Magazine | Personalized longevity: how YEARS is shaping the future of preventive medicine
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Personalized longevity: how YEARS is shaping the future of preventive medicine

Written by Volker Blasek 7 min read
Personalized longevity: how YEARS is shaping the future of preventive medicine

Have you ever wondered why some people remain energetic and healthy well into their later years, while others face health complications much earlier? Modern longevity research is tackling that question, and YEARS adds a unique dimension by combining advanced diagnostics, risk analysis, and evidence-based interventions. Their mission? To redefine medicine by shifting from a reactive model—where interventions start only after symptoms arise—to a preventive and personalized approach that aims to detect and address potential issues long before they escalate.

Precision medicine meets longevity: A timely shift

As demographic pressures grow, many health systems are overwhelmed—often targeting diseases like cardiovascular conditions or type 2 diabetes only after clinical symptoms appear. By then, a lot of damage has already been done. YEARS believes that catching issues at the earliest possible stage can help individuals avoid or significantly delay chronic conditions. This mindset aligns with precision medicine, which tailors healthcare to each person’s unique genetic and lifestyle factors rather than sticking to universal protocols.

The evidence-based core

YEARS emphasizes evidence-based preventive medicine, meaning every recommendation is grounded in the latest research from molecular biology, systems medicine, and data science. While lifestyle trends and quick fixes often grab headlines, YEARS aims to take a more robust approach—blending modern diagnostics (like imaging, neurocognitive testing, and psychosocial evaluations) with in-depth molecular and epigenetic analyses. The result? A comprehensive picture of your health trajectory, allowing for interventions that are scientifically validated rather than purely fashionable.

YEARS’ three-step method

  1. Comprehensive assessment and risk analysis
    The process begins with a thorough medical history, an evaluation of lifestyle factors, and an analysis of your genetic and environmental influences. This might sound futuristic, but technologies like genomic sequencing, multi-omics data integration, and advanced imaging are making it more accessible and actionable than ever. YEARS uses cutting-edge algorithms to piece together these findings into a detailed health profile—pointing out early risk factors for diseases that often develop silently over years.
  2. Personalized recommendations and interventions
    Armed with this robust data, YEARS constructs a customized prevention plan. This may include everything from dietary tweaks and stress-management practices to advanced screening protocols or targeted therapies. The objective is to maintain high-quality health for the long run—rather than just avoiding illness. As multiple studies have shown, evidence-based lifestyle modifications can reduce the incidence of chronic diseases significantly when implemented early.
  3. Ongoing monitoring and adjustment
    True preventive medicine is never a “one-and-done” affair. YEARS schedules regular follow-up appointments to track key metrics, health trends, and newly emerging research. This feedback loop helps detect early deviations—think of it like a personalized "early warning system” for age-related conditions. If a new piece of data or insight comes to light, your plan gets adjusted accordingly.

Why this matters for healthy aging

Beyond the quick fix

YEARS aims to spark a paradigm shift—moving away from what some might call “short-term lifestyle offers” and toward scientifically grounded interventions. Chronic diseases (e.g., heart disease, type 2 diabetes, osteoporosis, certain cancers) often develop gradually, sometimes without obvious symptoms until it’s too late. By focusing on precise early detection, YEARS enables individuals to address subtle changes in health before they become full-blown diagnoses.

Inclusive for a broad demographic

YEARS programs are designed for adults of all ages, though they’re especially relevant for those 35 and older, since that’s when the likelihood of chronic conditions starts to climb. If you’re someone who values an evidence-based approach, wants to leverage the latest technologies, and prefers taking proactive ownership of your health, YEARS may be worth exploring.

The advantages of evidence-based preventive medicine

  • Early diagnosis and risk reduction
    By identifying risk factors and pathological developments before symptoms appear, YEARS helps you tackle issues at the most manageable phase.
  • Data-driven decisions
    Regular health checkups integrated with the latest research ensure that your recommendations evolve alongside medical progress—meaning you stay aligned with the cutting edge.
  • Long-term vitality
    The core goal is to optimize your “healthspan,” not just your lifespan. Slowing or mitigating age-related declines can lead to a healthier, more fulfilling life overall.

