Are You Aging Faster Than You Should Be? Discover the Truth About Your Real Age

Introduction

At Argent Alpha, our goal is to help men become "harder to kill" by achieving peak physical and mental health. This concept encompasses being lean, strong, and functional, which is evidenced by achieving a body composition of 15% body fat, having a biological age lower than your chronological age, and excelling in fitness, mobility, cardiovascular, and cognitive tests. Biological age is a crucial subset of this goal.

Biological age measures how well your mind, body, and cells function compared to your chronological age. Unlike chronological age, which is fixed based on your birthdate, biological age can be influenced by lifestyle choices and thus can change over time. Emerging scientific research suggests that biological age is a more accurate indicator of how fast we are aging. If your biological age is higher than your chronological age, you are aging faster than you should be. This discrepancy means your body is effectively "older" than the number of years you have lived, increasing the risk of age-related diseases and overall health decline.

By understanding and managing your biological age, you can take proactive steps to slow down the aging process, enhance your healthspan (quality of years), and potentially extend your lifespan (quantity of years). This article will delve into the concept of biological age, explore its importance, review various testing methods, and provide actionable steps to improve it, ultimately making you harder to kill.

What is Biological Age?

Biological age measures how well your mind, body, and cells are functioning compared to your chronological age. Unlike chronological age, which is fixed based on your birthdate, biological age reflects the cumulative impact of various lifestyle factors such as diet, exercise, stress management, and sleep. This dynamic measure can change over time, providing a more accurate reflection of your overall health and aging process. Understanding your biological age helps you to make targeted lifestyle changes that can slow down or even reverse the aging process, leading to a healthier and potentially longer life.

The Role of Epigenetics

One of the key factors influencing biological age is epigenetics. Epigenetics refers to changes in gene expression that do not involve alterations to the underlying DNA sequence. These changes are influenced by lifestyle and environmental factors, such as nutrition, physical activity, and stress levels. Epigenetic modifications, such as DNA methylation, can turn genes on or off and impact how cells function and age. By understanding and managing these epigenetic changes through healthy lifestyle choices, you can potentially slow down or reverse biological aging, enhancing your overall health and longevity.

Why Biological Age Matters

If your biological age is higher than your chronological age, you are aging faster than you should be. This discrepancy means your body is effectively "older" than the number of years you have lived, increasing the risk of age-related diseases and overall health decline. Understanding and managing your biological age can lead to a longer, healthier life filled with vitality. Conversely, failing to address a higher biological age can result in a faster decline in health and function, leading to reduced mobility and independence. Over time, this can increase your reliance on the healthcare system to manage chronic conditions and maintain basic quality of life.

The Urgency of Knowing Your Biological Age

Imagine thinking you are 50, but your body is functioning more like that of a 60-year-old. This can significantly impact your health and longevity. Knowing your biological age creates a sense of urgency and awareness, prompting proactive steps to slow down the aging process and reclaim lost time.

Why Biological Age Matters

Knowing your biological age is crucial for optimizing both your healthspan and lifespan. Healthspan refers to the quality of your years, allowing you to live energetically and vibrantly. A longer lifespan is only desirable when accompanied by a high healthspan. The goal is to have a high "curve" (healthspan) that extends as far to the right as possible (lifespan).

The image below shows the “space” we are trying to create to live a better, longer life.

The Importance of Maintaining a Healthy Body Composition

At Argent Alpha, we believe there are no benefits to being fat and weak. This is why we encourage men to pursue 15% body fat and focus on preserving (and increasing) skeletal muscle mass via strength training and a protein-centric diet. Being overweight or obese is a common issue in the U.S. that decreases both lifespan and healthspan. Maintaining 15% body fat reduces the risk of the top 10 causes of death.

Supporting Evidence

Research consistently shows that excess body fat is linked to numerous health problems:

• Heart Disease and Stroke: Higher body fat percentages increase risk due to hypertension and dyslipidemia.

• Diabetes: Obesity leads to insulin resistance, a major risk factor for type 2 diabetes.

