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Some lifestyle interventions have shifted particular biological-age measures in human studies, but that is not the same as reversing aging. The results depend on which DNA-methylation clock is used, and the studies do not show that a lower reading makes someone literally younger, prevents disease, or extends life.
What does “biological age” measure?
There is no single, directly observed quantity called biological age. The studies discussed here use DNA-methylation clocks: algorithms that estimate age-related patterns from DNA methylation in a sample. Different clocks can give different results, and their outputs are not interchangeable.
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For example, Horvath estimates an age-like value that can be compared with chronological age, while DunedinPACE estimates the pace of biological change. A reported change therefore needs context: the clock, sample, population, study duration, comparison group, and whether the result is a change within the intervention group or a difference versus controls.
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1Fix the driver behind crashes, sound loss and screen glitches2Clear out junk files and repair common Windows errors3Scan for outdated or missing drivers - takes under a minuteA clock reading is a surrogate measure. A lower value alone does not demonstrate fewer illnesses, longer life, or reversal of every process associated with aging.
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What human studies have found
A bundled lifestyle pilot reported a clock difference, not proven rejuvenation
In a 2021 randomized pilot trial, Fitzgerald and colleagues studied 43 healthy men aged 50–72. For eight weeks, the intervention combined diet, sleep, exercise, relaxation guidance, and probiotic and phytonutrient supplements. Using saliva and the Horvath DNAmAge clock, the researchers reported that the intervention group’s result was 3.23 years lower than the control group’s result (p=0.018). The intervention group’s own average decrease was 1.96 years, but that within-group change did not meet the conventional threshold for statistical significance (p=0.066). (Fitzgerald et al., 2021)
Because the program combined several components, the trial cannot identify which, if any, drove the clock result. Its small sample, short duration, and all-male healthy population also limit what can be inferred. The authors called for larger, longer trials and study in other populations.
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Physical activity is associated with lower readings on some clocks
A 2026 systematic review included 44 studies and 145,465 participants. In the meta-analysis, seven cross-sectional studies contributed pooled results: each standard-deviation increase in physical activity was associated with 0.03 standard deviations lower Horvath age acceleration and 0.09 standard deviations lower GrimAge acceleration. Pooled results for Hannum and PhenoAge were not statistically significant. These are associations, not evidence that exercise caused the clock differences. (Shan et al., 2026)
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Scan for outdated or missing drivers - takes under a minuteDriver Scan →Repair Windows errors before they cause bigger problemsFix Now →Fix the driver behind crashes, sound loss and screen glitchesFind Drivers →This review supports an association between activity and some methylation-clock measures, but it does not establish that exercise reverses biological age. Observational findings can reflect other differences between more-active and less-active people.
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BMI associations and smoking results need careful interpretation
A 2019 review of 61 studies found that higher BMI was associated with higher age estimates in pooled analyses using the Hannum and Horvath clocks. The pooled coefficients were 0.07 for Hannum (95% CI 0.04 to 0.10) and 0.06 for Horvath (95% CI 0.02 to 0.10). The review did not find statistically significant pooled smoking associations for those two clocks. That narrow result concerns particular clock outputs; it does not show that smoking has no effect on health. (Fransquet et al., 2019)
In older adults, omega-3 affected selected clocks; vitamin D and exercise did not individually
A 2025 methylation analysis used data from 777 generally healthy, active DO-HEALTH participants aged 70 and older with measurements at baseline and year three. The factorial trial evaluated daily omega-3, vitamin D, and a home exercise program. Omega-3 was associated with lower age-acceleration or pace-of-aging values on three of four primary measures: PhenoAge, GrimAge2, and DunedinPACE. The first-generation clocks showed no intervention effect, and vitamin D and the exercise program did not show individual clock effects. The reported standardized effects were small; the authors estimated their size as about 2.9–3.8 months on second-generation measures. (Maier et al., 2025)
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This result is specific to the selected older study population and to certain clocks. It is not a general recommendation to take omega-3 supplements to reverse biological age, and the findings do not establish that the clock changes produced a clinical benefit.
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A probiotic-yogurt trial produced an exploratory signal that did not survive correction
A 2026 exploratory randomized trial studied overweight men aged 50 and older for 12 weeks. The intervention paired exercise and dietary guidance with daily yogurt containing Bifidobacterium longum BB536. Researchers reported an estimated 2.2% slower DunedinPACE in the intervention group, but no biological-age clock remained significant after false-discovery-rate correction. This preliminary finding is not proof that probiotic yogurt reverses age. (Nishimura et al., 2026)
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How to compare the evidence
| Study | Population and duration | Intervention or evidence examined | Clock result | Key limitation |
|---|---|---|---|---|
| Fitzgerald et al., 2021 | 43 healthy men, ages 50–72; 8 weeks | Diet, sleep, exercise, relaxation guidance, and supplements | 3.23-year lower Horvath DNAmAge result versus controls; the intervention group’s own 1.96-year decrease was not statistically significant | Small pilot, bundled program, narrow population |
| Shan et al., 2026 | Review of 44 studies and 145,465 participants; seven cross-sectional studies in the pooled analysis | Physical activity | Association with lower Horvath and GrimAge acceleration; pooled Hannum and PhenoAge results were not statistically significant | Mostly observational evidence does not establish causation |
| Maier et al., 2025 | 777 generally healthy adults aged 70+; 3 years | Omega-3, vitamin D, and home exercise in a factorial trial | Omega-3 associated with changes on selected clocks; vitamin D and exercise did not show individual clock effects | Effects small and clock-dependent; population was selected older adults |
| Nishimura et al., 2026 | Overweight men aged 50+; 12 weeks | Exercise and dietary guidance plus probiotic yogurt | Exploratory DunedinPACE estimate; no clock remained significant after multiple-comparison correction | Short exploratory trial; durability is uncertain |
What a lower epigenetic-age reading does—and does not—mean
A measured clock shift can be scientifically interesting, but it is not equivalent to a person becoming younger. The cited studies do not establish that changing a clock value reduces disease or extends lifespan. Nor do they show that an intervention affects all clocks consistently: findings differ by measure, and some results disappear after statistical correction.
For a claim that lifestyle “reversed biological age” to be meaningful, it should specify the clock and sample used, who was studied, how long the intervention lasted, what the comparison was, and whether the reported number was a within-group change or a between-group difference. Without those details, the phrase can make a limited surrogate result sound broader than it is.
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