Precision medicine meets real-world challenges

Balancing innovation with accessibility

Breakthrough diagnostics—like some of the advanced imaging and RNA-based urine analyses—can be costly or still in the research pipeline. YEARS acknowledges these hurdles but aims to make cutting-edge methods part of a broader, more inclusive approach. Ethical considerations around data privacy and genetic testing also come into play; robust data governance is essential to building trust and ensuring that innovations truly benefit all.

Integrating advanced technologies

From genomic screening to AI-driven analytics, the infrastructure for precision medicine continues to expand. YEARS’ approach aligns with these developments by collecting large datasets—covering everything from lab results to lifestyle metrics—and interpreting them through sophisticated algorithms. As these technologies mature, the quality and precision of health insights can only improve.

Spotlight on non-invasive diagnostics: Urine tests for early detection

One of the biggest hurdles in prevention is getting people to undergo invasive procedures—like biopsies—when they feel perfectly fine. That’s why there’s such buzz around less invasive screening tools. A recent study from the University of Texas at Arlington, Chan-Zuckerberg Biohub, and Stanford University suggests that analyzing RNA in urine could reveal early warning signs of cancer or kidney disorders, potentially sidestepping the need for more complex interventions.

“Studying the RNA found in urine can detect some ailments in their earliest stages, where they are easily—and cost effectively—managed,”
explains Joseph Buonomo, assistant professor of chemistry at UTA.

While these findings are preliminary, they’re part of a broader drive to develop “liquid biopsy” methods—simple tests that collect and analyze biological markers from fluids like blood or urine. For many, this could significantly reduce barriers to early disease detection

Practical tips to get started

  1. Know your baseline
    Even a simple blood panel or basic fitness assessment can help you spot early markers for chronic conditions. If you’re ready for more, look into genetic or multi-omics screenings.
  2. Ask about emerging diagnostics
    If a doctor recommends a biopsy or more invasive procedure, inquire whether less-invasive options (like advanced imaging or urine-based RNA tests) might complement or precede it.
  3. Manage stress systematically
    Chronic stress is tied to hormonal imbalances and epigenetic shifts. Techniques like mindfulness, regular exercise, and better sleep hygiene can have a real impact—particularly over the long haul.
  4. Stay informed, stay curious
    Follow reputable journals or medical news sources. There’s a fine line between hype and scientifically validated breakthroughs; aiming for a balanced perspective is key.

A look ahead

As the healthcare landscape evolves, personalized longevity will likely become more mainstream. Programs like YEARS show how evidence-based diagnostics, data integration, and continuous monitoring can help identify problems far sooner than traditional methods. It won’t happen overnight—and yes, challenges around cost, data privacy, and healthcare provider education remain—but the momentum toward a proactive, individualized paradigm is real.

By blending enthusiasm for medical innovation with a healthy measure of scientific skepticism, patients can make informed choices to support long-lasting wellness. And that’s the ultimate aim of preventive medicine: not merely adding years to our lives, but ensuring those years are lived in good health and vitality.

Interested in learning more?

If you’d like to explore how YEARS applies these principles in practice—or simply want to see whether their approach resonates with your health goals—feel free to visit their website at years.co. You can find information on their Medical Center in Berlin, their interdisciplinary team, and the personalized care journey they offer. Because, after all, redefining medicine starts with taking ownership of your health—today, not when symptoms emerge. 

Published: January 26th, 2025 · Updated: February 3rd, 2025

Author: Volker Blasek

Volker Blasek is a technical editor with a background in horticulture, fueled by a volunteer year on an organic farm. His passion for nature and conservation, paired with his expertise in psychology and science, shapes his engaging and thoroughly researched content. As a medical editor, he has authored over 3,000 articles on topics such as nutrition, diseases, symptoms, naturalopathy, and home remedies, delivering insightful and accessible reporting for a wide range of audiences.

