14 Surprising Ways To Measure How Fast You're Aging
Mar 04, 2025
Read time: 3.8 minutes
The High Performance Journal - March 4th, 2025
Ever since I became a dad at 40, I've become obsessed with optimizing my body for living as long as possible.
Recently, 460 longevity scientists gathered to vote on the top biomarkers for preventing aging. They settled on 14 key metrics for unlocking the body's full potential for longevity and vitality.
So, in today's newsletter, I will share what they are, how to test for them, and how to improve them.
You ready? Let's go 🔥
14 Surprising Ways To Measure How Well You're Aging
The study used a three-round Delphi method* with 460 invited experts.
They voted on 500 statements about 20 biomarkers. Consensus was reached when ≥70% agreed on a statement/biomarker.
Here is what they agreed on, what they do, how to track them, and how to improve upon them.
*Dan Note: The Delphi method is a structured way to obtain expert opinions. It involves multiple rounds of questionnaires. Experts answer anonymously, see others' responses, and can revise their views. The method is not perfect, but it's a great way to reach a group consensus on complex topics.
1. Insulin-like Growth Factor 1 (IGF-1)
Courtesy of Perplexity.AI
What is IGF-1: IGF-1 is a hormone that plays a vital role in growth and development, particularly in muscle and bone health.
How to check: A specific blood test called Somatomedin C can measure IGF-1 levels.
How to improve IGF-1: Regular strength training, adequate protein intake, proper sleep, and sauna sessions all help boost growth hormone levels, which can enhance IGF-1 production.
2. Growth Differentiation Factor 15 (GDF-15)
Courtesy of Perplexit.AI
What is GDF-15: GDF-15 is a stress response protein that can signal inflammation and metabolic stress.
How to check: This biomarker is measured using a specific blood test called an ELISA (enzyme-linked immunosorbent assay).
How to improve: Eating a healthy diet rich in antioxidants and anti-inflammatory foods (berries, fatty fish, etc) can help regulate GDF-15 levels, while regular exercise supports metabolic health.
3. High-Sensitivity C-Reactive Protein (hs-CRP)
Image courtesy of ​Immuno Diagnostics​
What it hs-CRP: This is a marker of inflammation in the body, often associated with cardiovascular disease risk.
How to check: A basic blood panel measures hs-CRP levels, indicating inflammation even when symptoms are absent.
How to improve: Eat at least 80-90% of your calories from whole, single-ingredient foods rich in fruits, vegetables, and omega-3 fatty acids. Also, exercise regularly.
4. Interleukin-6 (IL-6)
Courtesy of Perplexity.AI
What it is: IL-6 is a cytokine involved in inflammation and immune response.
How to check: A blood panel testing for inflammation (like hs-CRP) should also measure IL-6.
How to improve: Following a Mediterranean-ish diet, ensuring adequate sleep, engaging in regular moderate exercise, and maintaining good oral hygiene (especially flossing) can help reduce IL-6 levels.
5. Muscle Mass
What it is: This is the amount of muscle you have in your body, which is an indicator for function and healthspan.
How to check: The cheapest way ($100) is to get a DEXA scan. The most accurate way is to get a full body MRI scan.
How to improve: Resistance training, eating enough protein, and getting adequate sleep are crucial to building and maintaining healthy muscle. But since you're reading this newsletter, you already know that.
6. Muscle Strength
What it is: Muscle strength is the force your body can generate during physical activity.
How to check: The best way is to see how much you can lift in basic exercises such as the squat, bench, hinge, lunge, overhead pull, overhead push, back row, and carry. But I'll say you're already there if you're strength training regularly.
How to improve: Strength training at least 2- 3 times per week using moderate types of volume and doing this for pretty much the rest of your life.
7. Hand Grip Strength (HGS)
Image courtesy of ​Handexer.com​
What it is: Hand grip strength is used as a proxy for overall muscle strength and function.
How to check: Use a hand dynamometer or perform a simple bar hang to see how long you can last.
