A scientist did a longevity experiment on himself and claims he reduced his biological age by 15 years: how he did it

A 47-year-old scientist conducted a self-experiment on longevity and claims he reduced his biological age by 15 years, according to research published in the scientific journal PLOS ONE on August 12, 2026. The study, titled DELTA, was led by Dean Ho, director of the Institute of Digital Medicine at the National University of Singapore’s Yong Loo Lin School of Medicine. Ho became the sole participant in the study to observe how physiological indicators changed under sustained lifestyle modifications. The experiment involved a strict regimen of fasting, exercise, diet, and continuous digital monitoring. Over approximately nine months, Ho followed a protocol that included nearly 20 hours of daily fasting, with food intake concentrated between 11 a.m. and 3 p.m. He also incorporated periodic 48-hour fasts. Physical activity was limited to around 90 minutes per day, including strength training or cardio exercises. His sleep schedule shifted from roughly five hours per night to closer to eight, starting around 9:15 p.m. The study aimed to evaluate how the body responds to these combined interventions over time. Ho's dietary plan was based on a Mediterranean-inspired model, featuring leafy greens, seeds, olive oil, lean proteins, and a special smoothie made with blueberries, kale, broccoli, ginger, chia seeds, and cocoa. Beverages were restricted to water, electrolytes, black coffee, and black tea, no sugar or dairy. The goal was not to isolate individual foods or exercises but to assess the body’s response to the overall combination of changes. The study sought to move beyond traditional annual medical check-ups, which provide static markers of health rather than tracking dynamic responses to stress, rest, physical activity, and nutrition. Ho explained that the project began with the idea that each person has their own biological reference point influenced by age, disease, sleep, nutrition, exercise, and other factors. This reference point is not fixed but evolves over time, so the research aimed to continuously record this evolution. Results showed changes in estimated biological age, resting heart rate, sleep patterns, and metabolic adaptation. However, the researchers cautioned that the study had only one participant, meaning the findings cannot be generalized to others following the same protocol. Despite this limitation, the results have sparked interest within the scientific community, particularly regarding new methods of measuring health and aging through continuous monitoring. The experiment highlights the potential of lifestyle interventions to influence biological age. While the study does not claim universal applicability, it suggests that sustained changes in diet, exercise, and sleep can lead to measurable improvements in physiological markers. Ho emphasized that the focus was on understanding how the body functions between routine medical evaluations, offering insights into more personalized approaches to health assessment. As the field of longevity research continues to evolve, studies like DELTA contribute valuable data on how human physiology responds to comprehensive lifestyle adjustments. Future research will likely explore whether similar outcomes can be achieved with broader populations, potentially leading to more effective strategies for promoting healthy aging. For now, Ho’s personal experience offers a glimpse into the possibilities of using science to extend both lifespan and quality of life.