What I Learned About Inflammation, Aging, and My Real Biological Age

I never used to think about aging. I figured if I ate okay and stayed somewhat active, I’d age “normally.” But a year ago, I started noticing things: slower recovery after workouts, stubborn fatigue, weird skin dryness, and a gut that didn’t feel quite right.

I chalked it up to “getting older,” but something didn’t sit right. That’s when I heard about biological age, and how it can be very different from the number on your ID.

Turns out, aging isn’t just about time: it’s about inflammation, cell damage, and how well your body is managing it all.

I Was Aging Faster Than I Thought

I started reading up on the science. That led me to an article on biological age testing, a roundup that compared home test kits that analyze DNA methylation, glycan changes, and inflammation markers.

I picked a saliva-based test that looked at epigenetic markers and mailed it in. Three weeks later, the results hit me hard: my biological age was six years older than my actual age.

That number shook me. But it also pushed me to start digging into why.

Chronic Inflammation: The Real Villain?

I had always thought inflammation was something that happened when you sprained an ankle. But I was wrong. Chronic, low-level inflammation, often called “inflammaging” can slowly erode your health without you feeling it.

According to Harvard Medical School, chronic inflammation plays a role in nearly every major age-related disease: heart problems, arthritis, Alzheimer’s, even some cancers.

The weirdest part? You can have chronic inflammation with no pain, no fever, no visible swelling, just internal wear and tear.

I Cleaned Up My Diet, But Still Didn’t Feel Right

I thought cutting out processed sugar would be enough. I added more greens, olive oil, and fatty fish. It helped a little. But my gut was still unpredictable, my sleep was shallow, and my brain felt foggy.

That’s when I came across a concept I never thought I’d look into seriously: hirudotherapy, aka leech therapy.

I stumbled onto a fascinating resource: Disgustingly Healthy – Hirudotherapy and Biotherapy

Apparently, medical leeches are still used today, not just for rare surgeries, but to reduce local inflammation and improve microcirculation. While I didn’t exactly jump at the chance to try it myself, the idea made me realize there are so many therapies that Western culture either forgot or labeled as “gross.”

I Looked Into the Experts

I wanted something grounded in real science, so I looked into the work of Dr. Barry Sears, the scientist behind the Zone Diet. His research on omega-3s, inflammation control, and aging made a lot of sense to me. It wasn’t about magic bullets, it was about adjusting hormonal responses through food.

His published work on inflammatory eicosanoids and how they affect cellular aging gave me a whole new framework to think about nutrition. You can check out his full background and approach here: Dr. Barry Sears – Anti-Aging Source

I also did a deep dive on some of the Wikipedia pages about biological aging and inflammaging—especially useful when I wanted to connect the dots on cytokines, DNA methylation, and telomeres.

Here’s one I found helpful for context: 📚 Biological Aging – Wikipedia.

What Actually Helped Me Feel Younger

No surprise: it wasn’t just one thing.

Here’s what moved the needle most for me:

• Cold exposure: Even 2 minutes in a cold shower lowered my stress and made me sleep deeper.

• Short fasting: I started with 14:10 and worked up to 16:8. My energy felt more stable, especially in the mornings.

• Walking outside every morning: Grounding + sunlight. My mood improved within days.

• Daily omega-3s: Based on Dr. Sears’ work, I aimed for balance, not megadoses.

I also started re-testing my biological age every few months. It gave me feedback that felt more useful than blood sugar or weight alone.

The Truth? Aging Is Malleable

It’s easy to feel like aging is something that just happens to us. But it’s not. There’s a growing body of science that shows how cellular aging can speed up or slow down, based on inflammation, environment, stress, and even social connection.

And once you start tracking your biological age, it’s like flipping on a flashlight. You start seeing which habits matter, and which ones don’t.

Honestly, I wish I had started five years earlier.

You don’t need to try leech therapy (I didn’t). You don’t need to be perfect, either. But if you’re curious about how inflammation might be affecting you, don’t wait for a diagnosis.

Start reading. Start tracking. Start experimenting. The science is out there.

And it’s not just in wellness blogs, it's in real places like Harvard, Wikipedia, and researchers like Dr. Barry Sears who’ve been talking about this for decades.

I’m still learning. But I’m already feeling younger than I did last year.