Start Free

How to Slow Your Biological Clock

longevity prevention Mar 20, 2024
How to Slow Your Biological Clock | Arangio

In a world where the relentless march of time seems inevitable, it's a fascinating prospect to consider the possibility of defying your biological age and improving your health.

What if I told you that a 41-year-old individual following the principles of heart-healthy living could have a biological age as youthful as 36, while a 53-year-old who neglects crucial aspects of their well-being might find themselves aging faster, with a biological age closer to 57?

These revelations come from a groundbreaking analysis presented at the annual meeting of the American Heart Association. The study demonstrates that the biological aging process can be significantly slowed down when you embrace a set of eight key behaviors and recommendations endorsed by experts.

You see, your chronological age is the number of years you've lived since birth. It's an immutable figure that advances with time. But your biological age, or phenotypical age, reflects the true state of your body, considering various factors that influence aging. It's a dynamic measure that can be older or younger than your chronological age, depending on how well you care for your body.

Biological age is closely linked to the risk of premature death. By assessing this age, researchers can predict an individual's vulnerability to age-related diseases and overall life expectancy. The markers used to calculate biological age encompass indicators of liver and kidney function, immune system health, diabetes risk, and levels of inflammation in the body. Each of these markers is influenced by your daily choices and behaviors, offering you the opportunity to slow the aging clock by making healthier decisions.

How to Slow Your Biological Clock

Lifestyle might be even more influential than genetic inheritance in determining the rate of aging. There are eight key habits that have the power to reshape your life by not only extending your years but also ensuring they are filled with vitality and well-being.

A study, conducted by researchers from Columbia University, delves into the intriguing concept of biological aging, or phenotypical age. Phenotypical age is a metric that marries your actual chronological age with markers found in your blood, collected during a routine annual physical examination.

What's so remarkable about this concept is that it correlates closely with your risk for premature mortality. It reveals that certain blood markers associated with liver, kidney, and immune system health, diabetes risk, and inflammation play a pivotal role in determining your biological age. By optimizing these markers, you can potentially slow the aging clock.

Good news is that all eight of these factors and behaviors are modifiable. This means that the power to decelerate your biological clock is within your grasp, waiting for you to seize it. It's a hopeful message that opens the door to a healthier and longer life.

But improving heart health through these recommendations isn't limited to just your cardiovascular system. The benefits ripple throughout your body, impacting other vital organs like the liver and kidneys. 

While these findings are undoubtedly exciting, it's essential to acknowledge that further research is needed to validate the results fully. A larger study that tracks individuals over an extended period will provide even more conclusive evidence. However, if this research does indeed stand up to scrutiny, it could be a game-changer, revolutionizing how you perceive the aging process and your ability to influence it.

These eight essential behaviors provide a holistic approach to optimizing critical markers, ultimately influencing your biological age. Each of these behaviors plays a vital role in shaping your healthspan and longevity, and when combined, they create a powerful synergy that can turn the tide on aging.

1. Eat for youthful vitality

Your dietary choices have a profound impact on your health and, consequently, your biological age. The "Eat Better" recommendation encourages the consumption of a diverse array of fruits and vegetables, whole grains, healthy protein sources, and non-tropical plant oils. This balanced approach provides essential nutrients and antioxidants that support overall well-being.

By minimizing salt and alcohol consumption and eliminating added sugars, you can further protect your heart and reduce inflammation, two critical factors that influence biological age. A diet that is low in processed foods and high in fresh, whole ingredients supports your body in the battle against aging.

2. Exercise smart

Physical activity is often referred to as the fountain of youth, and for good reason. Regular exercise not only keeps your heart strong but also enhances muscle strength, supports weight management, boosts your metabolism, and bolsters your immune system. The combination of moderate to vigorous aerobic activity and muscle-strengthening exercises creates a powerful synergy that promotes a more youthful biological age.

3. Stop tobacco

Smoking is a well-documented hazard to health and longevity. It is the most preventable cause of premature death in the United States. The "Quit Tobacco" recommendation is not just about improving your biological age; it's about saving your life and reclaiming your future. Breaking free from this destructive habit is a monumental step toward a healthier, more youthful you.

4. Get quality sleep

Adequate sleep is often overlooked in the quest for a youthful life, yet it is a cornerstone of overall well-being. Quality rest rejuvenates your body and mind. It's during sleep that your body repairs itself and regenerates, setting the stage for a more youthful biological age.

