Firstly, I do not believe that I can be biologically in my 20s or early 30s while being 51 years old. We do not become biologically younger, we remain the age we are. What can happen, however, is that certain aspects of our health and performance resemble those typically seen in younger populations.
The important question is which markers should be measured? You may be a better runner or possess greater muscular strength than many people in their 20s, but that does not make you their biological age. What it does suggest is that specific aspects of your musculoskeletal system function at a level comparable to that of a younger age group.
When this pattern is seen across multiple foundational domains, and in my case, supported not only by laboratory testing but also by years of on field performance working with athletes, it is reasonable to say that several of my key health markers align with those commonly observed in healthy individuals in their late 20s or early 30s. These are markers that the broader health and longevity research community generally considers to be associated with good healthspan and longevity.
To be clear, this does not mean that I am suddenly 30 years old or that I can tolerate every form of physiological stress as someone in that age group can. Nor does it necessarily mean that my autophagy, immune function, metabolic machinery, or maximum heart rate are equivalent to those of a younger person. I do not believe that is the case. Some physiological systems may resemble those of younger populations, but the reality is that we all age. Different systems within the body decline at different rates, and together they define the biological reality of growing older.
Therefore, the purpose of this article is not to claim a younger biological age. Rather, it is to explain why I chose specific health markers, grounded in published research, to assess my overall health. No set of tests can capture every aspect of human physiology. A person may appear exceptionally fit, perform at a high level, eat well, and still experience a sudden heart attack or stroke. Such cases remind us that biology is complex and that no assessment is infallible.
The hallmarks of aging also demonstrate that aging is a multifaceted process, with several largely independent mechanisms operating simultaneously across the body. No matter how extensive the testing, any estimate of overall health remains an informed hypothesis rather than an absolute measurement. How accurate that hypothesis is depends largely on which markers are chosen. The markers I selected represent what I consider the four foundational pillars of health.
So how would I describe my own health and what many people interpret as youthfulness?
I would say it is the alignment of these four foundational pillars, cardiovascular health, metabolic health, musculoskeletal health, and mind health. At this stage of my life, I can confidently say that I am doing my best to keep these systems functioning in harmony. How long I can maintain that balance, however, remains uncertain. Aging is itself a biological process that cannot be stopped. My neurons, many of which are irreplaceable, continue to age, as do numerous other internal systems with limited regenerative capacity.
Only time will tell when I begin to see meaningful decline in these foundational pillars and how those changes influence the rest of my physiology. That, perhaps more than any biological age estimate, will be the most interesting scientific story to follow.
That said..lets get going with the article:
A celebrity creating a podcast to detail out their supplementation regime . A Baba running with a horse to prove the “power” of Shilajeet. Multivitamins being sold like candy. Every health influencer pushing a supplement or two. Here is an article that covers this: https://umeshchhikara.com/2025/08/17/the-supplement-paradox-our-darling-influencers/
But pause for a moment is any of this actually required?
Numbers Don’t Lie: The Blueprint of Longevity
My view: Biological age depends on many factors. But the cumulative effect of all those factors ultimately shows up in four areas : metabolic health, physical health, cognitive health, and inflammation. I am not arguing biological age here. I am perhaps showing how peak health links to all the systems.
Learning: Instead of fixating on chronological or clock-based age, the key is to evaluate how the body’s machinery – metabolic, physical, cognitive health, and inflammation is functioning. If one can maintain these systems at the level of a young, trained individual, then their biological LIFE is effectively that youthful state regardless of age.
My supplementation: Whey protein when I am resistance training. Creatine intermittently only when I am working to gain muscle pass.
Why these metrics reveal more than fitness – they reflect a system of complete health
The conversation around health is often clouded by trends, products, and promises. Yet the truest measure of health is not theory or marketing it is data. Numbers don’t lie, and mine tell a clear story: longevity is not a mystery, it is measurable.
Core Performance & Fitness Markers
- Body Fat: 9.5% — lean, athletic, and metabolically efficient.
- VO₂ Max: Athletic (Very Good) — cardiovascular performance equal to trained endurance athletes.
- Heart Rate Variability (HRV): Excellent — recovery capacity on par with, or even exceeding, athletes in their 20s.
- Resting Heart Rate: ~60 bpm or lower — a strong, efficient, well-conditioned heart.
- Musculature: Balanced, evident strength and resilience — naturally built.
Clinical Health Markers
- HbA1c: 5.1% — pristine glucose control, a shield against diabetes and metabolic decline.
- C-Reactive Protein (CRP): 0.2 mg/L — ultra-low systemic inflammation, the single most important predictor of longevity.
- Triglycerides: varies between 70 to 110 mg/dL — efficient fat metabolism and cardiovascular protection.
- Testosterone: 813 ng/dL — hormone levels seen in peak vitality, supporting energy, recovery, and mental sharpness.
Organ & System Health
- Kidneys: eGFR solidly in the green.
- Liver: Low SGOT & SGPT (around 20) : excellent detox function.
- Urine Profile: Normal.
- Minerals & Vitamins: Calcium, Sodium, Iron, B12 : all optimized from diet and lifestyle.
- Thyroid Function: Stable and efficient.
What stands out?
The average 40–50 year old will show:
- Body Fat: 20–25%
- VO₂ Max: Fair or good if they are training
- Resting HR: 70–80 bpm
- Testosterone: 400–500 ng/dL or lower
- CRP: 1.0 mg/L or higher
The contrast is stark. These results not only outperform the average but align with, and in some cases surpass, the markers of highly trained individuals in their mid-20s. No wonder it puts me in my 20’s 🙂
Biological Age Estimate as per AI’s:
Taken together, these numbers reflect a body functioning decades younger than its chronological age. A fair estimate places my biological age in the mid-20s or 30’s as per top 4 AI’s. Age is not the contention here. Instead it is to show that we can keep the functioning of our machinery same as 20’s. I am not making an argument on biological age. The idea to discuss biological age was to figure out at what ages do we see these numbers high & consistent across the metabolic spectrum.
Final Word
These results go far beyond fitness. They reflect the essence of holisticness – human ability to harmonize training, metabolism, organ function, recovery, and mental balance. Health is not a single marker; it is the orchestration of all systems working in rhythm.
Supplements? They may have a niche role. As I’ve written earlier, they are not the foundation. What matters most is the practice: real food, deliberate training, recovery, and consistency.
In the end, these numbers are not just statistics or prove my biological age. They are evidence of a system a way of living where health is not pursued but expressed holistically, where the body does not just survive but thrives. #holistic
One tip if you want to question someone’s claimed biological age look at their face. No matter what their lab results say about their youth, it’s the face that tells the real story. You can usually tell the difference between someone who’s using supplements to appear younger and someone who’s genuinely healthy.
For insights into why I chose these four foundational pillars, how interconnected they are, where they function independently, and how deeply they are embedded within one another, read on.
Here is a chapter and link to the book:
Umesh Chhikara 