Understanding the Difference: Biological vs. Chronological Age
Your chronological age is simply the number of years you have been alive. In contrast, your biological age is a measure of how your cells and organs are functioning based on various biomarkers. It reflects the accumulated damage and repair processes in your body. Dr. Mark Hyman, born November 22, 1959, has a chronological age that is now 65 (as of September 2025). However, he made headlines in 2023 by announcing his biological age was 43, indicating his body was functioning at a level 20 years younger than his birth certificate would suggest.
The Longevity Protocol: A Holistic Approach
Dr. Hyman, a prominent advocate for functional medicine, doesn't rely on a single magic bullet. His approach is a comprehensive, multi-faceted strategy that targets the root causes of aging. He shares these methods in his book, Young Forever, and through various media appearances. His protocol focuses on several key pillars:
Diet and Nutrition
- The Pegan Diet: This hybrid approach combines principles from the Paleo and vegan diets, focusing on nutrient-dense, whole foods while eliminating sugar, processed foods, and gluten.
- Low Glycemic Load: Hyman emphasizes keeping blood sugar levels stable, as high insulin levels can accelerate aging.
- Adequate Protein Intake: As we age, muscle mass preservation becomes critical. Hyman recommends higher protein intake, especially from sources like regeneratively raised goat whey, to support muscle synthesis.
Exercise
- Resistance Training: Building and maintaining muscle is a cornerstone of his strategy. He incorporates strength training multiple times per week.
- Cardiovascular Fitness: Regular cardio is included to support heart health and overall vitality.
- Flexibility and Stability: Activities like yoga and exercises with resistance bands are used to maintain balance and reduce injury risk.
Targeted Supplementation
Hyman uses a range of supplements to support cellular health and longevity pathways, including:
- Creatine: To support muscle building and energy.
- Urolithin A: A postbiotic that promotes mitophagy, the process of clearing out old, damaged mitochondria.
- Adaptogenic Mushrooms: To enhance resilience and manage stress.
- NMN: A supplement to support NAD+ levels, which decline with age.
Lifestyle Interventions
- Sleep: Hyman prioritizes deep, restorative sleep, which is essential for the glymphatic system to clear metabolic waste from the brain.
- Stress Management: Practices like meditation and journaling are used to reduce cortisol and calm the mind.
- Hormesis: He incorporates beneficial stressors like cold exposure (cold plunges) and heat (saunas or hot yoga), which can activate cellular repair pathways.
Can You Measure Your Biological Age?
The measurement of biological age is a rapidly evolving field. While the specific number Hyman cites comes from tests like the TruDiagnostic DNA methylation test, different methodologies exist. These tests provide insights into your cellular aging rate, but it is important to remember they are a metric, not the goal itself. The real goal, as Hyman stresses, is to extend your healthspan—the period of life spent in good health—rather than just adding years to your life. His work with Function Health, a platform that provides access to comprehensive biomarker testing, emphasizes the importance of data-driven health insights.
Biological Age vs. Chronological Age Comparison
| Feature | Biological Age Strategy | Typical Aging |
|---|---|---|
| Focus | Extending healthspan and preventing chronic disease | Accepting gradual decline and treating symptoms |
| Diet | Nutrient-dense, anti-inflammatory (Pegan); low sugar | Standard American Diet (SAD); high in sugar and processed foods |
| Exercise | Resistance training, cardio, flexibility, stability | Often inconsistent or limited physical activity |
| Mindset | Proactive, seeing aging as a treatable condition | Reactive, seeing aging as inevitable and unchangeable |
| Testing | Utilizes biomarker testing (e.g., DNA methylation) | Relies on standard medical check-ups |
| Supplements | Targeted to address specific cellular pathways | Often relies on general, non-specific supplements |
Conclusion: More Than Just a Number
While the specific number for what is Dr. Mark Hyman's biological age? might shift with continued testing and lifestyle adjustments, his claim highlights a crucial message: aging is not a passive process. Through consistent, targeted lifestyle interventions, it is possible to significantly influence your body's cellular health and vitality, potentially manifesting as a younger biological age. His work serves as a powerful motivator for individuals to take an active role in their health and well-being, proving that a long, healthy life is not a matter of luck but a result of deliberate, science-backed choices. For more on the foundational science, visit the Institute for Functional Medicine.