• Cancer: Excess fat causes hormonal imbalances and inflammation, increasing cancer risks.

Expert Opinions

• Dr. Peter Attia: Emphasizes the importance of body composition over weight, focusing on fat loss and muscle preservation to improve metabolic health.

• Dr. Jason Fung: Advocates for reducing body fat to manage insulin levels and prevent chronic diseases.

• Dr. Gabrielle Lyon: Highlights muscle as the organ of longevity, crucial for metabolic health and functional independence.

Testing Methods for Biological Age

Blood Biomarker Analysis

Blood testing provides insights into biological age by analyzing various biomarkers. Below are some of the biomarkers used in calculating biological age:

• Inflammation Markers: CRP and IL-6.

• Metabolic Markers: Glucose and insulin resistance (HOMA-IR).

• Lipid Profile: HDL, LDL, and triglycerides.

• Hormonal Levels: Testosterone, cortisol, and DHEA-S.

• Additional Biomarkers: Albumin, creatinine, lymphocytes, MCV, RDW, alkaline phosphatase, and WBCs.

Epigenetic Clocks

Epigenetic clocks measure biological age by examining DNA methylation patterns. These tests are highly accurate and widely used in research:

• Horvath Clock: Measures DNA methylation at specific genome sites.

• Hannum Clock: Uses different CpG sites from Horvath.

• DunedinPACE: Assesses aging pace through DNA methylation changes over time.

Telomere Length Testing

Telomeres are protective caps at the ends of chromosomes that shorten with age. Measuring telomere length can indicate cellular aging:

• Telomere Length Analysis: Usually performed using blood or saliva samples.

GlycanAge

Measures biological age based on glycan profiles attached to immunoglobulin G (IgG) molecules, reflecting immune system age and inflammatory status.

Proteomics and Metabolomics

Analyzes protein composition and metabolites to assess biological age:

• Proteomics: Protein patterns correlated with aging.

• Metabolomics: Metabolic profiles indicating health and disease.

Functional Fitness Tests

Measures physical capabilities to indicate biological age:

• VO2 Max Testing: Cardiovascular fitness and endurance.

• Muscle Strength Tests: Muscle strength and function.

• Flexibility and Mobility Tests: Joint health and range of motion.

• Balance and Stability Tests: Assesses balance and neuromuscular control.

Advanced Imaging Techniques

Provides detailed insights into structural and functional age:

• DXA: Bone density and body composition.

• MRI: Internal organs and tissues.

• Ultrasound: Arterial health and muscle quality.

Microbiome Analysis

Tests gut microbiome composition to provide insights into biological age:

• Microbiome Sequencing: Bacterial types and quantities.

Comprehensive Health Assessments

Combines various tests for a holistic view of biological age:

• Integrated Health Panels: Blood tests, genetic analysis, imaging, and fitness assessments.

Popular Biological Age Tests

Here are some of the most popular and frequently used tests to accurately assess your biological age:

1. TruDiagnostic TruAge Test

   • Type: Epigenetic DNA methylation test

   • Sample: Blood

   • Description: Tests over 1 million DNA loci to provide a comprehensive analysis of biological age. Considered highly accurate and detailed.

   • Turnaround Time: 2-3 weeks

   • Price: $499

2. InsideTracker InnerAge 2.0

   • Type: Bloodwork algorithm

   • Sample: Blood

   • Description: Analyzes 17 biomarkers in men and 13 in women to determine biological age. Provides actionable insights for lifestyle changes.

   • Turnaround Time: 3-5 days

   • Price: $249

3. Elysium Index

   • Type: Epigenetic methylation

   • Sample: Saliva

   • Description: Uses APEX technology to analyze over 100,000 loci. Offers a precise and reliable measure of biological age.

   • Turnaround Time: 6 weeks

   • Price: $499

4. GlycanAge

   • Type: IgG Glycome

   • Sample: Blood

   • Description: Measures glycans to assess inflammation levels and calculate biological age. Offers unique insights into immune system health.

