‘After nearly dying, I reversed my biological age by over 30 years'

Metro

2 days ago

Dr. Alka Patel is 53 – but going on 23. It may sound nonsensical but it really isn't, she insists.
A Longevity and Lifestyle Medicine Doctor based in London, Alka tells Metro that despite being in her fifties, 23 is her biological age. 'It's pretty simple. When we talk about biological age, we're referring to the actual health of your cells and tissues — not just the number of candles on your birthday cake,' she explains.
'A younger biological age means your cells and tissues are functioning as though you're much younger: in your heart health, your brain sharpness, your skin glow. It's not just about feeling better; it's about becoming younger.'
And becoming younger is a passion for Alka. A GP for over 20 years, and now a Media Medic and TEDx speaker, she is on a mission to help people live longer and stronger.
But why is this so important to her? 'Because I nearly died — and I don't want anyone to go through what I went through,' she says.
On her 39th birthday, Alka was hospitalised with burnout afte spending all her time taking care of her patients and her family, and neglecting herself. It was so severe, her organs started to shut down. 'I had a terrible fever and no one could work out why,' she remembers.
'I didn't know if I'd live to see my children the next day. That moment truly terrified me. I was cut open by surgeons in an attempt to find the source of the fever – but it was a mystery. In the end I was diagnosed as PUO – Pyrexia of Unknown Origin – and left with the surgical scars of my burnout as a harsh reminder to take care of myself.
Being forced to confront her mortality was eye opening for Alka: 'I wasn't ready to leave my children without a mother. That experience didn't just change me; it redefined me.'
She knew she had to rewrite her own health story — and in doing so, became determined to help others avoid the fate she nearly faced.
So how did Alka drop her biological age? 'I redesigned how I lived: what I ate, how I moved, how I slept, and how I responded to the daily demands of life. Total lifestyle reset.'
She also utilised her medical background: testing her biology – aka her hormones, nutrient levels, toxins, inflammation – and using wearable health trackers to see how her body was really responding.
'It wasn't guesswork, it was grounded in data,' Alka explains. 'I approached it with my 'Foundational, Functional, Focal' model.
'I got the foundations right — optimising lifestyle, nutrition, sleep and movement; then I moved to the functional layer, testing for hormonal balance and nutrient levels; and then I got focal: targeting specific goals based on the data, such as improving my cognitive clarity. I ended up unlockinglayers of health I didn't know were possible.'
Alka describes her day-to-day routine before her health crisis as 'chaotic'. Juggling motherhood (Alka has three children), a demanding career, and 'a personality that said 'I can do it all'.'
Life would be eating packets of biscuits between patients, optional sleep, and constant stress. 'I was living in reactive mode – always firefighting; never fireproofing,' she remembers.
And now? 'Now I'm in charge. I start my mornings with what I call 1-10: The Sunshine Sync, which means one minute of stepping out into the morning light followed by 10 seconds of gratitude for the day.
'I also prioritise protein and fibre with my meals and structure my day with micro-movements, like doing calf raises as I'm brushing my teeth.'
Alka also measures her metrics with wearable devices like a Continuous Glucose Monitor for blood sugar control and every decision is deliberate, she says, before adding another alliteration: 'Data, Devices, Decisions'.
Some of those decisions have been a little out there, she admits. 'People raise their eyebrows when I tell them about the seven days of complete silence. But silence is the ultimate biohack. It recalibrates your brain; resets your emotional state; and boosts your cognitive clarity.
'I've also run two marathons, do regular sauna sessions for detoxification and cell health, and commit to five-day fasts.' Alka is quick to point out that while sometimes she does water only fasts ('while wearing my glucose monitor to stay safe and motivated'), other times she does eat – and that assuming you don't during a fast, isn't correct.
'It may sound contradictory but we can fast in a way that nourishes the body with a small amount of food while still providing the prolonged fasting benefits,' she explains. 'All of these thing challenge not just my body but my mind. It's all about discomfort as a path to discovery.'
Alka admits that many of her colleagues are sceptical, but puts that down to the healthcare and medical education systems 'not being set up for health; they're set up for sickness.'
In today's world, it's hard to escape our current obsession with living longer, especially when you think of Bryan Johnson, the tech entrepreneur – known for his Project Blueprint – who takes 100 pills a day, had an infusion of his son's plasm and spends millions on diet, fitness, tracking and treatments to reduce his biological age.
Alka tells Metro she is a fan of his work. 'Bryan is pushing the boundaries of what's possible — and that's a good thing,' she insists. When asked whether his method of using young blood plasma to rejuvenate ageing cells – parabiosis – is a step too far, Alka insist not.
'There's fascinating research behind parabiosis. (And cryotherapy – using extreme cold in surgery or treatments – for its stress benefits.) I'm a believer in doctor-guided biohacking because the body is complex, and taking control of your health with an expert by your side is how you ensure precision and safety.
1-10 The Sunshine Sync: Step outside for 1 minute of morning sunlight, the close your eyes for 10 sec and set your purpose for the day 2-20 The Power Pulse: walk for 2 minutes then sprint as fast as you can for 20 seconds 3-30 The Hydration Habit: Take 3 gulps of water every 30 minutes 4-40 The Compliment Catalyst: Give 4 compliments every day that take 40 seconds to deliver 5-50 The Flexibility Fix: Do 5 different stretches and hold each one for 50 seconds 6-60 The Breathflow Boost: Slow down your breathing to 6 breaths for a minute every 60 minutes
'I'm also mindful, though, that just because something is possible it doesn't mean it's practical or right for everyone,' she adds.'
But why doesn't anyone want to get old any more? 'I don't think it's about not wanting to get old, it's about wanting to stay vibrant, independent, and strong for as long as possible,' says Alka.
It's about living well; not just living long. Getting older is inevitable; how you age is a choice. I'm not afraid of time catching up with me; I'm just moving faster than it at the moment.'
There's no doubt that hers is one tough regime. She admits that the food noise that comes with five days of fasting is incredibly difficult to deal with, while running a marathon made her legs numb with pain – 'but I'd tested my DNA and knew I carried genes for endurance,' she adds. More Trending
She also believes that growth doesn't come from comfort. 'I'm not afraid of discomfort; I'm afraid of stagnation. I've never felt stronger, sharper, or more beautiful.
'I'm more focused, more driven, more present than I've ever been. My energy doesn't fade halfway through the day – it's constant; it's consistent. These days I'm running on premium fuel instead of fumes.'
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Click here formore information on Dr. Alka's 10 Years Younger in 10 Weeks programme .
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