The Hand Grip Strength Test is a simple way to gauge your muscle strength.
For this test, all you need is a hand dynamometer, a device used to measure grip strength. You can find hand dynamometers online or at your local fitness store for a relatively low cost.
▶ How to measure it
Hold the dynamometer in one hand with your elbow at a 90-degree angle. Squeeze the dynamometer as hard as you can for about 3 seconds. Repeat this three times with each hand, alternating hands.
Your average score from all three trials is your grip strength. Compare your results to the norms based on your age and gender to see how you stack up.
FREE biomarker test #3: Walk a mile
Walking is a simple and effective way to improve your health and longevity. Studies show that regular walking can lower your risk of heart disease, stroke, and diabetes, improve your mood, and help you maintain a healthy weight.
The One-Mile Walk Test is a great way to assess your cardiovascular fitness.
▶ How to measure it
Measure out a mile (about 1,600 meters) and walk it at a brisk pace. Time yourself from start to finish. Use a fitness tracker or smartphone app to measure your distance and time accurately.
Compare your results to the norms based on your age and gender. If you find yourself out of breath or unable to complete the mile, it may be time to focus on improving your cardiovascular fitness through regular walking or other aerobic exercises.
FREE biomarker test #4: Stand up and sit down
Being able to stand up from a chair without using your hands is a good indicator of lower body strength and mobility.
The Chair Stand Test is a quick way to assess your lower body strength.
▶ How to measure it
Place a chair against a wall to prevent it from moving. Sit in the chair with your feet flat on the floor and your arms crossed over your chest. Stand up and sit back down five times in a row as quickly as possible.
Compare your time to the norms based on your age and gender to see how you measure up. If you struggle with this test, it may be a sign that you need to focus on improving your lower body strength through exercises like squats, lunges, and leg presses.
FREE biomarker test #5: Take a deep breath
Your lung function is a key indicator of your overall health and fitness. Poor lung function can be a sign of respiratory conditions like asthma, COPD, or lung cancer.
The Peak Flow Test is a simple way to measure your lung function.
▶ How to measure it
Use a peak flow meter, a handheld device that measures how fast you can blow air out of your lungs. Take a deep breath, then blow into the peak flow meter as hard and fast as you can. Record the highest of three readings.
Compare your results to the norms based on your age, height, and gender. If your peak flow is lower than expected, it may be a sign that you need to work on improving your lung function through exercises like deep breathing, diaphragmatic breathing, and aerobic activities.
Take control of your bio age
While high-tech bio age tests can provide valuable insights into your health and longevity, you don’t need to spend a fortune to monitor your wellness proactively.
By incorporating these free biomarker tests into your routine, you can gain valuable information about your fitness, strength, cardiovascular health, mobility, and lung function—all of which play a role in determining your bio age.
Remember, your bio age is not set in stone. With the right lifestyle changes, including regular exercise, a healthy diet, adequate sleep, and stress management, you can improve your biomarkers of aging and potentially reverse the clock on your biological age.
So, whether you’re a billionaire like Bryan Johnson or an everyday individual looking to optimize your health, start tracking your biomarkers today and take control of your bio age.
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. Low grip strength has also been associated with low bone mineral density, increased risk of falls, poor nutritional status, depression, poor sleep, cognitive function, and/or quality of life, increased risk of heart disease, cancer, and premature mortality. According to one study, grip strength was a better indicator of longevity than blood pressure.
To measure grip strength, you can grab a standard tennis ball and squeeze it as hard as you can for as long as you can. A hand-held dynamometer can also test grip strength. A strong grip can indicate good overall strength and health.
Another important biomarker test is the ability to balance on one foot. An inability to stand on one foot can serve as a warning sign for eroding health and fitness. Conditions like diabetes, heart disease, and cancer can affect balance. To measure this, stand near a wall or chair for safety, lift one leg, and start timing yourself. Compare your times to age-matched averages to see how you fare.
Fatigue is another important biomarker to pay attention to. Persistent exhaustion that worsens over time can be a sign of underlying health issues such as a sleep disorder or developing health problems like anemia, obesity, depression, cancer, or diabetes. Fatiguability, or how worn out you feel after an activity, can predict longevity in older adults.
Body composition is also crucial for overall health. Both too much body fat and too little muscle can raise the risk for various health conditions. Using a tape measure to estimate body fat percentage by measuring the widest part of your neck, the narrowest part of your waist, and the widest part of your hips can provide a good estimate of body composition.
Doctor-approved biomarker tests like a blood panel can also provide valuable insights into your health. By keeping track of blood markers, you can monitor your risk for type 2 diabetes, heart disease, and other conditions. These tests can help guide lifestyle changes, supplement protocols, or medications to improve your health and longevity.
It’s sold by companies that claim to measure your biological age based on the length of your telomeres. However, these claims are not supported by scientific evidence, and the accuracy and relevance of these tests are questionable.
