Growing old has a genius PR team. It sells blue-light masks, tinctures, and freezer pods for people who really hate the idea of youth slipping away.

But the truth is, it’s not a serum or a capsule that can keep you feeling young. Experts keep pointing to the same five moves that influence biological age, the cellular wear-and-tear version of time that predicts health better than the number on your cake.

Here are five habits that actually slow the clock:

1) Take your sleep seriously

Sleep is repair. It resets hormones, clears cellular junk, and supports immune and brain function. Better sleep lines up with slower epigenetic aging, while short or fragmented sleep tracks with faster clocks and a higher risk for diabetes, heart disease, and dementia. Aim for regular hours, seven to nine if

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