How Felix Bertram Lowered His Biological Age by 25 Years
💡 Key Takeaways
- Biological age can be reversed with lifestyle-based interventions.
- Muscle mass, VO₂max, sleep, and protein intake are non-negotiables for longevity.
- Supplements support—but never replace—core health behaviors.
- Purpose and relationships measurably influence lifespan and healthspan.
Introduction
What if a lab test told you that your body was aging decades faster than your calendar age? That’s exactly what happened to Felix Bertram, a physician who believed he was healthy—until biological age testing said otherwise.
At just 49 years old, Bertram discovered his biological age was 74. This wasn’t cosmetic aging or subjective fatigue; it was a biomarker-driven assessment linked to mortality risk, metabolic health, and cellular aging. For a doctor and longevity advocate, it was a profound wake-up call.
Rather than turning to extreme biohacks, Bertram focused on foundational, science-backed strategies. Over time, he succeeded in dramatically lowering his biological age. His approach aligns with what modern longevity research shows: aging is not fixed—it’s modifiable.
This article breaks down exactly how he did it and how you can apply the same principles safely and effectively.
What Is the Science Behind Lowering Biological Age?
Direct answer: Biological age reflects how fast your body is aging at a cellular and systemic level, and it can be improved by targeting metabolism, inflammation, muscle mass, and recovery.
Biological age is typically measured using epigenetic clocks, blood biomarkers, and functional metrics like VO₂max and strength. Research published in Nature Aging and Cell shows these markers respond rapidly to lifestyle interventions.
Key Mechanisms Involved
- Mitochondrial efficiency: Exercise and creatine improve cellular energy production.
- Inflammation reduction: Fiber-rich diets and omega-3s lower chronic inflammation.
- Muscle as an endocrine organ: Skeletal muscle regulates glucose, immunity, and aging pathways (mTOR, AMPK).
- Sleep-driven repair: Deep sleep enhances glymphatic clearance and hormonal balance.
Bertram emphasizes that longevity is not about one supplement or test—it’s about stacking consistent behaviors over time, a principle echoed by leading researchers like Peter Attia and David Sinclair.
How Did Felix Bertram Implement His Longevity Protocol?
Direct answer: He rebuilt his lifestyle around exercise, protein-focused nutrition, sleep optimization, targeted supplementation, and psychosocial health.
Exercise & Muscle Strength
Bertram prioritizes:
- Endurance training to improve VO₂max
- Strength training to preserve muscle mass
Muscle loss (sarcopenia) is strongly associated with insulin resistance, frailty, and early mortality. Maintaining strength is one of the most powerful anti-aging interventions available.
Nutrition: Protein and Fiber First
He follows clear nutritional rules:
- Protein: ~1.5 g per kg of body weight daily
- Per-meal limit: ~35–40 g protein per meal
- Fiber sources: colorful salads, fermented vegetables, nuts, legumes
He avoids sugar, white flour, and excessive alcohol—but allows flexibility to maintain long-term adherence.
Sleep as a “Software Update”
Sleep is treated as non-negotiable. Bertram focuses on:
- Consistent sleep times
- Light control in the evening
- Cool bedroom temperatures
- Avoiding stimulation before bed
Poor sleep accelerates biological aging by impairing glucose metabolism, hormone regulation, and immune repair.
What Supplements Does He Use—and Why?
Direct answer: Supplements are supportive tools used after lifestyle fundamentals are in place.
Bertram’s routine includes:
- Creatine – muscle strength and cognitive resilience
- Omega-3 fatty acids – inflammation control
- Ubiquinol (CoQ10) – mitochondrial support
When indicated individually:
- Vitamin D3
- Vitamin B12
- Magnesium L-threonate
- DHEA
This personalized approach aligns with precision medicine principles rather than blanket supplementation.
How Do Mindset, Purpose, and Relationships Affect Aging?
Direct answer: Psychological and social health significantly influence biological aging and mortality risk.
Strong relationships correlate with lower stress hormones, better immune function, and longer lifespan. Purpose in life is associated with reduced all-cause mortality, independent of physical health.
Bertram considers health, relationships, and purpose the three non-negotiable pillars of longevity—an insight strongly supported by epidemiological studies.
What Are the Real-World Results?
Direct answer: Consistent lifestyle changes can reverse biological age markers within years—and sometimes faster.
Bertram’s case demonstrates that:
- Biological age is dynamic
- Midlife intervention is not “too late”
- Sustainable habits outperform extreme biohacks
Many longevity clinics now report improvements in biological age within 6–18 months when similar protocols are followed.
Action Plan: Your 4-Week Longevity Reset
Week 1:
- Establish sleep schedule
- Begin protein tracking
- Walk daily
Week 2:
- Add 2–3 strength sessions
- Increase fiber intake
- Reduce sugar and alcohol
Week 3:
- Introduce VO₂max-focused cardio
- Optimize evening routine
- Consider basic supplements
Week 4:
- Review biomarkers
- Adjust training load
- Strengthen social and purpose-driven activities
Frequently Asked Questions
Can biological age really be reversed?
Yes. Studies show lifestyle changes can significantly improve biological age markers within months.
Is protein intake safe at 1.5 g/kg?
For healthy adults, research supports this intake for muscle and metabolic health.
Are supplements necessary?
No—but they can enhance results once fundamentals are in place.
How important is strength training?
It is one of the strongest predictors of longevity and independence.
Does stress really age you faster?
Yes. Chronic stress accelerates inflammation and cellular aging pathways.
