So you’re prepping for a mission to optimize your future self. 🧬🚀 Let’s get into how to interpret and adapt based on results
🎯 1. If Biological Age is Higher Than Your Chronological Age
This is the big red flag that your cells are aging faster than your calendar says. It can be caused by inflammation, stress, poor recovery, diet, sleep… or a cocktail of all five.
🔍 What It Tells You:
- You’re likely accumulating molecular damage faster than average.
- Your lifestyle or environment might be downregulating protective genes.
- You may not “feel” it yet, but under the hood, your longevity engine is revving hot.
🧠 Action Plan:
A. Food as epigenetic fuel:
- Eat the rainbow — phytonutrients and methyl donors are your cellular pit crew.
- Cut out: Added sugars, trans fats, and processed meats.
- Add in: Cruciferous vegetables, beets, leafy greens, mushrooms, berries, flaxseed.
- Use foods rich in choline, B12, B6, folate, and betaine to support methylation.
B. Exercise strategy:
- 3x/week strength training (this alone is associated with longer telomeres!)
- Add HIIT 1–2x/week — stimulates genes linked to youthfulness and mitochondrial biogenesis
- Move daily: even a 20-min walk increases beneficial methylation.
C. Supplement smartly (check levels with a practitioner):
- Methylated B-complex
- Vitamin D3 + K2
- Magnesium glycinate
- Omega-3 (EPA/DHA)
- Polyphenols (like curcumin, EGCG, resveratrol)
D. Consider testing follow-up markers:
- hs-CRP (for inflammation)
- Homocysteine (for methylation efficiency)
- Cortisol (for stress load)
🚦 2. If Pace of Aging is Elevated
This means you’re currently aging faster than average — even if your total biological age is fine for now. Think of it as your cellular speedometer.
🔍 What It Tells You:
- Something in your current lifestyle is “accelerating time” at a molecular level.
- This marker is highly responsive to change (which is great news).
🧠 Action Plan:
A. Stress is Public Enemy #1:
- Implement daily stress hygiene — breathwork, meditation, EFT tapping.
- Try HRV tracking with wearables like WHOOP or Oura Ring.
- Experiment with adaptogens: Ashwagandha, Rhodiola, Reishi (cycle with caution).
B. Prioritize sleep like your mitochondria depend on it (because they do):
- Target 7.5–9 hrs/night with 90-min sleep cycles.
- Track deep sleep — aim for 90+ mins/night.
- Use magnesium + L-theanine if needed.
- Try mouth taping if you’re a mouth-breather (game changer for some).
C. Audit your input sources:
- Too much screen time, too little natural light, or poor circadian hygiene?
- Try “sun anchoring”: 10–15 min outside within 1 hour of waking to reset your clock.
- Reduce evening light exposure: use red lighting or blue light filters after sunset.
💥 3. If Inflammation-Related Methylation Patterns Are Elevated
Inflammation is like throwing gasoline on epigenetic aging. If your test flags this, it’s time to cool the cellular fire.
🔍 What It Tells You:
- You may have underlying chronic inflammation from food, stress, infections, or toxins.
- Your immune-related genes may be overly activated (hello, accelerated aging).
- You’re at risk for cognitive decline, joint issues, or metabolic problems.
🧠 Action Plan:
A. Go full anti-inflammatory ninja:
- Eliminate seed oils, refined carbs, added sugars, and alcohol (at least short-term).
- Load up on omega-3s (salmon, walnuts, flax), turmeric, ginger, garlic.
- Try short-term elimination diets (e.g., gluten/dairy/grain-free for 2–4 weeks).
B. Gut health = gene health:
- Consider adding probiotics (Lactobacillus, Bifidobacterium strains) or prebiotic fiber.
- Address possible SIBO or leaky gut with a practitioner.
C. Sweat regularly:
- Infrared sauna or hot baths 3–4x/week.
- Hydrate + mineral support before/after (trace minerals or Celtic salt).
D. Track symptoms or labs:
- Energy, pain, mood, digestion.
- Labs: hs-CRP, ferritin, cytokines (if accessible).
🧽 4. If Detox-Related Pathways Look Sluggish
Your test may reveal issues in detox-related methylation sites, like those associated with glutathione production, COMT, or GST genes.
🔍 What It Tells You:
- Your body might struggle with clearing heavy metals, estrogen byproducts, or environmental toxins.
- This can lead to estrogen dominance, headaches, fatigue, and more inflammation.
🧠 Action Plan:
A. Liver love = longevity:
- Eat bitter greens (dandelion, arugula), crucifers, garlic, onions, beets.
- Hydrate with lemon water.
- Support bile flow: add ACV, choline (eggs), taurine.
B. Supplement support:
- N-acetylcysteine (NAC) or liposomal glutathione
- Milk thistle
- Alpha-lipoic acid
- Trace minerals (e.g., zinc, selenium)
C. Limit toxic load:
- Use glass containers, natural beauty/cleaning products.
- Consider air filters (especially if you live in an urban area).
- Check water quality and use filters (like Berkey or Aquasana).
🌙 5. If Circadian Rhythm Gene Markers Are Off
This usually relates to methylation markers on clock genes (like CLOCK, PER1/2/3, BMAL1) — the genes that help regulate your sleep/wake, hormone cycles, and repair processes.
🔍 What It Tells You:
- Your body clock may be misaligned — possibly from artificial light, inconsistent sleep, or shift work.
- This impacts hormone function, cognition, immunity, and metabolism.
🧠 Action Plan:
A. Reset your light-dark cycle:
- Morning light: 10+ min of outdoor light ASAP after waking.
- Evening wind-down: Block blue light, reduce stimulation 1–2 hours pre-bed.
- Experiment with red light therapy in the morning or early afternoon.
B. Create a consistent sleep schedule:
- Wake and sleep at the same time daily (even weekends).
- Use melatonin only short-term if needed to re-train rhythms.
C. Eat with the sun:
- Time-restricted eating: Eat all meals within a 10–12 hour window (e.g., 8 a.m. to 6 p.m.).
- Avoid late-night snacking — it disrupts circadian-controlled gene expression.
Don’t forget to log your current habits so you can compare them later to your results and spot mismatches.