How to Reduce Biological Age

7 clinically proven methods to lower your biological age by 3-10 years.

7 Proven Methods

1

HRV Training

Improve your heart rate variability with resonance breathing (6 breaths/min). Higher HRV = lower biological age. 150AGE tracks full HRV spectrum.

96% HRV accuracy
2

Sleep Optimization

7-9 hours with consistent sleep/wake times. Deep sleep is critical for cellular repair.

Poor sleep = 3-5 yrs higher bio age
3

Intermittent Fasting

16:8 or 18:6 schedule activates autophagy and reduces inflammation.

2-4 yrs lower bio age
4

Zone 2 Cardio

150 minutes per week of moderate cardio improves VO2 max and mitochondrial health.

150 min/week minimum
5

Stress Management

Chronic stress increases cortisol. HRV biofeedback and meditation help.

Track with health scores
6

Keto Diet

Ketosis reduces inflammation and improves mitochondrial function.

Integrated keto tracker
7

Cold Exposure

Cold showers or ice baths (11-15°C) activate brown fat and reduce inflammation.

Start with 30 seconds
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FAQ

How can I reduce my biological age?+
Through 7 proven methods: HRV training, optimizing sleep, intermittent fasting (16:8), zone 2 cardio, stress management, keto diet, and cold exposure.
How much can you reverse biological age?+
Clinical studies show biological age can be reduced by 3-8 years within 6-12 months of consistent interventions.
Does exercise reduce biological age?+
Yes. Zone 2 cardio and HIIT both reduce biological age. 150 minutes per week is the minimum.

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