What Top Longevity Competitors Say Helped Lower Their Biological Age Scores

Business Insider reports that three Longevity World Cup winners lowered their estimated biological ages by 22.1 years, 20.6 years, and 20.1 years. The competition used PhenoAge, a blood test-based estimate that factors in chronological age and markers such as cholesterol, blood sugar, inflammation, and kidney function.

The strongest takeaway is not that participants became biologically “younger” in a literal sense. Daniel Belsky of Columbia University cautioned that PhenoAge is a statistical estimate and that large short-term swings can be difficult to interpret.

Across the top competitors, the most repeatable habits were familiar: regular exercise, attention to sleep, structured nutrition, and tracking health data. Wen Zhuang emphasized sleep, training, seafood, and metabolic markers over his long supplement list.

Michael Lustgarten similarly prioritized diet changes, exercise, sleep, and regular blood work over an expensive supplement-first approach. For readers, the practical lesson is to focus first on consistent behaviors and objective health markers rather than chasing a single protocol.

Zhuang lowered his estimated PhenoAge by 20.1 years and described a flexible routine built around waking at 6:30 a.m., training or running, seafood, vegetables, legumes, no added sugar, an early dinner, and lower stimulation before bed. He also allows room for social occasions, saying social connection is a well-supported longevity variable.

Zdenek Sipek lowered his estimated PhenoAge by 20.6 years and credited discipline, consistency, and peace of mind. Lustgarten, who lowered his estimated PhenoAge by 22.1 years, said years of tracking blood biomarkers, diet, and routine gave him an edge.

The most actionable advice in the report is to track the basics before making major changes: diet, exercise, sleep duration, HRV, and blood work. Lustgarten recommended tracking these inputs for at least a week before each blood test, then comparing results over multiple tests to see what may be moving the needle.

The article also includes a medical-advice caution: it is not a substitute for professional diagnosis or treatment. Anyone considering major diet, supplement, or health-testing changes should consult a qualified physician or healthcare provider.