How I Reduced My Biological Age by 12 Years

When I took my yearly biological age test from GlycanAge, I expected to see small improvements. I’ve been consistent with my health habits for years, but I also live a real life with work, stress, relationships, travel etc

What I didn’t expect was this: At 41 years old, my biological age came back as 29. That result didn’t happen overnight. And it didn’t come from one supplement, one diet, or one biohack. It’s the outcome of years of small, repeatable habits that work with my biology instead of against it.

In this article, I want to explain:

• how the GlycanAge test works

• what my results actually mean

• how I live day-to-day to support healthy aging

• what my results revealed about my genetics

• and what I’m adjusting going forward

Not as a blueprint to copy, but as inspiration for what’s possible.

Biological age vs Chronological age

Chronological age is simply the number of years you’ve been alive.
Biological age reflects how fast (or slowly) your body is actually aging on a cellular level.

Two people can be the same chronological age and have very different biological ages, depending on factors like:

• inflammation

• metabolic health

• immune system activity

• lifestyle habits

• stress

• genetics

Biological age gives us feedback. It doesn’t predict the future with certainty, but it shows whether our current lifestyle is pushing us toward resilience or decline.

How the GlycanAge Test Works

GlycanAge measures glycans which are small sugar molecules attached to antibodies in your blood. These glycans play a major role in how your immune system behaves:

• pro-inflammatory or anti-inflammatory

• calm or overactive

• protective or damaging

Over time, glycan patterns shift in ways that strongly correlate with aging, chronic disease risk, and overall biological resilience.

The test looks at several glycan indexes, including:

• inflammatory and anti-inflammatory markers

• markers linked to lifestyle

• markers with a strong genetic component

From this, GlycanAge calculates an estimated biological age. It’s one of the most well-researched biological age tests available and is used in scientific studies. This is also why I choose this specific test year after year.

If you want to take the test yourself, visit GlycanAge and use my code HACKS4 for 10% discount.

My Result: 12 Years Younger Than My Chronological Age

When I took the test at 41, my biological age came back as 29. Several of my anti-inflammatory markers scored very high, reflecting: low chronic inflammation, strong immune balance, and lifestyle patterns that support healthy aging.

At the same time, one index stood out in the opposite direction, and that part is important to talk about honestly. But first, let me explain how I live, because this result is not accidental.

If you want to see my results first, scroll to the end of the article.

How I Live to Support Healthy Aging

Exercise: Non-Negotiable, But Not Extreme

Movement is a cornerstone of my life. Not for aesthetics, but for function and longevity.

I strength train two to three times per week, usually cross-training with both strength and HIIT elements. This supports muscle mass, bone density, metabolic health, and insulin sensitivity.

I add cardio through running or tennis about twice per week, mostly because I enjoy it. And I walk around 10,000 steps every day, not perfectly, but consistently.

This combination keeps me strong, mobile, and metabolically flexible.

Food: Simple, Consistent, and Realistic

I follow an 80/20 approach. I don’t aim for perfection, I aim for consistency.

I cook most of my meals from scratch at home and prioritize whole foods and foods that slow aging. I avoid candy and potato chips, and I limit ultra-processed foods as much as possible without becoming rigid. I rarely drink alcohol, and never excessively.

Two things I’m especially intentional about:

• fiber: around 30 grams per day

• protein: roughly 1.6–2.2 g per kg body weight

I’ve also increased my vegetable intake significantly over the years. This supports gut health, inflammation control, and metabolic balance – all of which are reflected in my glycan markers.

Circadian Rhythm: Protecting Sleep at All Costs

Sleep is one of the strongest longevity tools we have. I sleep 7–9 hours every night, go to bed at roughly the same time, and wake up naturally. I start my day with hydration and end my day with magnesium. These small rituals help anchor my nervous system.

I also prioritize light exposure:

• daylight in the morning

• dim light in the evening

• blue-light blockers before bed (If you want the same ones as me, check out Swanwick, and get 10% off)

This supports melatonin, cortisol balance, overall hormonal health, and circadian rhyhtm.

Biohacking: Supportive, Not Obsessive

Biohacking for me is about supporting biology, not overriding it.

I drink hydrogen water almost daily, use the sauna one to two times per week, and incorporate red light therapy and infrared exposure when it fits my schedule.

In the evenings, I wear blue-light blockers and use EMF protection for my phone at night. I also use a vagus nerve stimulator before bed to support nervous system regulation.

None of these are mandatory, but together, they create an environment where my body can recover and adapt.

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Supplements: Filling Gaps, Not Replacing Habits

My longevity supplement stack supports, rather than replaces, lifestyle habits. It includes:

• spermidine

• SIRT6 activator

• omega-3

• CoQ10

• vitamin D (during winter)

• iron

• NMN

• creatine

• magnesium

These choices reflect my goals: cellular health, mitochondrial function, muscle, and long-term resilience. I buy the majority of my supplements from DoNotAge.org, a health research organization whose products are used in clinical research. If you want to try them, you can use my code KAJSA for 10% off your order.

Connection: The Most Underrated Longevity Factor

One thing the test doesn’t directly measure, but biology absolutely responds to, is connection. Over the past years, I went through a separation and later repaired that relationship. That process reduced chronic stress significantly. I also have a strong social network and meaningful relationships. This matters more than many people realize. Chronic emotional stress leaves a biological imprint.

The Genetic Wake-Up Call in My Results

While most of my markers were strong, one index stood out as very low: the glycan index with one galactose.

This index has a genetic component and is linked to cardiovascular health, especially in women. It’s also associated with autoimmune and cardiovascular disease risk.

In other words:
My genes are not working in my favor here.

This doesn’t mean disease is inevitable. It means awareness matters. As long as I maintain my lifestyle, this risk remains controlled. But I’ve decided to be proactive.

What I’m Changing Before My Next Test

No lifestyle is static. Mine isn’t either.

Before my next GlycanAge test, I plan to:

• increase sauna frequency

• use my new red light therapy blanket 4–5 times per week

• increase omega-3-rich foods

I’m also adding Nitralis from DoNotAge.org, a nitric oxide booster designed to support vascular health and blood flow. Given my genetic cardiovascular risk, this feels like a smart, targeted addition.

Final Reflections: This Is About Direction, Not Perfection

Reducing biological age isn’t about chasing numbers or proving anything. It’s feedback, and a reflection of how daily choices compound over time.

My result didn’t come from doing everything. It came from doing the right things consistently.

You don’t need to live like me.
You don’t need all the tools.

But if this article shows anything, it’s this: Your biology is listening, and it responds to how you live.

Small habits, done daily, really do add up.

Biological Age Testing: Common Questions