   • Turnaround Time: 3-5 weeks

   • Price: $348

5. Thorne Biological Age Test

   • Type: Bloodwork algorithm

   • Sample: Blood

   • Description: Provides a personal age score along with organ system ages (e.g., liver, kidney, metabolic age). Focuses on actionable insights.

   • Turnaround Time: 1 day

   • Price: $95

Choosing the Right Tests for You

With numerous tests available to assess your biological age, you might wonder, "Do I need to take all of these tests?" The answer depends on your individual health goals, budget, and time constraints. Here are some guidelines to help you decide which tests to prioritize:

Assess Your Needs and Goals

1. Identify Your Health Priorities: Are you most concerned about cardiovascular health, metabolic function, muscle strength, or overall longevity? Understanding your priorities will help you choose the most relevant tests.

2. Consider Your Budget: Some tests are more costly than others. Decide on a budget that works for you and prioritize tests that provide the most valuable insights within that budget.

3. Evaluate Your Time Commitment: Some tests require regular monitoring, while others can be done less frequently. Choose tests that fit into your lifestyle and schedule.

Recommended Tests Based on Priorities

1. For a Comprehensive Overview:

   • Blood Biomarker Analysis: Provides a broad understanding of your metabolic health, inflammation levels, and hormonal balance.

   • Epigenetic Clock Test: Offers a precise measure of your biological age.

2. For Cardiovascular Health:

   • VO2 Max Testing: Assesses cardiovascular fitness and endurance.

   • Lipid Profile: Included in blood biomarker analysis.

3. For Muscular and Functional Health:

   • Muscle Strength Test: Evaluates your muscle strength and function.

   • Balance and Stability Test: Assesses your stability and risk of falls.

   • Flexibility and Mobility Test: Measures joint health and range of motion.

Practical Implementation

1. Start with Essential Tests: Begin with blood biomarker analysis and an epigenetic clock test to get a comprehensive view of your biological age and overall health.

2. Add Specialized Tests: Depending on your specific health concerns, add VO2 max, muscle strength, balance, and flexibility tests.

3. Regular Monitoring: Schedule these tests regularly (annually or biennially) to track changes over time and adjust your health strategies accordingly.

Taking Action on Your Results

Analyze the Results

Carefully review your test results to identify areas where you may be aging at an accelerated rate or where improvements can be made.

Consult with Professionals

When seeking professional help, don't assume your primary care physician has the necessary knowledge or experience in this area. You may need to seek advice from a functional medicine doctor like Dr. Mark Hyman, a longevity physician like Dr. Peter Attia, or a naturopathic doctor trained in longevity. The U.S. healthcare system focuses on treating sickness and injury, not on preventive healthcare. These specialized professionals can help interpret your results and provide personalized recommendations based on your specific needs and goals.

Make Lifestyle Changes

Implement positive lifestyle changes based on your test results. This may include adjusting your diet, increasing physical activity, managing stress levels, improving sleep quality, and addressing any specific health concerns or risk factors identified during testing.

Track Progress

Regularly reassess your biological age through follow-up testing to gauge the effectiveness of your lifestyle changes and provide motivation to continue making improvements.

Seek Support

Join communities or groups of individuals sharing similar health and wellness goals. Engaging with others on a similar journey can provide support, motivation, and accountability.

Practical Steps to Reverse Biological Age

Adopt a Balanced Diet

• Focus on whole foods, reduce processed foods, and include plenty of fruits, vegetables, lean proteins, and healthy fats.

• Ensure adequate hydration and consider supplements if needed (e.g., omega-3 fatty acids, vitamin D, magnesium, antioxidants to name a few).

• Follow a sustainable strategy for nutrition.

Regular Exercise Routine

Dr. Peter Attia's Four Pillars of Exercise for Longevity

To optimize longevity and overall health, Dr. Peter Attia emphasizes a balanced approach to exercise through four key pillars: stability, strength, zone 2 cardio, and zone 5 cardio. Here’s how to incorporate each of these pillars into your routine:

1. Stability:

   • Focus on exercises that enhance balance, coordination, and core strength. This is crucial for preventing falls and maintaining functional fitness as we age.