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Founder interview: Moritz Fürste, co-founder and CEO of HYROX
Endurance Training

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Founder interview: Moritz Fürste, co-founder and CEO of HYROX

In our Founder Interview series, we showcase the brightest minds in preventive health, wellness, and longevity. In episode 2, we introduce Moritz Fürste, Co-Founder of the indoor fitness race HYROX.Tell us a little about yourself and your current ventureI am Moritz Fürste, one of the co-founders of HYROX. In my first life, I was a hockey player; I played for the German national team for a long time and participated in three Olympic Games. That was my first life, as I sometimes say. I had a long and intense career in competitive sports and was able to gain many valuable experiences, both athletically and personally. Sport has always shaped me, but after my active career, the question arose: What now? In 2017, we founded HYROX, and since then, it has been my focus. We wanted to offer people who regularly go to the gym a new challenge – a kind of sporting goal that goes beyond mere training. Our vision is to establish Fitness Racing as a global sport vertical. A lot has happened in recent years, and more and more people are getting excited about this sport.  How do you manage to balance your business and your personal health as a founder and entrepreneur?Yes, I believe that largely depends on the job. For me, extrinsic motivation plays a big role. Through my profession, I am surrounded every day by movement, fitness, and people who train. That motivates me tremendously! In our team, we often train together – whether it’s swimming during the lunch break or a short gym session after work. I notice that this social input helps to keep me going.I am naturally more of a ball sport athlete, so I would normally prefer to arrange to play tennis or golf rather than go to the gym. But the incentive to participate in a HYROX event and improve my personal best drives me. It gives me a concrete reason to train. I am essentially my own guinea pig and can experience firsthand how much a clear goal increases motivation. Because nothing is more motivating than knowing: In a few weeks, there is an event – and if I don’t train, it will be quite a torment.Do you do HYROX yourself, or do you combine it with strength training, CrossFit, or a mix of different training methods?I mix a lot: cardio, strength training, and interval training. My training is strongly oriented towards HYROX, but of course, I am not a professional HYROX athlete. The sport is a very balanced mix of strength and endurance, which is why my training is broad-based. Any training that is structured holistically is basically a good HYROX training session. I try to incorporate specific elements from our competition, but also to remain variable to continually challenge the body in new ways.This means for me concretely: I do a combination of classic strength training, functional exercises, and intense endurance sessions. I work a lot with intervals, as that is one of the main components of HYROX. A training session can, for example, look like this: First, I run a few kilometers at an easy pace, then follow some strength training sets – and finally, a crisp interval training session. This mix is ideal because it builds both strength and endurance.And what is your personal health goal?Simply to stay as fit as possible! As you get older, that becomes more challenging, and you have to put in more effort to maintain the same standard. My goal is to preserve my fitness level for as long as possible so that I can continue doing everything that I enjoy. I don’t want to have to limit myself and want to be able to participate in competitions for as long as possible.But I also notice that as you age, not only physical fitness but also mental fitness plays an increasingly important role. That’s why I try to lead a balanced lifestyle – with sufficient sleep, good nutrition, and of course, regular training.In addition, I believe that social interaction is an important component of health. Sport can be done in isolation, but in a community or with training partners, it is not only more fun but also helps you stay motivated in the long run.Is there a fitness myth you would like to debunk? Yes, a typical myth is that more training automatically brings better results. Many people overdo it and neglect regeneration. The body needs time to adapt and become stronger. Anyone who trains seven days a week without scheduling any recovery time will, in the long run, harm themselves rather than benefit. Quality over quantity is the key here!  