101 Hacks to Lower Your Biological Age

Your age is a number. How old your body feels is in your control.

101 simple, science-backed habits that lower your biological age and make you feel younger for longer. No extreme diets, no complicated protocols. Just the small things that work, explained so anyone can use them.

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Backed by 90 scientific studies

101 Hacks to Lower Your Biological Age, paperback

So what is biological age?

Chronological age is the number we all know. It simply measures the number of years you've been alive, and it can only go up.

Biological age, on the other hand, is the one that matters. It shows how old your body's systems actually are at a biological level and can be lowered through simple daily actions.

A biological age lower than your chronological age is associated with:

Lower risk of cardiovascular disease
A body that functions properly for longer
Improved cognitive health and sharpness
A longer and healthier lifespan

This book was written for those who:

Have started noticing the quiet effects of aging. Waking up at 3am. Less energy by mid-afternoon. Stiffer getting out of a chair than you used to be.
Have looked online for what to do about it and found ice baths, $300 supplement stacks and elaborate morning routines. None of it feels like it's meant for you.
Don't want to become obsessed with aging. You just want to feel good, stay strong, and keep up with the people you love.
Want simple daily habits you can stick to without it becoming a drain.

101 hacks across the four things that actually make the difference

Your biological age is how old your body is on the inside, and unlike your birthday it can go down. The research points to four areas that drive it. Every hack in the book improves one of them.

Sleep & recovery

Fall asleep faster, stop waking at 3am, and wake up actually rested.
Stress

Bring cortisol down with habits that take minutes, not hours.
Diet

Small swaps, not a new diet. What to eat more of, what to quietly drop.
Physical health

Build the strength and mobility that predict how well you age.

Author photo
(you with the book, daylight, 4:5 portrait)

A book I initially wrote for my parents

A couple of years ago my parents told me they were worried about getting older. Not in a dramatic way. They'd just noticed they had less energy, slept worse, and felt it more after a long walk. What struck me was the next thing they said: they had no idea what to do about it.

I'd spent a long time reading the research on aging, and found that most of what's out there is either too extreme to stick to or written for the younger generation. So I went through the studies, kept only what's proven and realistic, and compiled it into a framework that makes up this entire book.

Sam Longwell Press

What readers are saying

Only as old as you feel

Being smack dab in the middle of my forties I have begun to feel old age sneaking up on me. When I was reading the 12 hallmarks of aging, I couldn't believe how many I was able to tick off on my fingers. Chronic inflammation is they one I struggle with the most. I really enjoyed learning the "hacks" to lowering my biological age. Well done!

Brittany White
Reviewed on Amazon US, paperback
Helpful hacks to help slow the clock

Aging is hard. Aging with everything we are exposed to in the way of stress and food is even harder. The author did a great job at explaining the difference between chronological age and biological age to help understand how what decisions we make can affect that age. I liked the assessment along with the hacks. They are great reminders that we have got to take care of the body we have because it's the only one we are going to get. Highly recommend.

Cathlina R
Reviewed on Amazon US, paperback
A must read!

Interesting book that explains in simple terms the reasons why we age. I must admit I skimmed through some of the science bit, but the author explains this really well....I was just keen to get to the practical stuff! The quiz was helpful as I was able to identify my areas of weakness and concentrate on that. For me it was sleep, I had some dreadful habits! The book was full of actionable and easy ways to help. It also covers eating habits, stress and exercise. A great read.

Jan Robertson
Reviewed on Amazon UK, paperback

Your age is a number. How old your body feels is in your control.

So what is biological age?

A biological age lower than your chronological age is associated with:

This book was written for those who:

101 hacks across the four things that actually make the difference

Sleep & recovery

Stress

Diet

Physical health

A book I initially wrote for my parents

See it for yourself

What readers are saying

Only as old as you feel

Helpful hacks to help slow the clock

A must read!

Start your journey to a younger, healthier you