Science-backed habits to reduce biological age: complete guide

2026-03-28 · AEONUM

Your biological age is modifiable

The Fitzgerald study (2021) showed that 8 weeks of optimized habits reversed 3.23 years of biological age, measured by DNA methylation.

The protocol to reduce biological age

Methylation-rich diet — leafy greens, beets, eggs, liver. Provide folate, betaine, B12.

Sleep 7+ hours consistently — epigenetic repair occurs during deep sleep.

Exercise 30 min/day 5 days — cardio + strength reverses epigenetic aging markers.

Stress reduction — meditation, breathwork, nature exposure.

Time-restricted eating — 10h eating window activates autophagy.

AEONUM estimates your biological age

AEONUM calculates biological age from body composition, habits, daily check-ins and nutrition data. A dynamic score that responds to your real changes.