You interact daily with people who participate in HYROX competitions, prepare for them, or are generally active in the fitness and health sector. What are some of the most exciting things you have learned from the community? Are there any particular stories or insights that have surprised you?That is a very good question because we are indeed constantly learning, both on a structural and individual level. What personally impresses me the most is the range of participants. On one hand, we have absolute elite athletes who consider HYROX an extension of their professional training. On the other hand, there are people who have only discovered sport through HYROX. This diversity is incredibly inspiring.A particularly impressive example is our oldest participant, an 83-year-old who started in the doubles format together with his daughter. He has proven that it is never too late to face new challenges. His attitude has inspired many other older people to also try HYROX.Another important lesson is the significance of inclusion in sport. There are many people who feel excluded in traditional fitness environments, whether due to a lack of sporting background, social barriers, or insecurities. HYROX has managed to create a community where everyone feels welcome. Many participants tell us that they used to go to the gym for years, but only through HYROX did they have a real goal in sight and therefore train with much more motivation.Were there any specific pieces of feedback from the community that led you to further develop or adjust HYROX? Absolutely. One of the most important insights was that many participants regard the training as just as important as the competition itself. That led us to integrate HYROX classes into more and more gyms worldwide. It’s not enough just to offer events; people need a structured way to prepare, to become familiar with the format, and to see progress.Another point was the demand for different performance levels. We realized that there cannot be just one elite or beginner category. That’s why we introduced different categories, including doubles and relay formats, which allow beginners to enter the sport. This has significantly lowered the barrier for newcomers.  What trends or technologies do you see as potential game-changers in the coming years, whether for HYROX or for the fitness industry in general?I think the greatest potential lies in data integration and personalization. Today, many people track their workouts with smartwatches, but the possibilities go far beyond that. I envision that in the future we will see many more personalized training recommendations based on real-time data. For example, a platform could analyze how you perform in a HYROX event and then tell you exactly which training adjustments you should make to compensate for your weaknesses.Another exciting area is artificial intelligence in training. There are already systems that give you real-time feedback on your running technique or strength training. This will continue to develop and ensure that people can train even more efficiently without necessarily having a personal trainer on-site. Is there another fitness myth that you would like to completely dispel? Yes, namely the myth that more is always better. Many people think that they have to train hard every day to make progress. But recovery is just as important as the training itself! Without sufficient regeneration, the body cannot make progress. Quality always comes before quantity.A second myth is that HYROX is only for super fit athletes. That simply isn’t true! Our event format is designed so that everyone can participate, regardless of their fitness level. The only opponent is yourself and your own time from the last event.  