5. Manage your weight

Maintaining a healthy weight is not just about aesthetics. Excess weight places strain on your heart and other organs, accelerating the aging process. By achieving and maintaining a BMI within the healthy range, you are not only improving your appearance but also safeguarding your biological age.

6. Protect your heart

Optimal cholesterol levels are paramount to heart health. Lowering your LDL ("bad" cholesterol) to below 100 is a goal for most adults, and even lower levels are advised for high-risk individuals. By managing your cholesterol, you are actively safeguarding your heart from aging-related damage.

7. Be mindful of your blood sugar

Keeping your fasting blood sugar levels in the healthy range is critical for maintaining a youthful biological age. Elevated blood sugar levels are associated with a higher risk of developing Type 2 diabetes and accelerate aging-related diseases. By managing your blood sugar, you're not only protecting your health but also rewinding the biological clock.

8. Maintain a healthy blood pressure

The "Manage Blood Pressure" recommendation encourages you to keep your blood pressure within the healthy range. By achieving a systolic reading below 120 mm Hg and a diastolic reading below 80 mm Hg, you reduce the strain on your heart and ensure it remains youthful and resilient.


The cumulative effect of embracing these eight recommendations is nothing short of remarkable. Each recommendation is a piece of the puzzle, and together, they create a comprehensive strategy for turning back the biological clock. What's even more exciting is that these factors are modifiable. You have the power to take charge of your health, slow down your biological aging, and enjoy a more youthful and vibrant life.

These recommendations don't just impact your heart health; they also benefit other vital organs, such as the liver and kidneys. By making these lifestyle changes, you're not only nurturing your heart but also supporting your overall health and longevity.

Lifestyle may play an even more significant role than previously thought. However, it's essential to remember that further research is needed to validate these findings fully. A larger, long-term study will be crucial in confirming the transformative potential of these eight recommendations.

The prospect of slowing down biological aging is a thrilling one. By embracing these eight behaviors, you not only safeguard your heart but also unlock the potential for a longer and more vibrant life. The power to turn back the clock on your health is within your grasp. So, why wait? Start today, and let the journey towards a more youthful you begin.


These recommendations, when diligently followed, can help you unlock the secret of biological age management:

  1. Eat Better: Begin by revamping your dietary choices. Opt for a diet rich in a diverse array of fruits and vegetables, whole grains, healthy sources of protein (with a strong emphasis on plant-based and seafood options), non-tropical plant oils, and minimally processed foods. Reducing your salt and alcohol intake while eliminating added sugars from your diet can further bolster your heart health.
  2. Be More Active: Regular exercise is not just a feel-good pastime; it's a crucial part of maintaining a youthful biological age. Strive for at least 150 minutes of moderate to vigorous physical activity each week, combined with two days of moderate to high-intensity muscle-strengthening activities like weight lifting or resistance training.
  3. Quit Tobacco: Smoking is one of the most preventable causes of premature death in the United States. Free yourself from this destructive habit to pave the way for a healthier, longer life.
  4. Get a Healthy Amount of Sleep: Adequate sleep is the foundation of overall well-being. Aim for an average of seven to nine hours of quality sleep each night to recharge your body and mind.
  5. Manage Your Weight: Attaining a healthy weight, defined by a body mass index (BMI) between 18.5 and 25, is a key goal. If your BMI exceeds this range, start with a short-term target of losing 3% to 5% of your body weight and maintaining it.
  6. Control Cholesterol Levels: Maintaining optimal cholesterol levels is vital for heart health. For most adults, an LDL ("bad" cholesterol) level of less than 100 is recommended. High-risk individuals should aim for even lower levels, ideally less than 70.
  7. Regulate Blood Sugar: Keeping your fasting blood sugar within the healthy range (below 100 mg/dL) is essential. A level between 100 and 125 mg/dL indicates an increased risk of developing Type 2 diabetes.
  8. Manage Blood Pressure: Keep your blood pressure in check by aiming for a systolic reading of less than 120 mm Hg and a diastolic reading of less than 80 mm Hg.

Embracing these eight health-enhancing behaviors not only offers the promise of a healthier heart but also serves as a blueprint for slowing down the aging process. As heart health goes up, biological aging goes down. This implies that even incremental changes can yield significant improvements in your heart health and the overall pace of your biological aging.

To your success,

Coach Joe 



Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

How to Get Living

How to Fix Your Leaky Gut

Spring Phase 1: Week 3

Start Your Free 14-Day Trial

Learn the proven step-by-step system to lose weight, get strong, and slow aging. Your first two weeks are on us.