Biological Age: How to Become a “Body Hacker” and Stay at Peak Performance
In the rapidly growing longevity industry, a concept that once sounded like science fiction is now gaining mainstream traction—biohacking. Simply put, biohacking involves using various strategies to enhance bodily functions and counteract the natural aging process. The goal? To make your biological age lower than your chronological age—because the number on your ID doesn’t tell the full story of your body’s condition.
Today, we have more tools than ever to support this goal: from cultivating healthy daily habits to embracing cutting-edge technology designed to optimize health. This includes innovations like machines that simulate the effects of 90 minutes of high-intensity exercise, hyperbaric oxygen chambers that deliver pure oxygen to the body, and infrared saunas that reduce inflammation and pain. These tools aim to strengthen the body, slow aging, and make “age reversal” feel less like a dream and more like a real possibility.
“Technology helps us understand where we are and move efficiently toward our goals,” says Sara Álvarez, co-founder of Reto 48, a fitness and biohacking center.
“But while biohacking focuses on tech, the fundamentals are still diet and exercise. If we ignore those, we’re missing 80% of what truly makes us healthy.”
Habits: The True Key to Slowing Down Aging
Traditional practices like Finnish saunas or the now-trendy cold plunges have existed for millennia and can certainly play a role in anti-aging. But long-term impact still lies in sustainable daily habits.
Dr. Vicente Mera, an anti-aging specialist at SHA Wellness Clinic, outlines seven essential lifestyle factors that we can control to maintain youthful organ function and reduce biological age:
- A nutrient-dense diet
- Cardio and strength-based physical activity
- Restful, sufficient sleep
- Emotional regulation and strong social relationships
- Gut health maintenance
- Detoxification and toxin reduction
- Hormonal balance
By mastering these areas, we unlock the potential to reverse biological age.
Your Choices Shape Your Biological Age
Science is diving deeper into the study of biological age—your body’s true state and susceptibility to disease. Unlike chronological age, this number can change daily, influenced by how you think, eat, move, and recover.
“Every choice you make either activates genes of health or disease, reduces or increases inflammation, and brings you closer to youth or aging,” says nutrition and longevity expert Beatriz Larrea.
Combining healthy habits with advanced diagnostics appears to be the most effective formula. At SHA Wellness Clinic, this approach is called “Healthy Biohacking”, using state-of-the-art assessments like body composition, blood pressure, heart rate, oxygen saturation, and fasting glucose to identify risk areas and intervene effectively.
Still, experts urge balance.
“Biohacking produces real, measurable results—but it also has downsides,” warns Dr. Mera.
“It’s expensive, time-consuming, and can lead to unhealthy obsessions with reversing age or maximizing performance at all costs. Common sense and moderation are essential.”
Longevity Is Not Enough—We Want to Live Well
As the global conversation shifts from merely living longer to living better, more people are focused on quality of life, not just years. Dr. Mera cites compelling data: over the past 150 years, average lifespan has doubled to about 84 years. But that hasn’t translated into better health.
“In Madrid, life expectancy is 85.4 years, but healthy life expectancy is only around 62-63,” Larrea explains.
“That means many spend over 20 years living with chronic or degenerative conditions.”
This is why the health industry now prioritizes “successful aging”, with prevention as its cornerstone.
“In medicine and aesthetics alike, our mission is to act before problems arise,” says Leticia Carrera, director of Felicidad Carrera Aesthetic Clinic.
“The earlier we prepare, the easier it is to manage aging gracefully.”
How to Effectively Reduce Your Biological Age
Here are four evidence-based ways to support age reversal:
1. Prioritize Mental Health
Managing emotions and seeking support when needed is crucial.
“Avoiding drug overuse to handle stress is more important than we realize,” says Carrera.
2. Reduce Blue Light, Increase Infrared Exposure
Excessive screen time accelerates biological aging, while near-infrared light can reduce inflammation, enhance mitochondrial function, and protect the nervous system.
“Get natural exposure to sunrise and sunset—it’s free infrared therapy.”
3. Eat Smart
Álvarez recommends a diet rich in phytonutrients, antioxidants (like vitamins E, C, and A), and healthy fats such as omega-3s.
Avoid added sugars and inflammatory foods for maximum impact.
4. Delay Gratification with Smart Training
High-intensity interval training (HIIT), isometric exercises, and compound strength workouts increase bone density and muscle strength while enhancing neurological health—all vital for slowing biological aging.
Final Thoughts
Slowing your biological clock isn’t about chasing eternal youth. It’s about extending the years of life you spend feeling strong, sharp, and vibrant. The most powerful biohacks? They might already be in your daily routine—ready to be optimized, not overcomplicated.