Can you give us an insight into your daily routine?Yes, of course, gladly. I am, of course, very branded when it comes to my fitness routine, but at the same time, I try to keep everything as structured and efficient as possible. If I am not injured or sick, I have a fairly standardized routine. I get up at 6:30 in the morning with the kids and walk them to school. Most of the time, they ride their bikes while I accompany them on foot. Depending on how I feel that day, I then run between 5 and 10 kilometers. If it’s too cold or the weather is extremely bad, sometimes I even take the car. Afterwards, I go directly to the gym, which, luckily, is nearby.Are you more of a morning person when it comes to sport?Yes, definitely. My routine is to train between 8 and 9 in the morning. I track my metrics with Amazfit, our partner. It can essentially do everything that other fitness trackers can. The topic of sleep especially interests me a lot. Since I started tracking my sleep, I have been much more focused on getting enough sleep. I almost see it as a challenge: I want my sleep score to be good. And if there’s an opportunity to optimize it, then I certainly try to do so.Besides the gym and running – are there any other sports that you regularly engage in?Yes, once a week I play tennis. Otherwise, I try to incorporate other sporting activities whenever the opportunity arises. But my main focus is definitely on my running and strength training routine. Apart from that, I spend a lot of time in the office and on weekends I am usually somewhere on a sports field.Do you regularly get health check-ups, or do you wait until something is wrong? Yes, absolutely! I just had a comprehensive blood test done this week. After reviewing the results, I took high-dose magnesium and two or three other vitamins because I was at the very low end. It’s all done as a preventive measure; I don’t do it very regularly – I would say I take the time for it every two years. Of course, it would be ideal to do it more frequently, but that is currently hard to implement. Especially during the winter months, my vitamin supply is an important topic. Magnesium is particularly crucial for me because I have a high demand, especially in combination with intensive training sessions.What about dietary supplements? Is there anything that you supplement on a permanent basis?Yes, but I keep it relatively simple. I regularly supplement with Vitamin D and Magnesium, nothing else. My wife is a naturopath and osteopath, so we do a lot in the area of gut health and prevention. She guides that a bit for me. We also work with probiotics and prebiotics to keep the gut flora stable.Do you view it critically that many people try to optimize their health to an extreme?Yes, I believe that many people overdo it. They take 50 different supplements and try to optimize every little detail. But ultimately, it is the basics that really count: sufficient sleep, healthy nutrition, regular exercise, and a good balance in life. About 80 to 90 percent of health comes from these fundamentals. The rest may be relevant for some, but for most, it is not necessary.Which books or podcasts have particularly inspired you on your journey?I have spent a long and intensive time with the books of Yuval Noah Harari. Homo Deus and Sapiens particularly impressed me. In addition, I found Factfulness by Hans Rosling very exciting because it offers a more optimistic view of the world. I am generally a fan of not only focusing on the negative but also highlighting the positive. Unfortunately, in our society, only the negative is often discussed, even though there are many advances.How do you see the difference between the positive feedback in sports and the often critical feedback in the professional world?I study the science of positivity – if you can even call it that. I often criticize the constant emphasis on everything that isn’t going well without also focusing on the positive things. We paint such a distorted picture that it seems as though the world is constantly on the brink of disaster. Yet, if you zoom out, you could actually conclude that the world has never been better. This perspective is particularly important to me – whether in sports or in entrepreneurship.In sports, you constantly receive feedback in all directions. When you are a child and score a goal, your entire team gets excited, hugs you – even if it is sometimes not phrased very nicely, you still feel the positive feedback. In the professional world, it is different: Here, praise is rarely given. Instead, there is often criticism, even when you have done something right. I believe that companies and leaders could learn a lot from the way successes are celebrated in sports. That would not only boost motivation but also foster a more positive corporate culture.

