Research into centenarians has revealed that some individuals age so remarkably slowly that a 105-year-old may possess the DNA age of a 60-year-old.
So, what can we actually do to slow down this process and reduce the pace of our epigenetic clocks?
It turns out that only around 20% of our biological age is determined by our genetics and a striking 80% is shaped by lifestyle. In other words, the way we live day to day profoundly influences how we age.
Certain habits, such as smoking, are strongly linked to accelerated biological ageing. In contrast, regular physical activity, particularly consistent, moderate-intensity exercise, is associated with a slower ageing rate.
While calorie restriction has not been widely tested in humans until recently, a 2018 analysis of the landmark CALERIE study provided crucial insight. The control group, which maintained a normal diet, continued to age at a typical rate (roughly one year of biological aging for one year of chronological aging). However, the calorie restriction group showed extraordinary results: they experienced only one month of biological aging per chronological year. They achieved this with a modest 12% calorie reduction.
To put it simply, your biological age reflects your internal rate of ageing. It’s measured at the cellular level and reveals how efficiently your cells function and how much damage they’ve accumulated over time.
Your biological and chronological ages don’t always align; you might be 30, yet your cells could be performing like those of a 40-year-old.
Cellular Decline: The Role of DNA and Energy
As the years pass, the cellular systems responsible for maintenance and repair gradually lose their efficiency. One of the key factors is the cell’s ability to repair DNA damage. Every day, our cells experience thousands of DNA breaks. Young cells have highly effective repair mechanisms, but over time these systems become depleted. When the damage accumulates, it directly accelerates biological ageing.
Mitochondria — the cell’s energy powerhouses — also play a crucial role. When mitochondria are not functioning at their best, they produce less energy (ATP) and more free radicals. This leads to mitochondrial dysfunction, which is closely linked to fatigue, reduced metabolism and cell death — all central processes in ageing. Supporting healthy mitochondria is essentially supporting the energy and youthfulness of the entire body.
The Hallmarks of Aging
Scientists have now identified twelve core biological processes, known as the Hallmarks of Ageing, which drive this gradual cellular decline. As these systems weaken, the body’s ability to renew and repair itself diminishes, leading to both visible and hidden signs of ageing.
By supporting these foundational cellular mechanisms, we can help slow down, and potentially even reverse, the aging process at its root.
One natural way to support these twelve mechanisms is through a targeted blend of essential plant ingredients, like those found in Nucleo Greens, a scientifically developed formula designed to promote cellular repair and maintain the optimal function of these vital systems.
Lifestyle choices remain a crucial factor. An epigenetic diet, for instance, emphasises greater intake of fruits, vegetables, and plant-based foods. Conversely, meat is the food most closely linked to accelerating the aging process. Alongside this, increasing physical activity, eliminating tobacco, and shifting towards a plant-rich diet can all help to slow your epigenetic clock.
Interestingly, research has shown that one key difference in DNA methylation (the cell’s switch for turning genes on or off) between vegans and omnivores is the hypomethylation (less silencing) of a tumour suppressor gene and a DNA repair enzyme gene.
Since methylation typically silences genes, this 'unlocking' may help explain the lower overall cancer rates observed in people with a plant-based diet.
Ultimately, even modest lifestyle changes such as a 12% reduction in calorie intake, increased exercise, quitting tobacco, and prioritising a diet rich in fruits and vegetables, can combine to effectively slow biological ageing and extend the quality years of life.
Your Next Steps
Reducing your calorie intake by just 12%, along with improving your diet and lifestyle, including staying active, cutting out meat and smoking, and choosing more fresh fruit and vegetables, can help slow down your biological clock.
By combining mindful lifestyle choices with targeted cellular support, you can take control of your biological age.