When you’ve heard of billionaire Bryan Johnson, you’ve possible encountered the phrase “bio age testing.”
Johnson, the topic of the Netflix documentary Don’t Die, says he’s on a quest to realize the bottom attainable “organic age” (often known as bio age).
He reportedly spends thousands and thousands annually on anti-aging remedies—dozens of each day dietary supplements, weekly acid peels for his pores and skin, injections to spice up collagen manufacturing, hyperbaric oxygen remedy, and plasma infusions extracted from his 17-year-old son’s physique.
To find out what’s working, Johnson has undergone quite a few assessments to evaluate his bio age. Johnson says these assessments present his age is now 5.1 years youthful than when he launched into his anti-aging quest.
Apparently, he’s growing older in reverse.
Granted, not everybody’s shopping for it. A New York Instances exposé, for instance, claims Johnson’s organic age, in actuality, has elevated by 10 years.1
Nonetheless, Johnson’s “don’t die” campaign is gaining traction.
Bio age assessments are a frequent subject on common podcasts by Peter Attia, Joe Rogan, and Andrew Huberman. Google “bio age testing” and also you’ll see dozens of advertisements for mail-order blood or urine testing kits that declare to disclose your organic age, tempo of growing older, and extra. With costs tumbling into affordability, it’s pure to marvel…
Must you or your shopper join bio age testing?
In that case, which check is greatest? Simply as importantly, what do you have to do with the knowledge?
On this story, you’ll be taught:
What’s your bio age?
Your organic age (bio age) refers to how your cells operate. It’s not essentially the identical as your chronological age, which refers back to the variety of candles in your birthday cake.
For instance, let’s say Chang, a 50-year-old man, works at a desk, spends his free time in entrance of the TV, lives in essentially the most polluted metropolis on the earth, eats a sweet bar for lunch, and smokes. Then again, Jabari, a distinct 50-year-old man, hits the health club a number of instances every week, lives within the mountains, doesn’t smoke, relishes his 5 servings of veggies a day, meditates, and spends most evenings in his backyard.
Genetics apart, you’d be smart to wager that Jabari’s bio age is youthful than Chang’s.
How do these assessments measure bio age?
Bio age testing kits measure a number of organic markers of growing older, often known as biomarkers.
For instance, some assessments deal with the dimensions of your telomeres, the protecting caps on the ends of chromosomes. Others measure DNA methylation, a physiological course of that chemically alters DNA.
As soon as an organization isolates and measures these markers out of your blood or urine, it plugs the bio knowledge right into a formulation that calculates your bio age.
Nonetheless, in case you see a physician with any regularity, you’re possible already monitoring some biomarkers of growing older. For instance, biomarkers reminiscent of blood strain, levels of cholesterol, and blood glucose can assist predict your threat of future heart problems, a number one reason for untimely loss of life.
What’s the purpose of biomarker testing?
Biomarker testing can assist you monitor your wellness proactively quite than ready for illness signs to look.
For some, it additionally serves as a motivator. When you be taught you’ve the bones of somebody 20 years older, this will likely provide the nudge you could begin energy coaching persistently.
As well as, biomarkers present goal knowledge, permitting you to trace and consider numerous health-related actions quantitatively. By monitoring your blood strain, you would possibly be taught that constant train helps, however your late-afternoon vitality drink does the other.
5 FREE biomarker assessments
You don’t need to be a billionaire (or perhaps a millionaire) to trace biomarkers of growing older.
On this part, we’ll cowl a number of massively underappreciated, scientifically validated assessments you should utilize to realize perception into your bio age—for FREE.
Earlier than scientists developed high-tech blood-based bio age assessments, researchers used these free assessments to calculate the tempo of growing older within the folks they studied.
FREE biomarker check #1: Get off the ground
People who find themselves fitter and stronger are likely to dwell longer.2
That’s as a result of muscle mass do extra than simply transfer us round. In addition they secrete anti-inflammatory substances, assist to control blood sugar, sluggish mobile growing older, defend the liner of the arteries, and extra. All this helps scale back the chance of age-related illnesses, reminiscent of kind 2 diabetes, hypertension, and coronary heart illness, a phenomenon we discover in our article, The New Science of Muscle.
