Stay Younger, Longer: Hacks for a Healthier Biological Age
Congratulations! You’ve taken the PhenoAge test, a significant step in understanding how your lifestyle impacts your biological age. Now, the real question is: “What’s next?” Whether your biological age is a few years younger, matches, or surpasses your chronological age, there’s good news—your biological age can change. Here we explore some actionable steps to optimise the biomarkers influencing your score and set you on the path for healthier ageing.
Your Results: A Mirror to Your Health
For some, PhenoAge test results act as a wake-up call, revealing hidden health risks such as inflammation, oxidative stress, or metabolic imbalances. For others, a younger biological age might feel like validation for their healthy habits. But remember, even a great score isn’t a free pass to neglect self-care—longevity requires sustained effort. According to the Australian Institute of Health and Welfare, over 80% of people over 65 have at least one chronic condition, many of which could be mitigated or delayed with proactive measures. Whether you're motivated by prevention or reversal, the journey to improving your biological age requires consistent effort, informed decision-making, and a commitment to sustainable lifestyle changes that support overall health and well-being.
Five Proven Strategies to Rewind Your Biological Clock
1. Lower Chronic Inflammation Chronic low-grade inflammation accelerates ageing and underpins diseases like cardiovascular conditions and diabetes. A high C-reactive protein (CRP) level often signals this silent threat.
How to Combat Inflammation:
- Adopt an anti-inflammatory diet featuring colourful vegetables, omega-3-rich foods like salmon, nuts, seeds, and whole grains.
- Avoid inflammation triggers like sugary snacks, trans fats, and highly processed foods.
- Practice stress management and mindfulness techniques such as yoga, Tai Chi, and Qi Gong—proven to reduce CRP levels.
Did You Know? Chronic inflammation is a critical target for early intervention, as over 50% of all deaths are attributable to inflammation-related diseases.
2. Optimise Blood Sugar Control Elevated glucose doesn’t just raise diabetes risk—it fuels a process called glycation, damaging proteins and speeding ageing. High glucose levels also promote oxidative stress, compounding tissue damage over time.
Blood Sugar Optimisation Tips:
- Follow a low-glycaemic index diet, emphasising whole grains, beans, and fibre-rich veggies.
- Engage in regular exercise—even 30 minutes of walking daily can improve insulin sensitivity.
- Maintain a healthy weight; excess body fat, particularly visceral fat, significantly contributes to glucose dysregulation.
Did You Know? Maintaining a healthy weight can extend life expectancy by up to 10 years, depending on your starting BMI.
3. Enhance Immune Resilience Your immune system naturally declines with age—a phenomenon called immunosenescence. Biomarkers like white blood cell count and lymphocyte percentage, measured in the PhenoAge test, can indicate your immune system’s strength.
Tips for a Stronger Immune System:
- Get enough vitamins C, D, zinc, and selenium through foods like citrus fruits, nuts, seeds, and fortified products.
- Prioritise quality sleep—7–9 hours per night is essential for immune function.
- Limit alcohol and quit smoking, both of which weaken your body’s defences against pathogens. Did You Know? Sleep-deprived individuals are 4x more likely to catch colds, underscoring the link between rest and resilience.
4. Protect Kidney and Liver Function Healthy kidneys and a well-functioning liver are essential for detoxification, metabolism, and overall vitality. PhenoAge markers like creatinine and albumin shed light on their health.
How to Support Kidney and Liver Health:
- Stay hydrated—aim for 2–3 litres of water daily to support kidney function.
- Incorporate cruciferous vegetables like broccoli and kale to boost liver detox pathways.
- Avoid excessive alcohol, which burdens both organs and accelerates damage.
Did You Know? A diet rich in plant-based antioxidants reduces liver fat and inflammation by up to 40%.
5. Strengthen Cardiovascular Health Heart health remains a cornerstone of healthy ageing. PhenoAge markers like red cell distribution width (RDW) and mean cell volume (MCV) give valuable insights into cardiovascular risks and overall vitality.
Heart-Healthy Habits:
- Commit to aerobic and strength training exercises; 150 minutes of weekly activity can reduce heart disease risk by 30%.
- Cut back on sodium while increasing potassium-rich foods like bananas, avocados, and leafy greens.
- Manage stress, as high cortisol levels are linked to hypertension and arterial damage.
Did You Know? Adopting a Mediterranean diet reduces cardiovascular disease risk by 25%, according to The New England Journal of Medicine.
The Bigger Picture: Lifestyle Changes Pay Off
Improving your biological age score isn’t just about the numbers—it’s about enjoying a longer, healthier life. Studies show:
- Regular exercise can lower all-cause mortality risk by 26–31%.
- A nutritious and balanced diet reduces chronic disease risk by 20–40%.
These small, sustainable changes can add up to years of high-quality living. Your PhenoAge score reflects the choices you make daily. It’s not fixed; it’s a call to action. Commit to healthier habits, set achievable goals, and track your progress with follow-up testing. And remember, expert guidance—whether from a healthcare provider, nutritionist, or fitness coach—can help you tailor your journey to your unique needs.
Invest in your health today and watch your biological age score transform tomorrow.
