53-year-old doctor says her biological age is 23. Here's her secret, and no, it’s not 10,000 steps

By following these six steps consistently, Dr Alka Patel said she was able to reclaim her health and dramatically lower her biological age.

Dr Alka Patel, a 53-year-old longevity and lifestyle medicine expert based in London, claimed that her biological age is just 23—thirty years younger than her chronological age. In an interview with The Metro, Patel explained that biological age is determined by the health of a person’s cells and tissues, rather than the number of years they have lived. A lower biological age, she said, reflects optimal function across critical systems such as the heart, brain, and skin.

“A younger biological age means your cells and tissues are functioning as though you're much younger: in your heart health, your brain sharpness, and your skin glow,” she told The Metro. “It's not just about feeling better; it's about becoming younger.”

With over two decades of experience as a general practitioner, Patel shifted her focus to longevity and preventative care, aiming to help people live longer, stronger, and healthier lives. Her clinical approach now includes advanced diagnostic tools such as metabolic biomarker assessments, gut microbiome analysis, hormone profiling, and DNA testing. These data-driven strategies enable her to design highly personalised health plans for her clients.

Patel stressed that youthfulness should not be judged merely by outward appearance. “True youthfulness comes from within,” she explained. “It’s about how well your internal systems are operating, not just how smooth your skin looks.”

Her mission to help others optimise their lifespan stems from a harrowing personal experience that nearly cost her her life. On her 39th birthday, Patel was hospitalised with severe burnout. Years of devoting herself entirely to her patients and family while neglecting her own wellbeing had led to a complete physical collapse. “I had a terrible fever, and no one could work out why,” she said. “I didn’t know if I’d live to see my children the next day. That moment truly terrified me.”

Her condition became so serious that her organs began to shut down. Surgeons performed emergency exploratory surgery in an attempt to locate the cause of her unrelenting fever. Ultimately, she was diagnosed with PUO—Pyrexia of Unknown Origin—and left with surgical scars that she now refers to as the physical imprint of her burnout.

“Because I nearly died, and I don’t want anyone to go through what I went through,” Patel said, reflecting on the experience. “I wasn’t ready to leave my children without a mother. That experience didn’t just change me; it redefined me.”

Following her recovery, Patel dedicated her life to reversing the damage and developing sustainable practices that could extend both lifespan and healthspan. She credited her impressive reduction in biological age to a daily biohacking regimen she designed, composed of six simple yet powerful routines:

Sunshine Sync (1–10): Spend one minute outdoors in the morning sunlight with eyes closed for ten seconds to absorb natural light and set an intention for the day.
Power Pulse (2–20): Engage in two minutes of walking followed by a 20-second sprint to stimulate cardiovascular health and energise the body.
Hydration Habit (3–30): Drink three gulps of water every 30 minutes to maintain steady hydration throughout the day.
Compliment Catalyst (4–40): Deliver four meaningful compliments daily, with each lasting approximately 40 seconds to uplift both self and others.
Flexibility Fix (5–50): Perform five unique stretches, holding each for 50 seconds to preserve mobility and physical balance.
Breathflow Boost (6–60): Once every hour, reduce breathing to six deep breaths per minute to activate the parasympathetic nervous system and reduce stress.

By following these six steps consistently, Patel said she was able to reclaim her health and dramatically lower her biological age. Her work now focuses on guiding others to achieve similar outcomes using science-backed methods that integrate physical, mental, and emotional wellbeing.

“I’m on a mission to help people live longer and stronger,” she said. “It’s not just about living longer; it’s about living better—and that begins with understanding how your body is really ageing.”