Associated to energy, your potential to stability can also be key. When you’re middle-aged or older and may’t stand on one foot for at the least 10 seconds, your threat of dying within the subsequent seven years is double that of somebody who can stand for longer, in accordance with a examine of 1,700 folks.3
The Sitting-Rising Check (SRT) is one option to assess each energy and stability on the identical time.
Individuals with low scores on this check have the next threat of dying from heart problems, in accordance with a 12-year examine of 4,200 adults between the ages of 46 and 75.4
▶ The way to measure it
Decrease your self to the ground together with your legs in a crisscross place. Then, together with your legs in the identical place, stand again up. As you stand, discover in case you should use part of your physique—hand, shin, knee—as leverage.
To attain your self, begin with 10 factors. Then, for every physique half you used to face, deduct a degree. Subtract a half level in case you turned unsteady or misplaced your stability.
Remember that this (and different assessments) function a proxy to your health. A low rating signifies that your stability and coordination, muscle energy and energy, and mobility might all require some consideration.
FREE biomarker check #2: Squeeze a ball
Just like the SRT check, your grip energy offers perception into your total health. If the muscle mass in your palms are weak, the muscle mass all through your physique usually tend to be weak, too.
Poor grip energy also can predict future muscle weak spot. In a single examine, folks with a weak grip have been extra more likely to stroll slowly and be unable to rise from a chair, full rigorous house responsibilities, or climb a flight of steps 25 years later.5
Low grip energy has additionally been related to:6
- Low bone mineral density
- Elevated threat of falls
- Poor dietary standing
- Melancholy
- Poor sleep, cognitive operate, and/or high quality of life
- Elevated threat of coronary heart illness, most cancers, and untimely mortality
In keeping with one examine, grip energy was a greater indicator of longevity (or lack thereof) than blood strain.7
▶ The way to measure it
Seize an ordinary tennis ball, and squeeze as exhausting as you possibly can, for so long as you possibly can.
When you can handle 15 to 30 seconds earlier than your grip fatigues, you’re doing wonderful. Ninety seconds places you nicely above common—something over 90 ranks you solidly within the upper-third percentile.
When you’re beneath 15, remember the fact that this check can also be only one indicator of your total energy. (And squeezing balls to enhance grip energy with out coaching the remainder of your physique is unlikely to make important enhancements in your total well being and health.)
A hand-held dynamometer—obtainable to be used at most occupational therapists’ and a few gyms—also can check grip energy. (When you’re keen to shell out some money, you should purchase your personal for someplace between $100 and $500.)
FREE biomarker check #3: Stand on one foot
A capability to stability on one foot for an prolonged interval can assist scale back your threat of falls, one of many main causes of injury-related loss of life amongst older adults.
As well as, many alternative bodily techniques—the eyes, inside ear, skeletal muscle mass, and mind—should work collectively that can assist you keep upright.
Situations like diabetes, coronary heart illness, and most cancers can all have an effect on stability. Because of this, an incapability to face on one foot can function a warning signal for eroding well being and health.8
▶ The way to measure it
Stand close to a wall or chair for security. Preserve your eyes open and palms in your hips. Then, carry your dominant leg and begin timing your self. As soon as you place your foot down, cease the clock. Repeat the check together with your non-dominant leg.
After getting your instances, examine them to the next averages, from a examine out of Duke College, to see how you probably did in comparison with your age-matched friends.9
| Age | Seconds on one leg (males) | Seconds on one leg (females) |
|---|---|---|
| 30-39 | 59 | 56 |
| 40-49 | 56 | 55 |
| 50-59 | 42 | 48 |
| 60-69 | 40 | 38 |
| 70-79 | 27 | 25 |
| 80+ | 13 | 11 |
FREE biomarker check #4: How you are feeling
Typically you realize why you’re drained, such because the morning after binge-watching the previous few episodes of a thriller. When you compensate for your sleep, the weariness lifts.
That’s not the identical factor as fatigue, which describes persistent exhaustion that worsens over time and interferes with life. Along with feeling bodily drained, somebody who’s fatigued feels mentally uninteresting and emotionally exhausted.
Consider fatigue as an early signal that one thing’s off, particularly in case you don’t know the trigger.
Let’s say you’ve already dominated out the same old suspects like an excessive amount of caffeine, dehydration, an excessive amount of alcohol, remedy negative effects, continual stress, or an excessive amount of or too little train. What’s left is probably going a sleep problem or a growing well being drawback reminiscent of anemia, weight problems, despair, most cancers, or diabetes, to call just a few.
