

PhenoAge looks at some of the same inputs but some very different ones, and has never been quite as generous in its assessments (of me or anyone else), partly because it’s been programmed to adjust the answer closer to your actual chronological age.

For example, if I enter my data in PhenoAge, and tell it I’m 71, it might look at my biomarkers and conclude that my PhenoAge is in my early 60s. But if I change my answer in the “age” field and tell it I’m 51, it says my PhenoAge is in my early 40s. 

So I don’t take its estimates literally, or as gospel truth. I don’t go around telling women that I’m 41 years old when I take out personal ads. But I do find PhenoAge’s answer very helpful as an indication of how fast I’m aging internally and whether or not the things I’m doing are speeding up the aging process or slowing it down.

Aging.ai is gone

Aging.ai has, unfortunately, closed down. I still use it in a sense, because I can compare my current biomarkers to those from last year, and they’re all extremely close to what they were back then. So (if it was still around), and my biomarkers haven’t changed much, it would still be estimating my age as around 40 or 41. But it’s not really useful as a predictive tool anymore. I can’t change my diet and re-test to fine-tune the results.

Luckily, PhenoAge is still around.

Mortality score

Like Aging.AI, the PhenoAge software asks that you enter your data from a blood test, then guesses your biological age. (It’s been trained on the blood tests of hundreds of thousands of people, so should in theory be pretty close.)

PhenoAge also tells you your mortality score (or MS), which represents your probability of death (presumably from aging) within the next 10 years.  A better, or lower estimation of your biological age using PhenoAge correlates nicely with a better, or lower mortality score,

This year’s tests

I’ve done two tests so far this year.

Two months ago

The first one was two months ago, in mid-April. At that time:

  1. My chronological age at that time was 71.3 years old
  2. My PhenoAge at that time at 63.76.  
  3. This suggests my biological age was 7.54 years younger than my chronological age. (Not bad, but not what I’d be hoping for)
  4. My mortality score was 0.135.
  5. Again, remember that PhenoAge is adjusting its answers depending on your actual age. I could have the biomarkers of a 20 year old in perfect health, but it would still not tell me I was as young as Aging.ai used to estimate.

All in all, my April results weren’t bad; they did show that I’m younger biologically than chronologically; but I wanted to do better, to optimize my odds of being alive and kicking as long as possible. So I made some changes in my protocol, and tested again this week.

This week’s test

  1. In this week’s test, my chronological age, or real age, 71.5 
  2. My PhenoAge (estimated biological age) is 62.21
  3. This suggests that my biological age is 9.29 years younger than my chronological age (an almost-two-year improvement over my April score) 
  4. My mortality score (this week) is 0.119, also an improvement.
  5. If the AI is correct, over the past two months, I’ve lowered my odds of dying in the next ten years from 13.5% ti 11%..)
  6. This isn’t a huge difference but bear in mind that I only had two months in which tomato these changes.

Other changes

I’ve noticed more muscle growth lately. I’m only working out for an hour twice a week, but my arms have bulked out more and I have clearer muscle definition.

So, what changed?

I didn’t like the numbers after my April test ….they seemed to be drifting in the wrong direction…. So I made a few changes. 

Dietary changes

My base diet has stayed similar, but I have tweaked it a little. I still eat a largely animal-based diet (supplemented with foods like berries and avocados and onions and garlic, some potatoes, and a few root vegetables). I still drink lots of fermented milk and also drink raw cow’s milk and goat’s milk sometimes. (My diet is omnivorous, kind of a medley of the carnivore and Mediterranean diets). 