If you do decide to explore commercial bio age tests, it’s important to do so with a critical eye and a healthy dose of skepticism. Remember that these tests may not provide a complete picture of your health and longevity, and they should not replace regular check-ups with your healthcare provider.
In conclusion, monitoring your biological age can provide valuable insights into your overall health and well-being. By measuring key markers such as blood cholesterol levels and bone density, you can track the impact of lifestyle and medical interventions on your aging process. While commercial bio age tests may offer additional information, it’s essential to approach them with caution and prioritize evidence-based health practices. Ultimately, aging is a natural and complex process, and no single test can capture its full complexity.
Commercial test #3: VO2 Max
For years, only elite athletes cared about VO2 max, which describes the maximum amount of oxygen that your body can use during exercise.
More recently, however, some experts have suggested that VO2 max can serve as a measure for athletes and non-athletes alike to track the rate at which their bodies are aging.
People with high VO2 max tend not only to be more physically fit but also less likely to develop heart disease, diabetes, cancer, or stroke.24 25 26 27
In an observational study that followed the health outcomes of 5,107 Danish men over 46 years, men with above-average V02 max during middle age lived an average of five years longer than men with below-average V02 max. Each unit increase in VO2 max was associated with a 45-day increase in longevity. The researchers suggested VO2 max may more accurately predict all-cause mortality than high cholesterol, obesity, high blood pressure, and insulin resistance.28
You might think of V02 max as a canary and your aging body as a coal mine.
As you age, your chest wall becomes more rigid, the muscles that surround the lungs weaker, and the oxygen-carrying blood vessels calcified and less elastic. The heart also squeezes with less force, max heart rate drops, muscle mass and strength decline, the mitochondria in cells and muscles lose their effectiveness, among other differences.
In addition to raising your risk for many different diseases, these changes can also affect VO2 max, which tends to decline 10 percent per decade starting around age 30.29 30
In the past, the only way to reliably measure VO2 max was in a fitness lab.
You would wear a metabolic mask and a heart monitor while you ran or cycled to exhaustion. The mask collected your expired carbon dioxide and monitored how much oxygen you sucked into your lungs. This lab-based testing is still the most accurate way to measure V02 max as well as other key fitness metrics.
Depending on where you live, you might be able to get your VO2 max tested for around $150.
However, if you don’t have access to a VO2 max clinic, three somewhat less accurate options exist.
▶ The 1-mile walk test
Wear a heart rate monitor as you walk one mile on a flat surface, such as a treadmill or running track. As soon as you complete the mile, record your heart rate and walk time. Then, plug it into the following formula to calculate your VO2 max:
132.853 — (0.0769 × Weight) — (0.3877 × Age) + (6.315 × Sex) — (3.2649 × Time) — (0.1565 × Heart rate)
If that feels like too much math, you can also use a free online tool.
▶ The smartwatch test
Many smartwatches will estimate your VO2 Max for you based on information the watch gathers from your workouts, sex, and age. Compared to in-office testing, smart watches can over- or underestimate V02 max, especially in people who are very out of shape or extremely fit.31
Because of this, you don’t necessarily want to use your smart watch measurement to determine your current state of health. However, it can help you to see trends. For example, does your VO2 estimate drop after a few weeks of skipping your usual spin class? If so, that’s good information to have.
▶ The PR test
Fitness performance correlates with longevity. If you’re getting faster at running a certain distance or can go a longer distance than before, you’re getting fitter and increasing your chances of living a long, healthy life.
One way to test this: the 12-minute run test, also known as the Cooper test. (This is a validated way to estimate VO2 max—and shows about a 90 percent correlation with lab-based measurements.)
Here’s how it works:
Run as fast as you can on a flat surface, such as a treadmill set at a 1 percent incline or running track, for 12 minutes. After 12 minutes, record your distance. Then, plug it into one of the following formulas to calculate your VO2 max.
| Distance in Miles | Distance in Kilometers | |
|---|---|---|
| VO2 Max = | (35.97 x distance in miles) – 11.29 | (22.351 x distance in kilometers) – 11.288 |
In lieu of doing math, you can also use a free online calculator.
How to change your biological age
Try to think of the information you gather about your body as just that—information.
It’s not a moral judgment of who you are as a person.
Just as importantly, it’s not a permanent situation.
- If you’re weaker than other people your age, you can grow stronger.
- If your cholesterol or blood glucose levels are high, you can take steps to lower them.
- If your body is aging faster than your birthdays, consider exploring key lifestyle changes that may help turn the situation around.
You have options.
However, most people make two big mistakes when it comes to longevity-related lifestyle changes.
Mistake #1: Ignoring evergreen, big-impact strategies
It’s the simple, boring, “I’ve heard this a million times before” health practices that, when done consistently, add up to a long, healthy life.
We’re talking about things like…
– Eating more minimally processed foods and fewer ultra-processed foods
– Consuming more brightly colored fruits and veggies
– Moving your body regularly
– Getting enough rest and sleep
– Enjoying community, time in nature, and other activities that make life meaningful
– Keeping alcohol intake moderate
– Not using tobacco
– Wearing sunscreen
– Flossing
And that’s just a partial list.
