Your chronological age is the number of years since you were born. Your biological age is a research-based estimate of how your body’s cells and systems are functioning relative to what is typical at a given age.
Two people can be the same chronological age yet show different biological-age estimates because of differences in genetics, health, lifestyle, exposures, and life circumstances.
One way researchers estimate biological age is through epigenetic clocks. These tools measure DNA-methylation patterns—chemical tags that help regulate gene activity without changing the DNA sequence. The resulting score is often compared with a person’s chronological age.
A small randomized clinical trial explored whether a structured lifestyle program could affect epigenetic age. The study included 43 healthy men aged 50 to 72 years. For eight weeks, the intervention group followed a plan that combined a nutrient-dense, plant-rich diet, moderate exercise, sleep guidance, relaxation or breathing exercises, and probiotic/phytonutrient guidance.
At the end of the study, the intervention group had an average epigenetic-age score 3.23 years lower than the control group when measured with the Horvath DNA-methylation clock. It means that the DNA-methylation pattern shifted in a direction that this specific biological-age tool interpreted as younger relative to the control group.
Chronological age counts the years you have lived. Biological age reflects how your body may be aging, and lifestyle may be one factor that influences it.
What they ate each day?
The recommended diet per week:
| Food group | Study recommendation |
|---|---|
| Dark leafy greens | 2 cups per day, including kale, spinach, collards, Swiss chard, dandelion greens, or mustard greens |
| Cruciferous vegetables | 2 cups per day, such as broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, arugula, radishes, watercress, or rutabaga |
| Other colorful vegetables | 3 cups per day, excluding white potatoes and sweet corn |
| Beets | 1–2 medium beets daily |
| Seeds | ¼ cup pumpkin seeds plus ¼ cup sunflower seeds daily, or their seed butters |
| “Methylation-adaptogen” food | At least one daily choice: ½ cup berries, ½ teaspoon rosemary, ½ teaspoon turmeric, two cloves garlic, two cups brewed green tea, or three cups brewed oolong tea |
| Animal protein | About 6 ounces daily, with preference for grass-fed, pasture-raised, organic, and hormone/antibiotic-free options |
| Fruit | Two servings of low-glycemic fruit daily |
| Eggs | 5–10 eggs per week |
| Liver | Three 3-ounce servings per week, preferably organic |
They were also encouraged to include “healthy” oils such as olive, flaxseed, pumpkin-seed, and coconut oil, stay hydrated, and choose organic foods when possible.
Supplements: A fruit-and-vegetable-based powder containing organic vegetables, fruits, seeds, herbs, plant enzymes, prebiotics, and probiotics. And A probiotic supplement providing Lactobacillus plantarum.
Things asked to avoid in the study
Avoid added sugars and candy.
Avoid dairy, grains, legumes, and beans.
Avoid eating between 7:00 PM and 7:00 AM, creating a 12-hour overnight eating break.
Minimize plastic food containers (same is mentioned in another post )
Weekly Coaching
Participants received structured coaching to help them follow the program consistently.
Sessions were held once a week for the first four weeks, then at least once every two weeks for the remainder of the study.
Using a standardized discussion guide, coaches reviewed participants’ adherence to the study recommendations and documented any medication changes.
Summary
In this small epigenetic-age study, participants ate a plant-centered diet rich in leafy greens, cruciferous vegetables, colorful vegetables, beets, berries, seeds, herbs and spices, green or oolong tea, and modest portions of animal protein. They limited added sugar, avoided late-night eating, and received a probiotic and plant-based powder. Because the study also included exercise, sleep support, relaxation practice, and coaching, it cannot show that any single food, or the diet alone, changed biological age.
Link to scientific studies
https://pmc.ncbi.nlm.nih.gov/articles/PMC8064200/
https://www.sciencedirect.com/science/article/abs/pii/S1568163722001854?via%3Dihub
Educational content only; not medical advice.
