Aging is associated with a host of observable changes — a slower walking speed, a graying of hair, and the appearance of skin wrinkles. However, aging is also associated with changes that cannot be directly observed, some of which involve the epigenome.

The epigenome includes chemical changes to DNA or DNA-related proteins within cells. One of these chemical changes (referred to as DNA modifications) is known as DNA methylation, which involves the addition of a methyl group to certain sites on DNA. Levels of DNA methylation change throughout the body with age.

The relationship of aging to DNA methylation and the ability to measure the amount of DNA methylation in bodily tissues raises the possibility that it could be possible to predict someone’s age using their DNA methylation status.

That’s what Steven Horvath did in 2013. Using cell and tissue samples from blood, the brain, and other organs, Horvath and his colleagues developed what is known as the DNAmAge clock to measure biological aging.^[1] In contrast to chronological age (the years someone has been alive on Earth), biological age is proposed to be a measure of a person’s intrinsic rate of aging, or their “real” age.

DNAmAge correlates quite well with health outcomes, including the incidence of lung cancer in women^[2] and accelerated aging in people with Down Syndrome — a genetic condition that is associated with an elevated risk of chronic diseases typically associated with old age.^[3]

Another utility of epigenetic clocks is in studying the effects of potential longevity-promoting lifestyle interventions like plant-based diets, exercise, and stress reduction.

Although the participants’ diet was not entirely plant-based, the menu did focus on nutrient-dense vegetables and low-glycemic fruits while prioritizing organic foods over conventional ones. Added sugar, dairy, grains, beans/legumes, and even plastic food containers were to be avoided. Plant-based foods contain high levels of polyphenols, some of which fall into the category of “epinutrients” as defined by the authors. Berries, herbs like garlic and rosemary, and green and oolong tea were also to be eaten daily as a source of “methylation adaptogens.” Emphasis on specific nutrients aside, the diet seems like it was healthy overall, though probably expensive once the organic, grass-fed meats, eggs, and liver were factored in.

	What’s on the “Anti-aging” Menu?
Diet	Weekly
	3 servings of liver (3 oz, preferably organic)
	5-10 eggs (free-range, organic, omega-3 enriched)

	Daily
	2 cups of dark leafy greens (kale, Swiss chard, collards, spinach, dandelion, mustard greens)
	2 cups of cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, arugula, kale, mustard greens, watercress, rutabaga, kohlrabi, radish, Swiss chard, turnip
	3 cups of colorful vegetables
	1-2 medium beets
	4 tbsp pumpkin seeds
	4 tbsp sunflower seeds
	1 or more servings of methylation adaptogens (berries, rosemary, turmeric, garlic, green tea, oolong tea)
	6 oz animal protein (grass-fed, pastured, organic and hormone/antibiotic-free)
	2 servings of low-glycemic fruit

	General guidance
	Prioritize organic over conventional food
	Stay hydrated (8 or more glasses of water per day)
	Don’t eat between 7 p.m. and 7 a.m.
	Consume “healthy” oils (coconut, olive, flaxseed, pumpkin seed)
	Avoid added sugar/candy, dairy, grains, legumes/beans
	Minimize plastic food containers

Supplements	2 servings per day of an organic vegetable, fruit, seed, herb, plant enzyme, probiotic/prebiotic greens powder
	2 capsules per day of a Lactobacillus plantarum probiotic supplement

Exercise	Minimum of 30 minutes per day on at least 5 days per week at an intensity of 60%-80% of maximum perceived effort

Sleep	Average of at least 7 hours of sleep per night

Stress management	Twice daily practice of breathing exercises to elicit a relaxation response

Unfortunately, the authors did not report on the participants’ dietary habits or physical activity before the intervention. However, because the participants’ overall health improved (based on the measure of biological age), it can be assumed that at least some of their habits improved after enrolling in the study.

A previous study investigated the same lifestyle modification intervention in a group of 43 men between the ages of 50 and 72. The results showed that their biological age was reduced by 3.2 years compared to a control group and decreased (albeit nonsignificantly) by almost 2 years compared to baseline.^[4]

Both of these studies recruited adults with no history of chronic disease, suggesting that biological age can be “reversed” in people who have no apparent health conditions, rather than in people with diseases that could accelerate the aging process.

Indeed, the chronological age of the women in this study was 57, meaning they were “younger” biologically, based on their DNAmAge of 55.8 years. All but one of the participants had a younger biological age at baseline than their chronological age.

Effect of diet and lifestyle modification on biological age

Though broad conclusions can’t be drawn from a case study, the drop in biological age across the board suggests that there’s merit to the lifestyle changes adopted in this study. Furthermore, though the dietary/lifestyle changes were somewhat stringent, adherence was high: 82% on average across all goals, 84% for diet and supplements, and 94% for intermittent fasting, though somewhat low at 58% for the breathing exercises.

A final and perhaps most important point is that adherence to any diet or exercise program doesn’t have to be perfect to be beneficial. Doing things right most of the time can still result in feeling healthier and maybe even younger!

Can a methylation-supportive diet and lifestyle reduce biological age? Original paper