⏳ This Week's Spotlight: "Pace of Aging": Discover the Nine At-Home Biomarkers to track Your Biological Aging Speed

A fascinating new study of over 13,000 older Americans in the Health and Retirement Study (HRS) has confirmed something we all sense: some people age faster than others—even if they're the same chronological age.

Researchers created a dynamic measure called the Pace of Aging, which tracks how quickly a person’s body is biologically aging using nine biomarkers:

· Blood biomarkers: C-reactive protein (CRP, an inflammation indicator), Cystatin C (a biomarker for kidney function), Hemoglobin A1C (HbA1c, a measurement of the average blood sugar levels over the past 90 days)

· Physical assessments: Diastolic blood pressure, waist circumference, lung capacity (peak flow)

· Functional tests: Gait speed, balance, grip strength

Each person's "pace" was the average rate of change across these indicators, scaled to the average of people under 65. A value of 1 means you're aging one biological year per chronological year. Higher values? You're aging faster.

🧐 Key Takeaways:

1. The Pace of Aging speeds up as we grow older.

2. The biggest declines were in functional performance like gait speed, balance and grip strength.

3. Men aged faster than women, and those with less education had faster aging.

4. A faster Pace of Aging predicted higher risk of chronic illness, disability, and death.

What This Means for Us:

A closer look at the data reveals key differences between men and women ⚤: not only do they age at different speeds, but the biomarkers that decline fastest also differ:

Men tended to show the steepest declines in this order: balance, grip strength, cystatin C, and gait speed. Women, meanwhile, experienced faster erosion in a this order: gait speed, lung capacity, grip strength, and balance.

This difference opens up a practical opportunity: track the biomarkers most relevant to your gender to get a clearer view of your personal aging trajectory.

💪 Action of the Week: Tracking for Your "Pace of Aging" Biomarkers At Home

It's surprisingly easy to begin monitoring your own aging pace at home with zero cost. Here are a few simple protocols you can follow each month to track meaningful changes:

🚶🏻Gait Speed

Use Google Maps in satellite mode to measure a straight 50-100 meters distance. Right-click (or long tap on mobile) the starting point and select "Measure distance" to find your endpoint. Mark the start and end with tape, chalk, or stones. Begin walking at your usual speed toward the starting line, start your stopwatch the moment your foot crosses the starting line, and stop it when your first foot fully crosses the finish line. Walk at your normal pace, and repeat three times. Record the average time. Then, divide the distance by your average time in seconds to get your gait speed (in m/s). You can find a detailed guide here.

⚖️Balance Test

Stand heel-to-toe, with your dominant foot behind and arms crossed over your chest. Stand barefoot or in the same shoes each time. Begin timing when you find balance. Stop timing when you move a foot or uncross your arms. Do three trials and take your best score. Less than 10 seconds suggests doubled fall risk; a score of 30 seconds is excellent. For extra challenge, try with eyes closed.

✊Grip Strength

Use a digital hand dynamometer (available online or in sporting goods stores for ~$30). Squeeze with maximum effort using one hand, three times, alternating hands. Record the best reading for each hand. Always test at the same time of day, and avoid heavy exercise 24 hours before testing. A drop of ≥1 kg in a year could signal concern. For reference: Men should aim for >27 kg, women >16 kg.

🫁Peak Expiratory Flow (PEF)

This is especially useful for women, who showed the steepest declines in lung capacity. A peak flow meter (around $20) can measure this. Reset the device before each blow. Stand upright, take a deep breath, and exhale forcefully into the meter three times. Record the highest of the three. Do it at the same time each day. Compare your result with the manufacturer’s predicted values based on age, sex, and height. A drop of >15% in your PEF could be a sign to check in further.

📊 Tracking Makes a Difference

Choose a few biomarkers to test monthly. Log your results in a notebook or spreadsheet, and watch for trends rather than obsessing over one-off numbers. Being alert to your own rate of decline can help you act earlier.

😉 Want to improve your biomarkers while having fun?

· Lung capacity: Try singing, learning a wind instrument, or practicing focused breathing exercises to enhance respiratory strength and control.

· Balance: Take up Tai Chi lessons, which improve balance, stability, and leg strength. Or start Aikido classes, which trains you to fall safely and improve reaction time when falling.

· Grip strength: Do calisthenics training or swing on monkey bars to build hand and forearm strength.

❓Ask Me Anything✨

"Should I not eat white rice and potatoes anymore? 😭" — Amanda asked in response to Issue #3

Actually, you don't have to say goodbye to rice and potatoes yet. Cooling cooked starches like rice or potatoes turns them into resistant starch, which acts like fiber and feeds your good gut bacteria. Sushi rice, for example, is cooled and seasoned with rice vinegar, so it actually promotes gut health! For potatoes, refrigerate 12 hours after cooking, then rough-mash with skins on. You can try out this delicious recipe here: Acetate Booster Potato Salad.

Disclaimer:

This newsletter is for educational purposes only. Please consult your healthcare provider before making any significant dietary or lifestyle changes.

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Originally published on Longevity Newsletter