What is biological age (DNAm PhenoAge)?
Biological age is a measure of how your body is ageing at the cellular and physiological level, rather than how many years you have been alive. DNAm PhenoAge, developed by Dr Morgan Levine and colleagues in 2018, is a well-validated biological age model that combines nine standard blood biomarkers (albumin, creatinine, glucose, C-reactive protein, mean cell volume, red cell distribution width, lymphocyte percentage, alkaline phosphatase and white blood cell count) with your chronological age to estimate how your body is actually ageing. The result is a number expressed in years.
If your biological age is lower than your chronological age, it suggests your body is ageing more slowly than average; if it is higher, it suggests accelerated ageing compared to peers of the same age. Because it draws on multiple systems at once, it gives a more complete view of overall health than any single blood marker on its own. You can read more in our complete guide to the DNAm PhenoAge blood test.
Why does biological age matter for long-term health and wellbeing?
Biological age has been consistently linked in research with future risk of chronic disease and mortality, more strongly than chronological age alone. People with an accelerated biological age face a higher risk of cardiovascular disease, type 2 diabetes, dementia, some cancers and all-cause mortality, while those with a lower biological age tend to have better long-term health outcomes. This makes it a genuinely useful preventative marker, especially because it can shift meaningfully with lifestyle change.
The nine biomarkers behind DNAm PhenoAge capture how well your metabolism, immune system, kidneys, liver, cardiovascular system and inflammation status are functioning together. Rather than pointing to one specific disease, it reflects the cumulative wear and tear across your body's systems. That is why Vively tracks it as part of its baseline health testing, giving you an integrated view that goes beyond individual markers.
What is an ideal biological age level?
Unlike most blood tests, there is no fixed reference range for biological age. The most useful benchmark is your own chronological age, and a biological age equal to or lower than your chronological age is generally considered a healthy result. A biological age noticeably lower than your chronological age suggests slower ageing, while an accelerated biological age (higher than your chronological age) suggests faster ageing and higher long-term risk.
There is no single perfect number. Interpretation depends on your age, sex, medications, life stage, existing health conditions and other markers. Tracking your biological age over time is often more informative than any single result, since the trend reflects how your habits and health are shifting.
What influences your biological age?
Because DNAm PhenoAge draws on multiple systems, almost everything you do influences it. Diet quality is one of the biggest levers, with diets rich in vegetables, fruit, legumes, whole grains, oily fish, nuts, seeds and olive oil (such as a Mediterranean-style pattern) consistently linked to slower biological ageing. Ultra-processed foods, sugary drinks and excess alcohol tend to accelerate it.
Physical activity, sleep, stress, body composition and social connection all shape biological age in meaningful ways. Smoking is one of the strongest accelerators, while regular movement, quality sleep and effective stress management slow the rate of ageing. Medications, chronic illness, acute infection and inflammation can also shift biomarkers temporarily, and hormonal life stages such as pregnancy and menopause can influence results.
What does it mean if your biological age is higher than your chronological age?
A biological age that is higher than your chronological age suggests your body is ageing faster than average, which is often called age acceleration. It does not diagnose any specific condition, but it flags increased long-term risk of chronic disease and points to systems under strain, which is where deeper investigation can be helpful. The good news is that biological age is responsive to change, and many people see meaningful improvements within months of consistent lifestyle changes.
Because DNAm PhenoAge is a composite of nine markers, the underlying pattern matters. Some people have an elevated result driven mainly by inflammation, others by metabolic health, kidney function or immune markers. This is why interpretation always benefits from looking at the individual biomarkers alongside the biological age itself.
What causes an accelerated biological age?
Common lifestyle drivers include poor diet quality (particularly high intakes of refined carbohydrates, sugar, ultra-processed foods and alcohol), sedentary behaviour, chronic sleep deprivation or shift work, chronic stress, smoking and excess visceral fat. Insulin resistance and metabolic syndrome are strongly linked with accelerated ageing, as are chronic inflammation, obstructive sleep apnoea and poor cardiometabolic health.
Chronic medical conditions can also raise biological age, including diabetes, cardiovascular disease, fatty liver disease, chronic kidney disease, autoimmune conditions and long-term infections. Certain medications, acute illness and recent injury can shift the underlying biomarkers temporarily, which is one reason repeat testing over months and years is more informative than a single result. Genetics play some role, but lifestyle factors are the dominant modifiable drivers.
Is a lower biological age always better?
Generally, a biological age lower than your chronological age is a positive sign and reflects healthy physiological functioning across multiple systems. It is consistently linked with lower long-term risk of chronic disease and better healthspan. There is no formal lower cut-off below which biological age becomes problematic.
However, a very low biological age driven by unusually low creatinine (from low muscle mass), abnormally low white blood cell count or other unexpected findings may occasionally point to something worth exploring rather than a truly positive result. Context always matters, which is why Vively interprets the underlying biomarkers alongside the biological age number.
What does it mean if your biological age is outside the optimal range?
