Ben Greenfield: The Single Number That Tells You How Your Body Is Really Aging

Key Takeaways

• Track your biological age using blood biomarkers (e.g., inflammation, metabolic health) rather than chronological age.
• Focus on VO2 max as a key longevity metric – improve it with high-intensity interval training (HIIT) and zone 2 cardio.
• Monitor telomere length annually via tests like TeloYears to assess cellular aging.
• Optimize sleep and stress – prioritize deep sleep and use HRV tracking to manage recovery.

Supplements & Protocols Mentioned

• NMN or NR (250-500mg/day) – supports NAD+ levels for cellular repair.
• Berberine (500mg 2x/day) – improves metabolic health and mimics fasting benefits.
• Omega-3s (2-4g/day EPA/DHA) – reduces inflammation linked to aging.

Products & Gear Mentioned

• Oura Ring – tracks sleep and recovery metrics.
• WHOOP strap – monitors HRV and strain for optimal training.
• InsideTracker – blood testing service for biological age markers.

Notable Quotes

“Your VO2 max is a better predictor of longevity than your cholesterol levels or even blood pressure.”

Bottom Line

Test key biomarkers (biological age, VO2 max, telomeres), optimize fitness and recovery, and use targeted supplements to slow aging.

Watch the Full Video