The changes were:

  1. I’ve cut back on carbohydrates. I’d been eating two small to medium sized potatoes a day; I cut back to eating tiny little potatoes the size of large olives. I used to eat two or three slices of bread a week; these days, I’m eating one at most.
  2. I’ve cut back on milk and fermented dairy, as another way of lowering my carbs. However, it’s important to me to get some milk fat daily, which is rich in (and is almost the only good source of) C-15 fatty acids. So I still eat a little cream cheese most days, and use butter liberally.
  3. I’ve cut back a little on red meat and have started eating more fish and shrimp and other seafood. (I’m still red meat most days, just not quite as much. I’m still eating sardines or anchovies daily, and have added some low-mercury (SafeCatch) tuna or Pacific salmon steaks several times a week) 
  4. I’ve increased my consumption of organ meats, including chicken hearts and beef liver. I’ve been trying to have organ meats in one form or another once a week; I used to eat them rarely.
  5. I’m using more sea buckthorn berry powder than I used to. Sea buckthorn has been shown in many studies to increase and mobilize stem cells.
  6. I’m eating more hot red peppers than I used to, as a way of getting more capsicum.

Meds and supplements

I take lots of supplements and one medication. (For a list of the ones I’m currently taking, see other articles on this website) But I made some changes after my April blood tests which may well have contributed to my lower biological age:

  1. I started taking rapamycin (a pharmaceutical drug associated with slower aging) again. I had been on a break from it for a few weeks at the time of my April test. 
  2. I’ve increased my DHEA intake from 25 to 50 mg/day. I actually did this to increase my testosterone, but it could have also had an impact on my biological age; DHEA is one of the supplements Greg Fahy includes in the TRIIM trial protocol.
  3. I’ve increased my intake of berberine from 500 mg a night, to 1.5 grams. (I take it with niacin because the combination helps me sleep, especially if I take some magnesium at the same time.) (Increasing it may be the reason for a slight drop in my A1C. However, my blood glucose is still higher than I’d like.)
  4. I’ve increased my intake of taurine from 1 gram to 4 grams/day.
  5. I’ve decreased my intake of NMN. I do still like boosting NAD+ … I take both NMN and NR, on alternate days… but because I’m also taking niacin (at night, to improve sleep), I suspected I might be getting too much NAD+ boosting. So  I’ve cut my NMN (or NR) from 1 gram to 500 mg/day.
  6. I’m taking my testosterone boosting supplements in the morning before working out; my hGH boosting supplements right after; then I wait a few hours before taking my NMN and sirtuin-activating supplements. (In the old days, I was taking the NMN and sirtuin boosters first thing in the morning; that changed a couple of months ago.) This may or may not have helped improve my biological age, but it’s definitely helped my workouts. 
  7. I’ve started taking a small amount of melatonin at night (0.3 mg). (When I take more it interferes with my sleep.)

Upcoming changes

  1. Further increase my intake of colored red, yellow and orange peppers.
  2. Increase my intake of glycine with NAC.
  3. Lower my carbs further, to around 50 grams per day. (I had been eating about 80-90 grams a day; I’ve dropped that to 60-75 grams; the next goal is getting it down around 50).
  4. Start taking benfotiamine.to further lower my blood glucose.
  5. Start monitoring my blood sugar more routinely.
  6. Increase my intake of DHEA even further. (6/29 update: I’ve updated it to 100 mg/day.)

Now that I’ve gotten these test results, I’ll be making several more changes in the next two months. My plan is to:

Not medical advice

This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component.  See full Medical Disclaimer

Want to try PhenoAge?

Here’s a link to the latest version of their calculator, with thanks to Mike Lustgarten: DNAmPhenoAge_gen

You would need to contact Lifeextension or another organization to buy the blood tests to give you the data to enter into the calculator. But the calculator itself is free.

Want to support this website?

If you like the content of this website, you can support it in two ways:

  1. Donating through my Buymeacoffee account: buymeacoffee.com/nilsosmar
  2. Buying anti-aging supplements and products from DoNotAge.org using the discount code PATHWAYS. (DoNotAge is my channel’s sponsor; when you use the discount code, you’ll be buying high quality supplements developed to support healthy aging and life extension, and the channel will receive a small payment, enough to keep us going)

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One Comment

  1. Thanks for the info Nils. The protocols of others are always interesting to review. Especially when they are as thoughtful and informed as yours. After your February post on Sea Buckthorn, I did a little research and have been taking it for the past three months. I have arranged to run some blood tests next month and will be interested if it has had any impact on the blood lipids.

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