<\/p>\n
Johnson, the subject of the Netflix documentary Don\u2019t Die<\/em>, says he\u2019s on a quest to achieve the lowest possible \u201cbiological age\u201d (also known as bio age).<\/p>\n He reportedly spends millions each year on anti-aging treatments\u2014dozens 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\u2019s body.<\/p>\n To determine what\u2019s 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.<\/p>\n Apparently, he\u2019s aging in reverse.<\/p>\n Granted, not everyone\u2019s buying it. A New York Times<\/em> expos\u00e9, for example, claims Johnson\u2019s biological age, in reality, has increased by 10 years.1<\/sup><\/p>\n Still, Johnson\u2019s \u201cdon\u2019t die\u201d crusade is gaining traction.<\/p>\n Bio age tests are a frequent topic on popular podcasts by Peter Attia, Joe Rogan, and Andrew Huberman. Google \u201cbio age testing\u201d and you\u2019ll 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\u2019s natural to wonder\u2026<\/p>\n Should you or your client sign up for bio age testing?<\/strong><\/p>\n If so, which test is best? Just as importantly, what should you do with the information?<\/p>\n In this story, you\u2019ll learn:<\/p>\n Your biological age (bio age) refers to how your cells function.<\/strong> It\u2019s not necessarily the same as your chronological age, which refers to the number of candles on your birthday cake.<\/p>\n For example, let\u2019s 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\u2019t smoke, relishes his five servings of veggies a day, meditates, and spends most evenings in his garden.<\/p>\n Genetics aside, you\u2019d be wise to wager that Jabari\u2019s bio age is younger than Chang\u2019s.<\/p>\n Bio age testing kits measure one or more biological markers of aging, also known as biomarkers<\/strong>.<\/p>\n For example, some tests focus on the size of your telomeres<\/strong>, the protective caps at the ends of chromosomes. Others measure DNA methylation<\/strong>, a physiological process that chemically alters DNA.<\/p>\n 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.<\/p>\n However, if you see a doctor with any regularity, you\u2019re 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.<\/p>\n Biomarker testing can help you monitor your wellness proactively rather than waiting for disease symptoms to appear.<\/p>\n 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.<\/p>\n 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.<\/p>\n You don\u2019t have to be a billionaire (or even a millionaire) to track biomarkers of aging.<\/p>\n In this section, we\u2019ll cover several massively underappreciated, scientifically validated tests you can use to gain insight into your bio age\u2014for FREE.<\/p>\n 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.<\/p>\n People who are fitter and stronger tend to live longer.2<\/sup><\/p>\n That\u2019s 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.<\/a><\/p>\n Related to strength, your ability to balance is also key. If you\u2019re middle-aged or older and can\u2019t 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<\/sup><\/p>\n The Sitting-Rising Test (SRT) is one way to assess both strength and balance at the same time.<\/strong><\/p>\n 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<\/sup><\/p>\n \u25b6 How to measure it<\/strong><\/p>\n 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\u2014hand, shin, knee\u2014as leverage.<\/p>\n 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.<\/p>\n Keep in mind that this (and other tests) serve as a proxy<\/em> for your fitness. A low score indicates that your balance and coordination, muscle strength and power, and mobility may all require some attention.<\/p>\n 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.<\/p>\n Poor grip strength can also predict future<\/em> muscle weakness. In one study, people with a weak grip were more likely to walk slowly and be unable to rise from a chair, complete rigorous housework, or climb a flight of steps 25 years later.5<\/sup><\/p>\n Low grip strength has also been associated with:6<\/sup><\/p>\n According to one study, grip strength was a better indicator of longevity (or lack thereof) than blood pressure.7<\/sup><\/p>\n \u25b6 How to measure it<\/strong><\/p>\n Grab a standard tennis ball, and squeeze as hard as you can, for as long as you can.<\/p>\n If you can manage 15 to 30 seconds before your grip fatigues, you\u2019re doing fine. Ninety seconds puts you well above average\u2014anything over 90 ranks you solidly in the upper-third percentile.<\/p>\n If you\u2019re below 15, keep in mind that this test is also just one indicator of your overall strength. (And squeezing balls to improve grip strength without training the rest of your body is unlikely to make significant improvements in your overall health and fitness.)<\/p>\n A hand-held dynamometer\u2014available for use at most occupational therapists\u2019 and some gyms\u2014can also test grip strength. (If you\u2019re willing to shell out some cash, you can buy your own for somewhere between $100 and $500.)<\/p>\n An ability to balance on one foot for an extended period can help reduce your risk of falls, one of the leading causes of injury-related death among older adults.<\/p>\n In addition, many different bodily systems\u2014the eyes, inner ear, skeletal muscles, and brain\u2014must work together to help you stay upright.<\/p>\n Conditions like diabetes, heart disease, and cancer can all affect balance. As a result, an inability to stand on one foot can serve as a warning sign for eroding health and fitness.8<\/sup><\/p>\n \u25b6 How to measure it<\/strong><\/p>\n Stand near a wall or chair for safety. Keep your eyes open and hands on your hips. Then, lift your dominant leg and start timing yourself. Once you put your foot down, stop the clock. Repeat the test with your non-dominant leg.<\/p>\n Once you have your times, compare them to the following averages, from a study out of Duke University, to see how you did compared to your age-matched peers.9<\/sup><\/p>\nWhat is your bio age?<\/h2>\n
How do these tests measure bio age?<\/h2>\n
What\u2019s the point of biomarker testing?<\/h2>\n
5 FREE biomarker tests<\/h2>\n
FREE biomarker test #1: Get off the floor<\/h3>\n
FREE biomarker test #2: Squeeze a ball<\/h3>\n
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FREE biomarker test #3: Stand on one foot<\/h3>\n