Biological Age
In brief
Section titled “In brief”- Calendar age says little about actual health
- Biological age is modifiable through lifestyle
- Aging can be slowed and sometimes partly reversed
- VO2max and muscle strength predict long health
- Investing in lifestyle can make 5-15 years difference
What is biological age?
Section titled “What is biological age?”Your calendar age says little about your actual health. Biological age reflects how well your cells, muscles and organs function.
Energy and mitochondria
Section titled “Energy and mitochondria”Mitochondria are the energy plants of the cell. Their efficiency decreases with age, contributing to fatigue and muscle loss.
| Intervention | Advice |
|---|---|
| Zone 2 endurance training | Daily, 60-70% of maximum heart rate |
| Strength training | 2-3x per week for muscle mass and insulin sensitivity |
| Time-restricted eating | 16:8 or 18:6 to activate repair processes |
| Nutrition | Protein-rich, low-carb, fat-friendly |
Inflammation reduction and recovery
Section titled “Inflammation reduction and recovery”Chronic low-grade inflammation accelerates aging.
| Pillar | Advice |
|---|---|
| Nutrition | Fatty fish, olive oil, walnuts, vegetables rich in antioxidants and polyphenols |
| Sleep | 7-9 hours, dark, cool, screen-free |
| Stress | Reduce via breathing, meditation or nature exercise |
Muscle strength and VO2max
Section titled “Muscle strength and VO2max”Strong muscles and good endurance predict long health.
| Training | Effect |
|---|---|
| Strength training | Maintain muscle mass |
| Endurance training | Improve VO2max |
| Interval training | Combine both effects |
| Balance and mobility | Reduce fall risk |
Metabolic health
Section titled “Metabolic health”A stable blood sugar and healthy fat metabolism protect against age-related diseases.
| Advice | Explanation |
|---|---|
| Unprocessed eating | Fiber-rich and moderate in carbohydrates |
| Avoid | Sugars, alcohol, ultra-processed food |
| Consider | Berberine or metformin for impaired glucose regulation (under medical guidance) |
Practical daily structure
Section titled “Practical daily structure”| Moment | Advice |
|---|---|
| Morning | Daylight, exercise, possibly fasted walking or training |
| Eating window | Preferably 12:00-20:00, two complete meals with vegetables, protein and healthy fats |
| Evening | Rest, few screens, magnesium glycinate 400 mg before sleep |
Measuring is knowing
Section titled “Measuring is knowing”Check the most important health markers annually:
| Parameter | Target value |
|---|---|
| Glucose (fasting) | Below 5.0 mmol/L |
| HbA1c | Below 37 mmol/mol |
| Insulin (fasting) | Below 5 mIU/L |
| TG/HDL ratio | Below 1.5 |
| CRP | Below 1.0 mg/L |
| Vitamin D | 75-150 nmol/L |
| Vitamin B12 | Above 400 pmol/L |
| Homocysteine | Below 10 µmol/L |
Functional parameters
Section titled “Functional parameters”- VO2max — endurance
- Grip strength — muscle strength
Summary
Section titled “Summary”Veelgestelde vragen
What is biological age?
Biological age reflects how well your cells, muscles and organs function - as opposed to your calendar age. This age is modifiable: through lifestyle adjustments, aging can be slowed and sometimes partly reversed.
How can I lower my biological age?
By investing in diet, exercise, sleep, stress balance and social connection, you can lower your biological age by 5 to 15 years. Focus on zone 2 endurance training, strength training, time-restricted eating and anti-inflammatory nutrition.
Which markers measure biological age?
Important markers are: fasting glucose (<5.0 mmol/L), HbA1c (<37 mmol/mol), fasting insulin (<5 mIU/L), TG/HDL ratio (<1.5), CRP (<1.0 mg/L), vitamin D (75-150 nmol/L), and functional parameters such as VO2max and grip strength.
Why is VO2max important for age?
VO2max (maximum oxygen uptake) is the strongest predictor of overall mortality and resilience. A higher VO2max means a younger biological age. It is trainable through endurance and interval training.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.