What is PhenoAge (Biological Age)?
PhenoAge is an algorithmic estimate (in years) of your physiological or biological age, based on standard blood biomarkers. It goes beyond your calendar or chronological age to capture the cumulative state of multiple systems in your body.
Why does it matter for long-term health and wellbeing?
Because ageing is not uniform—some people age “faster” or “slower” at a biological level, even when their chronological ages are the same. PhenoAge helps you uncover whether your body is ageing ahead of schedule, giving you insight into internal resilience, metabolic stress and systemic balance before conventional symptoms appear. In population and cohort studies, PhenoAge correlates with long-term outcomes and mortality more strongly than chronological age alone.
What’s an optimal level of PhenoAge?
- Reference (lab) range: There is no fixed “normal band” independent of your age. The reference concept is that your PhenoAge should ideally be less than or equal to your chronological age.
- Optimal range (goal): The lower the PhenoAge relative to your calendar age, the better (i.e. the “younger” your body functions). The ideal upper bound is essentially your date-of-birth age (your chronological age).
Thus, if you are 45 years old by birthdate, a PhenoAge of 40 is better than 45, which is better than 50.
What influences PhenoAge levels?
Many lifestyle, metabolic and physiological factors can subtly shift your PhenoAge over time. Key influences include:
- Nutrition quality, macronutrient balance and consumption of ultra-processed foods (Australian research indicates higher ultra-processed food intake is linked with faster biological ageing)
- Physical activity, strength, movement and cardiovascular fitness
- Sleep quality, duration and recovery capacity
- Stress, psychological resilience and oxidative load
- Inflammation, metabolic strain, insulin sensitivity, lipid balance and immune regulation
- Micronutrients (e.g. omega-3, vitamin D) and overall dietary pattern (some trials suggest even modest slowing of PhenoAge with omega-3 supplementation + exercise)
What does it mean if my PhenoAge is outside the optimal range?
If your PhenoAge is higher than your chronological age, it suggests your body is aging “faster” than expected given your years. That signals greater internal strain, earlier accumulation of physiological stress, or opportunities where your lifestyle might not be fully aligned. It doesn’t imply disease or irreversible damage—rather, it’s a modifiable indicator and a call to reassess habits. If your PhenoAge is well below your chronological age, it suggests relatively favourable systemic resilience and that your current practices may be supporting slower biological ageing.
How can I support healthy PhenoAge levels?
Here are evidence-aligned strategies:
- Aim for whole, minimally processed foods and reduce ultra-processed food intake
- Optimise protein, healthy fats and fibre (supporting metabolic balance)
- Maintain consistent, varied physical activity including strength training and aerobic movement
- Prioritise high-quality sleep and recovery, with consistent circadian rhythm
- Manage stress, breathing, mental health and social connection
- Ensure adequate micronutrient status (e.g. vitamin D, omega-3)
- Monitor and maintain healthy weight, metabolic markers and low chronic inflammation
Tracking PhenoAge over months or years allows you to see whether those changes are “moving the needle” in your favour.
This information is provided for general health and wellness purposes only and does not replace medical advice.
References
- Levine, M. E., Lu, A. T., Quach, A., Chen, B. H., Assimes, T. L., Bandinelli, S. et al. (2018). An epigenetic biomarker of aging for lifespan and healthspan. Aging (Albany NY).
- Chen, L., et al. (2024). Associations between biological ageing and risk — ScienceDirect (2024).
- Li, D. L., et al. (2024). Self-rated health, epigenetic ageing, and long-term mortality — Melbourne Collaborative Cohort Study.
- Cribb, L., et al. (2025). Dietary factors and DNA methylation-based markers of ageing.
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