An accelerated biological age is a preventative signal rather than a diagnosis, suggesting that one or more body systems are under strain. Depending on which of the nine underlying biomarkers are contributing most, it may point to metabolic issues, chronic inflammation, kidney or liver strain, immune imbalance or nutritional gaps. It is best used as a prompt to look at the details rather than a stand-alone conclusion.
A biological age well below your chronological age is generally reassuring, but should still be interpreted alongside your other results, symptoms and lifestyle. As with all markers, patterns over time and the context of your broader health matter more than any single reading.
Can biological age be normal but something still be wrong?
Yes, a biological age within a healthy range does not always rule out underlying health issues. The nine biomarkers behind DNAm PhenoAge give a broad snapshot but do not capture everything, and specific conditions such as certain cancers, autoimmune diseases, thyroid disorders, hormonal imbalances or nutrient deficiencies may show up more clearly in other markers. Structural problems, imaging findings and mental health issues are also not directly reflected in the score.
Biomarkers can also fluctuate with acute illness, recent infection, intense exercise, dehydration and medications, which can shift biological age temporarily. This is why the underlying biomarkers should always be reviewed alongside the biological age result, and why tracking over time is more informative than one number. Our article on how Vively calculates your biological age explains the model in more detail.
What other markers should be checked with biological age?
The nine biomarkers that feed into DNAm PhenoAge are useful companions on their own: albumin (liver and nutrition), creatinine (kidneys and muscle), fasting glucose (metabolism), C-reactive protein (inflammation), mean cell volume and red cell distribution width (red blood cell health), lymphocyte percentage and white blood cell count (immune health), and alkaline phosphatase (bone and liver). Each of these gives insight into a specific system that contributes to how you are ageing.
Beyond the core nine, other useful markers include HbA1c and fasting insulin for metabolic health, lipids (LDL, HDL, triglycerides, ApoB, Lp(a)) for cardiovascular risk, ALT and GGT for liver, eGFR and urinary ACR for kidneys, TSH and free T4 for thyroid, vitamin D, vitamin B12, iron studies and ferritin for nutrient status, and sex hormones where clinically appropriate. Together, these give a more complete picture, and you can see the full set of markers Vively looks at through our tests page and shop tests page.
How can you improve your biological age?
Biological age often responds to consistent lifestyle change over months rather than days, and small changes across multiple areas usually add up more than any single intervention. Prioritising a Mediterranean-style eating pattern rich in vegetables, fruit, legumes, whole grains, oily fish, olive oil, nuts and seeds, while reducing ultra-processed foods, sugary drinks and excess alcohol, is one of the best-studied approaches. Regular movement, including both aerobic activity and strength training, and short post-meal walks all support healthier ageing.
Sleep of 7 to 9 hours, effective stress management, quitting smoking, maintaining a healthy body composition and treating underlying conditions such as sleep apnoea, high blood pressure, fatty liver or thyroid dysfunction are also key. Reviewing medications with your GP, addressing nutrient deficiencies and building social connection all support long-term healthspan. Not every marker can or should be self-optimised, and Vively's how it works page explains how testing, monitoring and dietitian coaching combine to make change practical.
When does biological age need medical review?
See your GP if your biological age is significantly higher than your chronological age, is trending upward, or if the underlying biomarkers show significant abnormalities such as very high inflammation, kidney strain, high fasting glucose, low albumin or unusual blood cell counts. Any related symptoms such as unexplained weight loss, persistent fatigue, ongoing infections, easy bruising, chest pain, breathlessness or significant mood changes should also be reviewed clinically.
Clinical input is particularly important if you have known chronic conditions such as diabetes, cardiovascular disease, chronic kidney disease, autoimmune disease or cancer history, or if you are pregnant, planning pregnancy, or on medications that affect the underlying biomarkers. Biological age is best used as a preventative and educational tool, not as a diagnostic test, and it should never be self-diagnosed. Your GP or specialist can help you interpret the underlying markers in context.
How does Vively help you understand biological age?
Biological age is one of the summary markers included in the Vively Baseline Health Check, calculated from the nine underlying biomarkers plus more than 60 other markers spanning metabolic, cardiovascular, liver, kidney, nutrient, hormonal and inflammation health. Rather than looking at biological age in isolation, Vively interprets it alongside the individual biomarkers, your symptoms, lifestyle, medications and, where relevant, your real-world glucose data from a continuous glucose monitor. This helps identify what is driving your score and where lifestyle changes are most likely to move the needle.
A registered nurse reviews your results with you one on one, and accredited practising dietitians support the changes that follow. Because your markers are retested over time, you can see how nutrition, movement, sleep, stress and other habits are actually shifting your biological age and broader health profile. Start at the Vively homepage or explore the full range of tests in the Vively shop.
References
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- Australian Institute of Health and Welfare. Australia's health. https://www.aihw.gov.au/reports-data/australias-health
- Royal Australian College of General Practitioners. Guidelines for preventive activities in general practice (Red Book). https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/red-book
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