When you’re 60 or older, fatiguability—or how worn out you are feeling after an exercise—also can predict longevity.
In keeping with analysis out of the College of Pittsburgh Medical Middle, the upper somebody scores in fatiguability, the upper their threat of loss of life sooner or later.10 Different analysis has linked excessive fatiguability with declines in gait pace, strolling potential, and different assessments of health.11
▶ The way to measure it
To measure fatigability, use a device referred to as the Pittsburgh Fatigability Scale. Utilizing a 0 (no fatigue) to five (excessive fatigue) scale, charge how fatigued you assume you’d really feel after finishing the next actions:
| Exercise | Length | Rating (0 to five) |
|---|---|---|
| Leisurely strolling | half-hour | |
| Brisk or quick strolling | 1 hour | |
| Mild family exercise | 1 hour | |
| Heavy gardening or yard work | 1 hour | |
| Watching tv | 2 hours | |
| Sitting quietly | 1 hour | |
| Reasonable-to-high depth energy coaching | half-hour | |
| Taking part in a social exercise | 1 hour | |
| Internet hosting a social occasion for 60 minutes | 1 hour | |
| Excessive depth exercise | half-hour | |
| Add all scores: | ||
When you rating lower than 15, you’re doing nicely. Scores between 15 and 24 are a warning signal. Something 25 and above is considered extreme, and price mentioning to your healthcare skilled.12
FREE biomarker check #5: Physique composition
Regardless of common perception, each too little and an excessive amount of physique fats can affect well being for the more severe, as we discover in our infographic, Is physique fats good or unhealthy for you?
| An excessive amount of fats raises the chance for: | Too little muscle raises threat for: |
|---|---|
| Coronary heart illness | Coronary heart illness |
| Hypertension | Hypertension |
| Most cancers | Most cancers |
| Fatty liver illness | Stroke |
| Insulin resistance | Insulin resistance |
| Sort 2 diabetes | Sooner mobile growing older |
| Irritation | Irritation |
| Joint misery | Melancholy and anxiousness |
| Sleep apnea | Falls and lack of stability |
Your muscle mass additionally performs a task, which is why somebody’s physique composition issues greater than their weight.
The gold customary strategies that estimate physique composition—underwater weighing, air displacement (Bod Pod), and dual-energy X-ray absorptiometry (DEXA)—actually aren’t free.
Nonetheless, a current examine decided {that a} good old school (and low-cost) tape measure can present a comparably correct estimate of physique composition.13
▶ The way to measure it
To make use of a tape measure to maintain monitor of your physique fats proportion, measure:
- The widest a part of your neck
- The narrowest a part of your waist (For some folks, this can be on the navel. For others, it is perhaps barely above the navel)
- The widest a part of your hips
Make sure the tape is comfortable however not so tight that it cuts into the pores and skin. After getting your measurements, plug these numbers—alongside together with your age, intercourse, peak, and weight—into our FREE Physique Fats Calculator, which is able to take it from there.
Physician-approved biomarker assessments
Relying on the place you reside on the earth, the next assessments might not be free. Nonetheless, as a part of routine preventative care, your insurance coverage would possibly cowl them.
Physician-approved check #1: Blood panel
In case your main care physician recommends yearly blood work, it’s for good cause.
By maintaining tabs on a number of blood markers, you possibly can see in case your well being is trending towards kind 2 diabetes or coronary heart illness, each main causes of untimely mortality.
Many blood markers can be influenced comparatively rapidly (inside 6 to 12 weeks) by way of life modifications, complement protocols, or medicines. This makes them sensible instruments for monitoring whether or not numerous way of life or medical modifications are working.