According to thousands of studies, people who practice these and other high-impact strategies not only live longer but also live better. They’re stronger, happier, and less likely to spend their later years disabled or in pain.
However, when it comes to health, fitness, and longevity, many people pursue options with minimal impact (at best). They reach for the latest, trendy supplement rather than taking steps to quit smoking, as just one example.
Here’s the thing: Big rock strategies require changes in behavior. If daily physical activity were as easy as popping a pill, walkers and cyclists would clog up the streets in your neighborhood.
It’s precisely this reason why so many people need the support of a certified health coach who has undergone training in the science of behavior change.
Mistake #2: Not turning data into action
The data gathered from biomarker aging tests can give you a sense of control.
However…
Data, in isolation, doesn’t lead to a longer life.
Gathering data without changing your behavior is like checking your reflection in the mirror, seeing spinach wedged between your incisors, and leaving it there.
You need to remove the spinach for the mirror check to be worthwhile.
Biomarker testing is the same.
If you don’t use your bio data to inform behavior change, you’re wasting your money and time.
Consider your biomarker data as a baseline or starting point.
Then, use it to assess whether various lifestyle changes or medical interventions are moving you closer to your goal of living a longer, healthier life.
The Science of Aging: Understanding Biological Markers and Longevity
As we age, our bodies undergo various changes that impact our overall health and longevity. Researchers have been studying different biological markers to better understand the aging process and predict an individual’s lifespan. One such marker is DNA methylation, which has been the focus of several studies in recent years.
DNA Methylation-Based Measures of Biological Age
A meta-analysis published in Aging (Albany NY) in 2016 revealed that DNA methylation-based measures can predict an individual’s time to death. This study highlighted the importance of biological age in determining lifespan and healthspan. Additionally, a 2019 study in the same journal found that the GrimAge measure, based on DNA methylation, strongly predicts lifespan and healthspan.
Another intriguing biomarker of aging is telomere length. Research has shown that telomeres, the protective caps at the end of chromosomes, can serve as a marker of biological age. A 2020 review article in Frontiers in Genetics discussed the current state of telomere length as a marker of biological age and its potential future applications.
Cardiorespiratory Fitness and Longevity
Aside from genetic markers, factors like cardiorespiratory fitness also play a crucial role in determining longevity. Studies have demonstrated a strong association between cardiorespiratory fitness and mortality risk. A 2018 study published in the Journal of the American College of Cardiology found a significant link between cardiorespiratory fitness and mortality in both men and women.
Furthermore, changes in cardiorespiratory fitness over time can impact the risk of stroke and death. A long-term follow-up study of healthy middle-aged men published in Stroke in 2019 revealed the importance of maintaining cardiorespiratory fitness for overall health and longevity.
Enhancing Health and Longevity
For health and fitness professionals, understanding these biological markers and lifestyle factors can help guide their clients towards lasting health transformations. By addressing issues like chronic stress, poor sleep, and low cardiorespiratory fitness, coaches can empower their clients to make positive changes for a healthier and longer life.
One way to enhance your coaching skills in sleep, stress management, and recovery is by obtaining a certification such as PN’s Level 1 SSR Coaching Certification. This specialized training can provide you with the tools and knowledge to help your clients overcome obstacles and achieve their health goals effectively.
Ultimately, a holistic approach that combines genetic insights, lifestyle modifications, and personalized coaching can lead to improved health outcomes and increased longevity. By staying informed about the latest research and advancements in the field of aging, health professionals can make a significant impact on their clients’ well-being and quality of life.
the headline “The Benefits of Mindfulness Meditation”
In today’s fast-paced and hectic world, it’s easy to feel overwhelmed and stressed. However, one practice that has been gaining popularity in recent years for its ability to reduce stress and improve overall well-being is mindfulness meditation.
Mindfulness meditation is a practice that involves focusing on the present moment without judgment. This can be done through various techniques such as focusing on the breath, body scan exercises, or simply observing thoughts and emotions as they arise.
The benefits of mindfulness meditation are numerous and have been backed by scientific research. One of the main benefits is its ability to reduce stress and anxiety. By focusing on the present moment, individuals are able to let go of worries about the past or future, leading to a sense of calm and relaxation.
In addition to reducing stress, mindfulness meditation has also been shown to improve focus and concentration. By training the mind to stay present and focused, individuals are better able to tackle tasks with clarity and efficiency.
Furthermore, mindfulness meditation has been found to improve overall mental health. Studies have shown that regular practice can reduce symptoms of depression and improve mood regulation.
Physically, mindfulness meditation has also been shown to have numerous benefits. It can lower blood pressure, improve sleep quality, and boost the immune system.
Overall, mindfulness meditation is a powerful tool for promoting overall well-being and mental health. By taking just a few minutes each day to practice mindfulness, individuals can experience reduced stress, improved focus, and a greater sense of peace and contentment. So why not give it a try and see the benefits for yourself?