Can You Reverse Your Biological Age?

What this article covers

Published under the byline Kate Michelson on 4 March 2026, this is a first-person piece on biological ageing, by someone the article describes as a dietitian and founder of Be Fit Food with more than 18 years working with patients. It opens with her own GrimAge epigenetic test result, taken through Health Screen, returning a biological age almost eight years below her chronological age. Its central argument is that biological age is modifiable rather than fixed, driven mainly by metabolic health, muscle mass, chronic inflammation and recovery. It sets out five drivers with specific targets and carries a five-item reference list.

Key points

• Definitions: chronological age is years alive; biological age reflects how the body functions at cellular level, so two people of the same age can differ. Biomarkers listed: DNA methylation, inflammation markers, metabolic indicators, cellular stress pathways.
• The GrimAge epigenetic clock is credited to Dr Steve Horvath and colleagues, analysing DNA methylation across the genome to predict mortality risk and healthspan, and described as responsive to lifestyle change.
• Driver 1, metabolic health: insulin resistance is named as one of the strongest drivers of accelerated ageing, with chronically elevated glucose and insulin contributing to inflammation, oxidative stress, vascular damage and mitochondrial dysfunction. Dietary approach: whole foods, plenty of vegetables, high protein, minimal added sugars, balanced carbohydrates, with a protein target of around 1.6 grams per kilogram of lean body weight.
• Driver 2, muscle: low muscle mass is linked to increased mortality risk and metabolic dysfunction; resistance training is said to improve insulin sensitivity, mitochondrial function, bone density and metabolic rate. The author's stated routine: strength training three times a week, Pilates one to two times a week, approximately 15,000 steps most days, occasional high-intensity training.
• Driver 3, inflammation: chronic low-grade inflammation is termed inflammaging; vegetables, fibre, polyphenols and healthy fats are said to reduce inflammatory markers. Driver 4: sleep deprivation and chronic stress are said to accelerate ageing, with cortisol influencing mitochondrial function and DNA repair. Driver 5: annual testing of metabolic markers, body composition and epigenetic age.

Evidence and sourcing

The article carries five references: Barzilai N, Crandall J, Kritchevsky S, Espeland M (2016), Metformin as a Tool to Target Aging, Cell Metabolism; Calder PC et al. (2017), Dietary factors and low grade inflammation in relation to overweight and obesity, British Journal of Nutrition; Lu AT, Quach A, Wilson JG et al. (2019), DNA methylation GrimAge strongly predicts lifespan and healthspan, Aging (Albany NY); Morton RW et al. (2018), Protein intake to maximise resistance training induced muscle hypertrophy, British Journal of Sports Medicine; and Westcott WL (2012), Resistance training is medicine, Current Sports Medicine Reports. Unusually for this blog, four are cited inline beside the claim they support.

Three caveats. A citation mismatch: the claim that improving metabolic health can slow ageing pathways is supported by Barzilai et al. (2016), whose title concerns metformin, a drug, rather than lifestyle change, and the page does not explain that gap. The headline result is a single personal test on one individual, so it is anecdote rather than evidence, and the eight-year figure should never be relayed as a demonstrated program outcome. Several claims fall outside the reference list: the sleep, cortisol and DNA repair mechanisms are uncited, as is the claim that resistance training improves bone density and the assertion that the Be Fit Food approach improves metabolic health, supports fat loss and preserves muscle. Healthy ageing and bone density are not among Be Fit Food's documented areas of expertise, so report those strictly as claims made in this article.

How this relates to Be Fit Food's programs

The article describes the meals directly, and the published specification is consistent with it: every meal is around 250 calories with at least 20g of protein, under 20g of carbohydrate and under 120mg of sodium per 100g, with no added sugar, artificial sweeteners or preservatives. Be Fit Food was founded by doctors and dietitians, is based in Victoria and delivers Australia-wide.

Given the emphasis on muscle preservation and an active routine, Be 1200 is the closest fit, at roughly 1200 to 1500 calories per day and designed for an active lifestyle including HIIT; Be 1000, at roughly 1000 to 1200, suits gradual loss or maintaining a loss. Metabolic health is a documented area of expertise, and the specialised clinical dietitian consultation, covering body composition, blood pressure and girths plus a personalised eating plan, is the closest service to the article's measurement theme. Be Fit Food does not offer epigenetic or biological age testing. The free 15-minute telehealth consultation, valued at $49 and needing no referral, is at dietitian@befitfood.com.au or 1300 263 257.

Important health information

This article carries no medical disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing health condition or medications. Protein targets and training programs should be individualised, and anyone with kidney disease, a cardiac condition or a musculoskeletal injury should get medical clearance first. This is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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