▶ The way to measure it
When you’re not already doing so, think about having the next blood markers examined yearly. Then, speak to your well being care skilled about what your numbers imply. They may use the next numbers, alongside together with your blood strain, to calculate a heart problems threat rating.
| Blood marker | Optimum vary |
|---|---|
| Whole ldl cholesterol | < 200 mg/dL* |
| LDL | < 100 mg/dL for these with out coronary heart illness < 70 mg/dL for these with a historical past of coronary heart assault or stroke |
| HDL | > 60 mg/dL |
| Triglycerides | < 150 mg/dL |
| Alipoprotein B (Apo B) | < 133 mg/dL (males) < 117 mg/dL (females) |
| Lipoprotein (a) | < 30 mg/dL |
| C-reactive protein | < 2.0 mg/L** |
| Fasting glucose | < 100 mg/dL |
| Hemoglobin A1C | < 5.7% |
*Milligrams per deciliter of blood
**Milligrams per liter
Physician-approved check #2: Bone density
When researchers examine wholesome super-agers aged 90 and older, robust bones are one in every of their defining options.14
Which may be as a result of, like muscle mass, bones are dwell organs that secrete substances which may be useful to total well being and longevity.15
For instance, bones secrete osteocalcin, a hormone that performs a task in bone transforming. When osteocalcin circulates within the physique, it’s thought to play a task in every little thing from serving to muscle mass to provide ATP to regulating mind neurotransmitters.
Due to these assorted roles, it’s thought that, as bones put on away, osteocalcin ranges drop, contributing to many age-related well being issues, together with diabetes, low muscle mass, and cognitive points.16 17 (Not less than, that’s the speculation. Most of this analysis has been carried out on mice.)
Osteocalcin apart, lack of bone density can, in fact, result in fractures, which may improve your threat of loss of life for as much as 10 years after a break.18
It’s particularly necessary to maintain tabs on bone well being in case you’re in any of those high-risk classes:
- You’re feminine and went by menopause earlier than age 45.
- You’ve been sedentary most of your grownup life.
- You are taking medicines reminiscent of diuretics or stomach-acid blockers, that are linked with an elevated threat of osteoporosis.
- You will have a historical past of nicotine use or extreme alcohol consumption.
- You will have a medical situation, reminiscent of diabetes or thyroid illness, that raises your threat.
- You will have a household historical past of osteoporosis.
▶ The way to measure it
Twin-energy X-ray absorptiometry (DEXA) scans are a sort of X-ray that measures the quantity of bone mineral content material packed right into a sq. centimeter of bone.
Insurance coverage typically received’t cowl these scans for folks youthful than 65 until there’s a documented threat of growing osteoporosis. Out of pocket, the common value is about $300.
Once you obtain your DEXA outcomes, you’ll see a T-score that represents how your bone density compares to the common bone density of a younger grownup with peak bone mass. A T-score of +1.0 to -1.0 means you’ve regular bone mineral density for somebody your age. Something beneath -1.0 means you may need osteopenia (low bone mineral density) or osteoporosis (porous bones which are liable to fracture).
Business bio age assessments
When you’ve got some cash to burn, you possibly can be taught an terrible lot about your physique.
Right here, you’ll discover a fast run-down on among the extra high-tech assessments you will get and what they will inform you.
Nonetheless, earlier than we get into the main points, we need to level out just a few caveats:
▶ Organic age can fluctuate over time, and by organ. Somebody might undergo a interval of accelerated growing older—saying, throughout a interval of intense stress—then their charge of growing older might sluggish as they focus extra on restoration. Moreover, organs can age at completely different charges. For instance, somebody with coronary heart illness might have a comparatively older coronary heart than their kidneys. (Not all assessments measure particular person organ age, however it’s changing into extra frequent.)
▶ Business assessments received’t all the time precisely mirror the modifications you’re making. Till extra analysis helps the reliability of those assessments, consider your behaviors over remoted check outcomes. When you’re consuming extra fruits and veggies, exercising extra persistently, managing stress, and in any other case slaying the wholesome way of life division, don’t sweat your outcomes. Concentrate on doing the issues we all know enhance well being.
▶ If an organization pairs your check outcomes with a tough promote for a proprietary and costly complement protocol, be cautious. It’s higher to share and focus on your outcomes with a trusted well being skilled than take well being recommendation from a profit-seeking stranger over the web.
Business check #1: DNA methylation
DNA methylation is a organic course of that chemically alters DNA. As a result of the speed of methylation accelerates with growing older, it may be used to estimate somebody’s organic age and life expectancy, finds analysis.19 20 21
The Horvath Clock and DunedinPACE each measure particular biomarkers that can be utilized to raised perceive somebody’s methylation charge. Scientists developed these assessments to assist different scientists examine how numerous way of life elements, environmental exposures, and medicines have an effect on growing older. They didn’t develop the assessments as a approach for the common individual to pinpoint their organic age. (Which hasn’t stopped firms from promoting DNA methylation testing kits to the general public.) They value about $300.