Why light therapy should be on your radar – the biology speaks for itself
Light Therapy

5 min read

Why light therapy should be on your radar – the biology speaks for itself

Sunlight is the foundation of all life on Earth, providing the energy that has shaped our planet from the very start. It is only in recent times that scientists are beginning to understand the profound impact light has on the human body and mind. The sun emits so much energy and provides life for the planet and humans to thrive off of. It’s a critical fuel source for all species and flora. Without the sun’s light, all life on Earth would cease to exist.In school, we learn that plants absorb light energy from the sun through chlorophyll and photon receptors in the leaves and then transform it into chemical energy. This process is called photosynthesis. Why is it so abstract to think that our human bodies can convert sunlight into different forms of energy?Well, here’s the reality, our bodies do just that every single day they are exposed to sunlight. Like plants, humans have photon receptors in our cells that enable light energy to be absorbed and start chain reactions that result in energy production. When sunlight penetrates our skin, skull, and brain tissue, our cell’s mitochondria react by increasing ATP production, which is the fuel our bodies and brains need to function.Throughout human history, civilizations across the globe have used sunlight to prevent or alleviate some diseases. Ancient Egyptians worshipped the sun. In some countries, hospital beds were moved outside so patients to heal from disease in the sun. Later on, we had the advent of LEDs and lasers and NASA even used light therapy first to grow plants at the International Space Station to then later discover it could also help with acceleration of wound healing when dealing with injured astronauts.The sunlight is not only beneficial, but without it, you may experience mood changes and can lead to depression. According to Healthline, “Decreased sun exposure has been associated with a drop in your serotonin levels, which can lead to major depression with seasonal patterns.” In addition, “Due to this connection, one of the main treatments for depression with seasonal pattern is light therapy, also known as phototherapy.”Light therapy is becoming an integral part of the modern doctor’s toolbox for a vast array of applications such as neurodegeneration, and neuropsychiatric conditions, but the question most New Zapiens readers will want to know is, how can light therapy be used in my life? What are the applications and benefits?Increase in cognitive processing speedLight therapy may not give you superhuman intelligence and cognition, however, small increases in your cognitive processing speed are possible. At a 2024 Super Bowl event In Las Vegas, a college athlete used a Neurocatch Assessment tool using brain event-related potentials or ERPs to measure his processing speed baseline. After recording the baseline he used Neuronic’s light therapy helmet (Neuradiant 1070 nm) for just one 6-minute session and then did a follow-up measurement with the Neurocatch device. He found a staggering 14% increase in his cognitive processing speed.Boost in short-term memory by up to 25%In a 2022 study conducted by the University of Birmingham published study, individuals used a near-infrared laser on their prefrontal cortex. The hypothesis is that since the prefrontal cortex is associated with short-term memory performance, applying light there would encourage energy production and enhance the function of this region of the brain. The study found that individuals experienced an increase in their short-term memory by up to 25%.Enhancing sleep and detoxificationSleep is an essential aspect and fundamental to our health. While we sleep, the body undergoes lymphatic drainage, a process that removes toxins and waste, including glymphatic drainage in the brain, which helps clean and repair tissues overnight. A recent study shows that light therapy can accelerate this process. The authors of the paper suggest that “photobiomodulation helps improve the overall quality of sleep, and hence well-being and long-term health, of many individuals.”Reducing brain fog and improving focusSince the COVID-19 pandemic, we’ve become well-versed with the effects of brain fog, including the potentiality to experience long-term, life-altering symptoms. In April 2023 a study reported using light therapy to alleviate symptoms associated with brain fog. Subjects mentioned that before the therapy they were experiencing high levels of fatigue, had a hard focusing, and lacked the mental acuity to function well with a clear head throughout the day. After using the light therapy devices (either a full light therapy bed or a light helmet 3 times a week) for a month, users reported significant benefits and the cognitive tests supported their subjective statements.Light therapy, also known as photobiomodulation, harnesses the biological power of light to support essential physiological processes, providing the body and mind with the energy they need to thrive. We’ve explored how natural sunlight fuels life, the consequences of insufficient exposure, and how advancements in light-based technologies now allow us to bring these benefits into our daily lives.From enhancing cognitive function and memory to improving sleep, detoxification, and mental clarity, light therapy is emerging as a non-invasive, research-backed approach to optimizing health, performance, and well-being. With increasing scientific support and real-world applications, it’s becoming an essential tool in modern wellness.

Measuring what matters? The challenges of quantifying the living self…
Quantified Self

