Samantha Ruth Prabhu, 36, has a body of a 23-year-old: Can you do this too?

Metabolic health, simply put, is our body’s efficiency in converting food into energy and maintaining essential functions like blood sugar levels, insulin sensitivity and healthy blood pressure. Its balance is critical; any disruption can lead to chronic illnesses such as diabetes, cancer and heart disease. So this concept of the body’s biological age, which is a proxy for the wears, tears and repairs our cells have been through, has become a novel way to understand our body’s exact condition.

What are markers of your biological age?

This involves analysing body composition, including muscle mass and fat percentage. Samantha stands at an impressive 35.9 kg and 24%,

Samantha weighs 50.1 kg, has a bone mass of 2.2 kg and a muscle mass of 35.9 kg. You have to look at metabolic markers like visceral fat levels, blood sugar levels, cholesterol and blood pressure.

There are measurable indicators too. Like your basal metabolic rate (BMR), which measures how many calories you need to sustain your basic vital functions while at rest without any external influences.

To calculate your BMR, you must consider your gender, height weight and age. You can use the Harris-Benedict Equation calculator or the following formula:

· Male: 66.5 + (13.75 x kg) + (5.003 x cm) – (6.775 x age)

· Female: 655.1 + (9.563 x kg) + (1.850 x cm) – (4.676 x age)

There are other markers too. Adiponectin is a protein hormone linked to a lower risk of metabolic syndrome when present in higher amounts. Similarly, reducing C-reactive protein levels can help combat inflammation and curb cellular ageing. By analysing such biomarkers, we can determine the actual age of our bodies.

The other key aspect of anti-ageing metabolic health is the concept of metabolic flexibility—the body’s ability to efficiently switch between fuel sources (glucose and fats) depending on availability and demand. Enhancing metabolic flexibility has been linked to improved energy levels, reduced risk of metabolic diseases, and potentially slowed ageing.

How can you reduce your biological age?

While the details of Samantha’s regimen are not fully disclosed, she attributes her metabolic health to exercising outdoors in greenery with sun exposure, diet and other lifestyle modifications.

Diet: This is crucial, focussing on nutrient-dense, minimally processed foods that support insulin sensitivity and hormonal balance. Have whole foods, balance your macronutrients, get adequate micronutrients and minimise processed foods and sugars. Your body burns more calories by digesting protein-rich foods than fat-rich foods. Drink enough water.

Studies on caloric restriction, intermittent fasting, and ketogenic diets have shown promising results in extending lifespan and improving health markers in animal models. More complex, human studies suggest that similar interventions can improve metabolic markers, reduce inflammation, and enhance cellular health.

Exercise: Strength training, steady state Zone-2 cardio and high-intensity interval training (HIIT) enhance muscle mass, improve cardiovascular output and efficiency and improve insulin sensitivity.

Lifestyle: Ensure adequate sleep, manage stress and use meditation and breathwork to regulate your autonomous nervous system that controls our fight or flight and rest and digest response throughout the day.