When you determine to get one in every of these assessments, take into account your outcomes received’t provide you with an entire image of your well being and longevity. Getting older sometimes happens at various charges all through the physique. Your liver would possibly age quicker than your coronary heart or mind, for instance. So in case you measure DNA methylation in your blood, that’s all you realize about. Put one other approach, a DNA methylation check isn’t an alternative to your annual wellness checkup or blood work.
Business check #2: Telomere evaluation
Telomeres—the protecting caps on the ends of chromosomes—put on away with age. The size of a telomere can predict what number of instances a selected cell can divide earlier than dying.
Abnormally brief telomeres are related to a number of genetic illnesses. For that reason, when physicians suspect somebody may need inherited a genetic illness, they’ll order a selected kind of telomere check—the flow-FISH check—to measure the telomere size in all of the cells in a blood pattern.22 23
It’s extra debatable whether or not telomere assessments can predict growing older in wholesome folks.
Simply as importantly, the telomere check marketed to the general public, referred to as the qPCR telomere check, isn’t utilized in analysis or drugs. These $100 assessments are wonderful in case you’re merely curious—simply don’t base well being and health choices in your outcomes.
Business check #3: VO2 Max
For years, solely elite athletes cared about VO2 max, which describes the utmost quantity of oxygen that your physique can use throughout train.
Extra not too long ago, nevertheless, some specialists have instructed that VO2 max can function a measure for athletes and non-athletes alike to trace the speed at which their our bodies are growing older.
Individuals with excessive VO2 max have a tendency not solely to be extra bodily match but in addition much less more likely to develop coronary heart illness, diabetes, most cancers, or stroke.24 25 26 27
In an observational examine that adopted the well being outcomes of 5,107 Danish males over 46 years, males with above-average V02 max throughout center age lived a mean of 5 years longer than males with below-average V02 max. Every unit improve in VO2 max was related to a 45-day improve in longevity. The researchers instructed VO2 max might extra precisely predict all-cause mortality than excessive ldl cholesterol, weight problems, hypertension, and insulin resistance.28
You would possibly consider V02 max as a canary and your growing older physique as a coal mine.
As you age, your chest wall turns into extra inflexible, the muscle mass that encompass the lungs weaker, and the oxygen-carrying blood vessels calcified and fewer elastic. The center additionally squeezes with much less power, max coronary heart charge drops, muscle mass and energy decline, the mitochondria in cells and muscle mass lose their effectiveness, amongst different variations.
Along with elevating your threat for a lot of completely different illnesses, these modifications also can have an effect on VO2 max, which tends to say no 10 p.c per decade beginning round age 30.29 30
Prior to now, the one option to reliably measure VO2 max was in a health lab.
You’d put on a metabolic masks and a coronary heart monitor whilst you ran or cycled to exhaustion. The masks collected your expired carbon dioxide and monitored how a lot oxygen you sucked into your lungs. This lab-based testing remains to be essentially the most correct option to measure V02 max in addition to different key health metrics reminiscent of:
- Max coronary heart charge, or the best variety of instances your coronary heart can beat per minute throughout train
- Ventilatory threshold 1, or the purpose throughout train when the physique switches from primarily utilizing fats for gas to utilizing a mix of fats and glucose or glycogen (saved glucose) for gas.
- Ventilatory threshold 2, or the purpose the place your physique strikes away from cardio metabolism (which makes use of oxygen) to anaerobic metabolism (which doesn’t use oxygen).
- Tidal quantity is the quantity of air inhaled or exhaled throughout every breath
Relying on the place you reside, you would possibly be capable of get your VO2 max examined for round $150.
Nonetheless, in case you don’t have entry to a VO2 max clinic, three considerably much less correct choices exist.
▶ The 1-mile stroll check
Put on a coronary heart charge monitor as you stroll one mile on a flat floor, reminiscent of a treadmill or working monitor. As quickly as you full the mile, report your coronary heart charge and stroll time. Then, plug it into the next formulation to calculate your VO2 max:
132.853 — (0.0769 × Weight) — (0.3877 × Age) + (6.315 × Intercourse) — (3.2649 × Time) — (0.1565 × Coronary heart charge)
If that looks like an excessive amount of math, you may as well use a free on-line device.