10 min read

Measuring what matters? The challenges of quantifying the living self…

Biohacking – seriously? WHAT? You don’t collect the biodata of your entire organism around the clock? And you don’t have 30+ doctors to constantly monitor your well-being and carry out sophisticated tests? And – even worse – you’re not pondering new quantifiable longevity interventions all day long?How *can* you be a serious biohacker?!?OK, so let’s face it, we can’t all be Bryan Johnson (and we may not want to). Nevertheless, serious biohacking relies on meaningful and accurate measurement modalities. Indeed, what’s the point of “punishing” health routines or “risky” interventions if there’s no tangible added value?So, as a mere (im)mortal, with a day job, friends, maybe a family, and other hobbies beyond longevity, you are faced with a quandary. The quandary of what to measure, how (much) to measure, how frequently and, last but not least, how to correctly interpret the data obtained – i.e., on your own, with professional help and/or with AI. Lost in the data forestBecause that’s the dizzying part, isn’t it? The data challenge… There are now myriad bio-/performance markers you can access and choose from. You can collect your data actively or passively. You can focus on DIY or professional data, or both. Indeed, not only can you rely on traditional medical check-ups, but you can also self-surveil with wearables and all manner of other appliances. Furthermore, you can access a cornucopia of sophisticated consumer health tests – covering anything from proteomics to microbiome composition, through food allergies. So, while it makes sense to track basic health parameters as well as personal issues and areas you want to improve, you may be left with a nagging uncertainty and wonder, “Am I really getting the bigger picture here? What could I be missing?”.Hmm, the essence of the body as a *living* being, maybe?Beyond the flesh machineBecause this is where the metaphor of “body as machine” breaks down, since the body is so much more than the sum of its parts. Indeed, we are all aware that: perfect heart health + perfect gut health + perfect (you name it) does not necessarily = perfect health (or increased longevity). What a bummer… So, that’s the ultimate biotechnological challenge, isn’t it? Adequately capturing the body as a living organism with self-developing, self-organising, self-regulating and self-repairing capacities. But also, as an organism highly dependent on the inputs of its environment(s) over time to maintain balance or “homeostasis”, as it is called in medical jargon.  What can we then do until science understands and manages to model the most intimate workings of our individual bodies with all their idiosyncrasies? Will there ever be a convincing model with which we can assess ourselves and confidently affirm, “I am perfectly healthy, and chances are I will live to be a healthy 100!”? Well, AI or AGI may eventually help us to obtain a web of interlocking factors that (appear to) signify and/or promote human health, hence longevity. The software of lifeMeanwhile, however, a promising strategy to get the bigger picture of our health and longevity lies in the field of epigenetics since epigenetics is especially attuned to the individual, living and evolving dimensions of our bodies. But what is epigenetics?Put simply (but mechanistically: sorry!), epigenetics is the field that studies the biochemical “software” around your genome that activates or silences your DNA “hardware”. The most common “switch” examined is so-called methylation that occurs at specific sites of the genome called CpGs. So, you inherit your DNA hardware from your parents as both fact (e.g., the colour of your eyes) and potential (e.g., the propensity towards certain health conditions). And there’s not much you can do about it, since it has evolved very slowly over generations. But the good news is that this inheritance only has a limited influence on your health and longevity outcomes. Current estimates are between 10 to 20%.Hence, you need not be blighted with “bad” genes!   Indeed, the epigenetic software, which we partially inherit but which is mostly steered by our environment, is dynamic. And since you have at least some control over what surrounds you, you can actively (or passively) influence your health, hence your longevity.More concretely: the way you live your life, i.e. eat, move, sleep, manage your stress, etc. has a massive impact on your healthspan. From epigenetics to biological ageing“Yeah, yeah, OK, but that’s not really new, is it? Even my Gran could have told you that… What about the hard stuff? The biohacking and the measuring?”Well, that’s where it gets really interesting. In the past decade – starting with Hannum’s and Horvath’s first groundbreaking epigenetic clocks – epigeneticists have been developing biochemical tests or so-called “clocks” to precisely measure the overall ageing of the body.You’ve surely noticed this discrepancy: some people celebrating their 70th birthday look ready for the nursing home, while others are planning to solo-climb the Kilimanjaro. How come?This is because the body does not necessarily age linearly. So, it may or may not be in synch with the candles on your birthday cake. For instance, if you’re confronted with a major stressor – say, you unexpectedly lose your job or your partner dies – chances are that this traumatic event will take a toll on your health, hence your longevity. So, your biological ageing can suddenly (and brutally) accelerate. It may even visibly show up as “overnight” white hair or a