How to improve: Yes, you can train your grip, but that's not what we're after. Grip strength indicates actual strength, so you should do resistance training or play some form of racquet sport.
8. Timed Up-and-Go (TUG)
Courtesy of Perplexity.AI
What it is: TUG assesses mobility and balance by timing how long it takes an individual to stand up from a chair, walk three meters, turn around, walk back, and sit down.
Example:
How to check: Using a stopwatch, track how long it takes you to walk 3 meters, turn around, walk back, and sit down.
How to improve: Engage in balance training exercises such as tai chi or yoga, along with strength training for legs and core stability.
9. Gait Speed
Image courtesy of ​Ler Magazine​
What it is: Gait speed measures walking speed over a specific distance; slower speeds may indicate mobility issues.
How to check: Measure the time taken to walk a set distance (usually 10 meters) at a comfortable pace.
How to improve: Regular walking or jogging can enhance gait speed; consider interval training for added benefits. Also, resistance training will help build those muscles.
10. Standing Balance Test
The STORK balance test standards courtesy of ​Researchgate​.
What it is: This test evaluates balance by timing how long an individual can stand on one leg without support.
How to check: Stand on one leg with eyes open; record how long you can maintain balance.
How to improve: Practice balance exercises like single-leg stands or yoga poses that challenge stability.
11. Frailty Index
What it is: The frailty index assesses vulnerability based on various health deficits across physical, cognitive, and social domains.
How to check: It typically involves evaluating multiple health aspects through questionnaires or assessments by a healthcare professional. You can also access free ones online, like the one Johns Hopkins offers. ​Click here to access it​.
How to improve: Implement lifestyle changes such as regular exercise, social engagement, and nutritional support tailored for older adults.
12. Cognitive Health
Image courtesy of ​Mindmate-app.com
What it is: Cognitive health encompasses various aspects of mental functioning, including memory, attention, and problem-solving abilities.
How to check: Cognitive assessments can be conducted through standardized tests administered by healthcare professionals. The SAGE test is free online. ​Click here to access it.​
How to improve: Engage in mentally stimulating activities like puzzles or learning new skills; physical exercise also supports cognitive function through enhanced blood flow.
13. Blood Pressure
Image courtesy of ​Harvard Health
What it is: Blood pressure measures the force of blood against artery walls; high levels are linked with cardiovascular risks.
How to check: You can use a sphygmomanometer (blood pressure cuff) to take readings at home or during medical visits.
How to improve: Maintain a healthy diet, engage in regular physical activity, manage stress through relaxation techniques, and avoid smoking.
14. DNA Methylation/Epigenetic Clocks
Image courtesy of ​Nature.com
What it is: These clocks assess biological age based on DNA methylation patterns rather than chronological age.
How to check: Specialized laboratory tests analyze DNA samples for methylation patterns associated with aging processes.
How to improve: Healthy lifestyle choices such as balanced nutrition, regular exercise, and stress management techniques like mindfulness or meditation may positively influence epigenetic markers over time.
How Do You Test For All These?
Testing for all these, especially the blood biomarkers, may be overwhelming.
I've found it best to test my functional health through ​Superpower.com​
I use them and find their accuracy, concierge service, and simplicity of use are the best in the business.
Unfortunately, they currently serve only the United States. So, if you can't access them, I'd recommend ​Insidetracker.com​, which covers a broader geographic area.
See You At 100? Maybe...
The danger of seeing metrics like these is assessing how far or close you are to dying.
If I were you, I'd avoid that perception as much as possible.
Instead, consider these as signposts on the way to your best life.
Yes, track your metrics, but remember that longevity science is still in its early stages, and things can change.
Also, something to add is that the mind is a powerful organ in your body.
While these tests may help you physically, your perception of age is essential in determining your age.
So, will these determine how long you'll live? Maybe.
Either way, having data is better than not having it at all.
Hope this helped you become a healthier version of yourself.
Onward and upward. 🚀
- Dan
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References
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Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.