▶ The smartwatch check
Many smartwatches will estimate your VO2 Max for you based mostly on info the watch gathers out of your exercises, intercourse, and age. In comparison with in-office testing, sensible watches can over- or underestimate V02 max, particularly in people who find themselves very out of practice or extraordinarily match.31
Due to this, you don’t essentially need to use your sensible watch measurement to find out your present state of well being. Nonetheless, it can show you how to to see tendencies. For instance, does your VO2 estimate drop after just a few weeks of skipping your regular spin class? In that case, that’s good info to have.
▶ The PR check
Health efficiency correlates with longevity. When you’re getting quicker at working a sure distance or can go an extended distance than earlier than, you’re getting fitter and growing your possibilities of dwelling a protracted, wholesome life.
One option to check this: the 12-minute run check, often known as the Cooper check. (It is a validated option to estimate VO2 max—and exhibits a few 90 p.c correlation with lab-based measurements.)
Right here’s the way it works:
Run as quick as you possibly can on a flat floor, reminiscent of a treadmill set at a 1 p.c incline or working monitor, for 12 minutes. After 12 minutes, report your distance. Then, plug it into one of many following formulation to calculate your VO2 max.
| Distance in Miles | Distance in Kilometers | |
|---|---|---|
| VO2 Max = | (35.97 x distance in miles) – 11.29 | (22.351 x distance in kilometers) – 11.288 |
In lieu of doing math, you may as well use a free on-line calculator.
The way to change your organic age
Attempt to consider the knowledge you collect about your physique as simply that—info.
It’s not an ethical judgment of who you’re as an individual.
Simply as importantly, it’s not a everlasting scenario.
- When you’re weaker than different folks your age, you possibly can develop stronger.
- In case your ldl cholesterol or blood glucose ranges are excessive, you possibly can take steps to decrease them.
- In case your physique is growing older quicker than your birthdays, think about exploring key way of life modifications which will assist flip the scenario round.
You will have choices. Nonetheless, most individuals make two large errors on the subject of longevity-related way of life modifications.
Mistake #1: Ignoring evergreen, big-impact methods
It’s the easy, boring, “I’ve heard this one million instances earlier than” well being practices that, when carried out persistently, add as much as a protracted, wholesome life.
We’re speaking about issues like…
- Consuming extra minimally processed meals and fewer ultra-processed meals
- Consuming extra brightly coloured fruits and veggies
- Shifting your physique commonly
- Getting sufficient relaxation and sleep
- Having fun with neighborhood, time in nature, and different actions that make life significant
- Holding alcohol consumption reasonable
- Not utilizing tobacco
- Sporting sunscreen
- Flossing
And that’s only a partial record.
In keeping with 1000’s of research, individuals who apply these and different high-impact methods not solely dwell longer, but in addition dwell higher. They’re stronger, happier, and fewer more likely to spend their later years disabled or in ache.
(When you’d wish to see the place you stand on the subject of large impression well being and longevity methods, take a look at our FREE Longevity Evaluation.)
Nonetheless, on the subject of well being, health, and longevity, many individuals pursue choices with minimal impression (at greatest). They attain for the newest, fashionable complement quite than taking steps to stop smoking, as only one instance.
Right here’s the factor: Massive rock methods require modifications in conduct. If each day bodily exercise have been as straightforward as popping a capsule, walkers and cyclists would clog up the streets in your neighborhood.
(It’s exactly this cause why so many individuals want the help of an authorized well being coach who has undergone coaching within the science of conduct change.)
Mistake #2: Not turning knowledge into motion
The information gathered from biomarker growing older assessments can provide you a way of management.
Nonetheless…
Information, in isolation, doesn’t result in an extended life.
Gathering knowledge with out altering your conduct is like checking your reflection within the mirror, seeing spinach wedged between your incisors, and leaving it there.
It is advisable take away the spinach for the mirror verify to be worthwhile.
Biomarker testing is identical.
When you don’t use your bio knowledge to tell conduct change, you’re losing your time and money.
Contemplate your biomarker knowledge as a baseline or place to begin.
Then, use it to evaluate whether or not numerous way of life modifications or medical interventions are shifting you nearer to your aim of dwelling an extended, more healthy life.
References
Click on right here to view the knowledge sources referenced on this article.
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