   • Examples: Single-leg stands, balance board exercises, yoga, and Pilates.

2. Strength:

   • Engage in regular strength training to build and preserve muscle mass, improve bone density, and enhance metabolic health.

   • Aim for muscle-strengthening activities on two or more days a week, targeting all major muscle groups.

   • Examples: Weightlifting, resistance band exercises, bodyweight exercises (e.g., push-ups, squats).

3. Zone 2 Cardio:

   • Zone 2 cardio involves moderate-intensity aerobic exercise that improves endurance, cardiovascular health, and is particularly effective at increasing VO2 max, which is correlated with longevity.

   • This type of exercise should be performed at an intensity where you can maintain a conversation but still feel like you are working out.

   • Aim for at least 150 minutes of moderate aerobic activity per week.

   • Examples: Brisk walking, cycling, swimming, and steady-state jogging.

   • Impact on VO2 Max: Regular Zone 2 training helps increase the efficiency of your cardiovascular system, enhancing your body’s ability to deliver oxygen to your muscles during prolonged physical activity. This improvement in VO2 max is strongly associated with increased lifespan and better overall health.

4. Zone 5 Cardio:

   • Zone 5 cardio includes high-intensity interval training (HIIT) to significantly boost cardiovascular fitness, increase VO2 max, and enhance metabolic function.

   • These workouts should be short but intense, incorporating periods of maximum effort followed by rest or low-intensity exercise.

   • Examples: Sprint intervals, high-intensity circuit training, and hill sprints.

   • Impact on VO2 Max: Zone 5 training maximizes cardiovascular and respiratory efficiency by pushing your heart and lungs to their limits. This leads to significant improvements in VO2 max, which is linked to better endurance, improved metabolic health, and greater longevity.

Manage Stress Effectively

• Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation daily.

• Engage in hobbies and activities that bring joy and relaxation.

Prioritize Quality Sleep

• Establish a regular sleep schedule, create a restful environment, and avoid stimulants like caffeine close to bedtime.

• Consider using sleep tracking devices to monitor and improve sleep patterns.

Regular Health Check-Ups

• Schedule routine medical exams and screenings to monitor health markers and catch potential issues early.

• Discuss any concerns with a healthcare provider and stay informed about the latest anti-aging research.

• Create your personal healthcare team.

Stay Socially Active

• Maintain strong social connections through family, friends, and community groups.

• Participate in group activities, volunteer, or join clubs that align with your interests.

Limit Exposure to Toxins

• Avoid smoking and excessive alcohol consumption.

• Use natural and non-toxic products in your home and personal care routine.

Continuous Learning and Mental Stimulation

• Create a vision for your life.

• Engage in activities that challenge the brain, such as puzzles, reading, or learning new skills.

• Stay curious and keep exploring new interests and hobbies.

Conclusion

Understanding your biological age empowers you to make informed choices about your health and well-being, aligning with Argent Alpha's mission to help men become "harder to kill." By assessing your biological age through various testing methods, you gain valuable insights into your aging process and identify potential areas for improvement. Armed with this knowledge, you can take proactive steps to slow down the aging process, enhance your healthspan, and potentially extend your lifespan.

Embrace the opportunity to unlock the secrets of biological age and live a vibrant, fulfilling life for years to come. By doing so, you'll be taking significant strides towards becoming leaner, stronger, and more functional—ultimately making you harder to kill and more resilient against the challenges of aging.

As a man over 50, there’s a good chance you are busy with work, travel, kids, grandkids, you name it.

There’s also a good chance you aren’t in “fighting shape” anymore but it’s on your perpetual to do list to start someday.

Someday is the busiest day of the week.

If you still have some fight in you, a belief it’s not too late, a splash of pride calling you to reclaim what’s yours…then check us out.