sallow, wrinkled complexion. But in uneventful or more harmonious times, ageing can increase very slowly, or even plateau as well as potentially decrease. Hence, the aim of an epigenetic clock is to capture a still or snapshot within the film of your ageing. The biological age determined by the clock enables you to compare it with your chronological age and see whether you are ageing more rapidly or slowly than your age cohort.Biological age: a super-marker?So, for biohackers, what are the advantages of tracking biological age compared to other markers?To tackle this “philosophical” question, you need to look back at the evolution of epigenetic clocks. Originally, epigenetic clocks were strictly meant for experimental settings and were extremely expensive and unwieldy to run. Even more crucially, biological age estimates were not very precise and were difficult to replicate. This could be due to any number of factors: the types of tissues or fluids from which DNA was extracted, the identity and/or number of genomic regions (CpGs) analysed and their correlations with ageing, the architecture of the algorithms, small or inadequate training cohorts as well as technical noise. All these issues made them unsuitable for the average consumer. Nowadays, however, with 3rd and soon 4th generation clocks, many of these issues have been overcome and the tests have become much more user-friendly and affordable. There are of course different analytical methodologies championed within the epigenetic scene. Many companies still bet on so-called chip-arrays that promise extensive coverage of a large number of CpGs but lead to, e.g., problems with replication, due to technical noise and other issues. Other companies have already switched to so-called NGS (or Next Generation Sequencing). This new technology involves fewer CpGs but more in-depth analysis, making for better replication and significant cost-cutting, among other aspects.    Most significantly, however, researchers are now able to zone in on the CpGs that most convincingly correlate with ageing. And that is the major advantage of biological age as a marker. Epigenetic testing usually takes a meta-approach to measuring ageing, rather than concentrating on the ages of particular fluids, tissues, organs or metabolic systems in the body (though some clocks also target the micro-level). So, instead of looking for direct causal links to ageing, the epigenetic focus is on an overall correlation with ageing.  Why does this approach make sense? It makes sense because ageing is an extremely complex process we are only beginning to unravel. A process involving a myriad changes on both micro- and macro-levels of the body, as described by the “hallmarks of ageing” model. Hence, depending on your health history, it may certainly make sense to specifically monitor your blood sugar or your microbiome. But it is also crucial to obtain a more comprehensive picture of your health and ageing – a picture that captures ageing at a systemic level.  And, currently, biological age determination is the best strategy to do just that. Current limitations and future promisesBecause epigenetic testing is still in its infancy as a technology, a lot remains to be done. There are already many peer-reviewed studies focusing on the impact of disease and stress on biological ageing, but there are still few studies on the effects of positive lifestyle changes. This has to do with the well-known challenge of financing experiments based on lifestyle modifications rather than drug-based interventions. But another difficulty arises from designing studies that enable the isolation of a particular lifestyle factor for investigation. Indeed, because their focus is usually systemic, current epigenetic tests are not attuned to singling out specific aspects of lifestyle such as nutritional habits or sleep patterns. So, as a biohacker, if you wish to monitor the effects of your new sports routine using epigenetic testing, you will have to ensure that you do not change other variables in your lifestyle at the same time (such as e.g., supplementation). And beyond the realm of what you may be able to control, there are other “random” factors that can muddy the waters. For instance, some illnesses – especially highly infectious ones such as Covid-19 or the flu – as well as pronounced inflammatory states can initially accelerate biological ageing. Upon recovery, however, biological age typically returns to the baseline.Moreover, stress (be it sudden and/or chronic) also appears to have deleterious effects. Here again, though, biological age can normalise over time if stress is alleviated.From an empirical and, as yet, very anecdotal perspective, some interesting patterns are emerging, as reported by individuals frequently testing themselves and physicians testing their patients on a regular basis:Some positive lifestyle changes may be rapidly reflected in biological age, others may take longer.Radical positive changes may initially cause age acceleration because the body initially perceives them as stress. This tends to reverse over time. Synergistic changes, such as concurrently improving nutrition, sleep and movement while mitigating stress, seem to pay the highest and fastest dividends.Nevertheless, biology remains very individual: the same habits, routines, and supplements tend to have different effects on different people. Obviously, these tentative findings will have to be confirmed by peer-reviewed studies. But they open fascinating vistas for dedicated biohackers who are intent on quantifying their individual, living and evolving selves!