5 Key Biomarkers of Aging You Should Track
Tracking biomarkers of aging is becoming a popular strategy for health-conscious adults looking to extend their healthspan. These biomarkers are measurable indicators in your body that reflect biological age and overall health status. By monitoring them, you can get early insight into how well you’re aging and make data-driven lifestyle changes. It’s essentially healthspan tracking – using concrete metrics to guide you toward a longer, healthier life. In this article, we’ll cover five key aging biomarkers (and longevity tests to measure them) that anyone in their 30s and 40s can start tracking today.
We focus on VO2 max, resting heart rate, blood glucose and HbA1c, inflammatory markers like CRP, and epigenetic “biological age.” These markers are grounded in longevity science and have been linked to outcomes like lifespan, cardiovascular health, and risk of age-related diseases. We’ll explain what each biomarker means, why it matters for aging, and how you can measure or improve it – all in clear, beginner-friendly terms. (As always, consult your healthcare provider before making big changes or starting new tests.) Let’s dive into the five must-track biomarkers for longevity.
1. VO2 Max – A Marker of Aerobic Fitness and Longevity
VO2 max (maximal oxygen uptake) measures how well your body can use oxygen during intense exercise. It’s essentially a gauge of your cardiorespiratory fitness – involving your lungs, heart, and muscles. VO2 max naturally declines with age, but staying active can slow that decline. Why track it? Because VO2 max is one of the strongest predictors of longevity and cardiovascular health. Research shows a higher VO2 max correlates with lower risk of death from all causes pubmed.ncbi.nlm.nih.gov nationalgeographic.com. In fact, a major review named VO2 max “the strongest predictor of life expectancy” among fitness metrics nationalgeographic.com. By contrast, having a very low VO2 max has a cardiovascular risk on par with smoking nationalgeographic.com.
Staying in good aerobic shape yields big longevity benefits. One study noted that for each 1 mL/kg/min increase in VO2 max (a small improvement), all-cause mortality risk dropped by ~10% nationalgeographic.com. This means even modest cardio fitness gains can pay off in longer life. No wonder the American Heart Association now recommends incorporating VO2 max into routine clinical evaluations nationalgeographic.com. In practical terms, a “good” VO2 max depends on age and gender, but for a 30-something man it might be ~40+ mL/kg/min, and ~30+ for a woman – values that indicate above-average fitness for those ages.
How to measure and improve: VO2 max is traditionally measured in an exercise lab via a treadmill or bike test with breathing analysis. Some fitness wearables can estimate VO2 max from your heart rate and pace data (e.g. Garmin watches, Apple Watch, Fitbit) longist.io nationalgeographic.com. These are handy for tracking trends, though not as precise as a lab test. If you see your estimated VO2 max creeping up, it generally means your aerobic fitness is improving – a great sign for your longevity. High-Intensity Interval Training (HIIT) and endurance exercises are proven ways to boost VO2 max over time. Aim for the standard guideline of 150+ minutes of moderate or 75 minutes of vigorous exercise per week (or more for greater gains). By challenging your heart and lungs regularly, you can raise your VO2 max and effectively slow down one aspect of aging, since cardiorespiratory fitness “gives the years more life” pubmed.ncbi.nlm.nih.gov.
Internal link: If you’re interested in tech for tracking fitness, check out our guide on [choosing the right health wearable][40].
2. Resting Heart Rate – Your Daily Heart Health Barometer
Your resting heart rate (RHR) – the number of times your heart beats per minute when you’re at rest – is a simple but revealing biomarker of aging. Generally, a lower resting heart rate indicates better cardiovascular fitness and more efficient heart function. RHR tends to increase with age, but staying fit and managing stress can keep it lower. Most adults have an RHR somewhere between 60 and 100 beats per minute, but athletes or very fit individuals might see values in the 50s or even 40s. Why does this matter for longevity? Studies have found that an elevated resting heart rate is associated with higher mortality risk, independent of other factors pmc.ncbi.nlm.nih.gov. In one large study, men with RHR above 80 bpm had significantly greater risk of death (from both heart disease and all causes) compared to those under 60 bpm pmc.ncbi.nlm.nih.gov. Every 10 bpm increase in heart rate was linked to about a 10–25% rise in mortality risk nyp.org. Simply put, a persistently high resting pulse can be a red flag for underlying issues or higher stress on the body.
RHR is sometimes called “the forgotten risk factor” for heart health, since it’s not discussed as often as blood pressure or cholesterol. But it’s a powerful indicator of your autonomic nervous system balance (between stress response and recovery) and overall fitness level. The good news is that you can improve (lower) your resting heart rate through regular exercise, especially aerobic conditioning. As your heart becomes stronger, it pumps more blood per beat, so it doesn’t need to beat as frequently at rest. Even stress reduction techniques (like mindfulness or better sleep) can help bring down an elevated RHR over time. On the flip side, if you notice your RHR trending upward over months, it could signal overtraining, chronic stress, or illness.
How to measure and improve: Tracking resting heart rate is easier than ever – every fitness tracker or smartwatch today continuously measures your pulse. You can also check it manually by taking your pulse for 30 seconds when you wake up (and multiplying by 2). Modern wearables will even chart your RHR trends; for example, noticing if your average resting HR this month is 5 bpm higher than last month. These trends matter: a rising RHR might indicate your body is under more strain or that your fitness has declined longist.io. Ideally, adults should aim for an RHR in the 60s or low 70s, or even lower if comfortably achieved through fitness. If your resting heart rate is regularly in the high 80s or 90s, it’s worth discussing with a doctor – and it’s an area to work on with exercise conditioning. Regular moderate-to-vigorous exercise is the best way to lower resting heart rate long-term pmc.ncbi.nlm.nih.gov. Even daily brisk walks and adding more physical activity throughout your day can help. Think of resting heart rate as the “RPM” your body’s engine runs at – you want an efficient engine that idles low when at rest, indicating youthfulness and resilience.
Internal link: Learn more about improving cardiovascular fitness and metabolic health in our [metabolism-boosting guide][38].
3. Blood Glucose and HbA1c – Gauges of Metabolic Aging
Blood sugar levels – specifically fasting glucose and hemoglobin A1c – are key metabolic biomarkers that influence aging. Glucose is the primary fuel for your cells, but chronically elevated blood glucose (as in prediabetes or diabetes) can damage tissues over time. Hemoglobin A1c (HbA1c) is a blood test that reflects your average blood sugar over the past 3 months. Essentially, it measures how much sugar has attached to your red blood cells (through a process of glycation). An HbA1c of 5.7% or higher signals prediabetes, and 6.5% or higher indicates diabetes. Why track these for longevity? Because poor glucose control accelerates aging and disease risk. High blood sugar contributes to inflammation and the formation of advanced glycation end products (AGEs), molecules that literally age your body by stiffening tissues and impairing function pmc.ncbi.nlm.nih.gov. Over decades, this can lead to complications like heart disease, kidney damage, nerve issues, and more – essentially speeding up “biological” aging.
From a longevity perspective, maintaining youthful insulin sensitivity (meaning your body efficiently handles glucose) is crucial. Large studies have shown that even among non-diabetics, those with higher HbA1c levels have increased risk of mortality nature.com. For example, a meta-analysis of people without known diabetes found a clear trend: each incremental rise in HbA1c was associated with higher all-cause and cardiovascular death rates nature.com. In hypertensive patients, an A1c around ~5.3% was associated with the lowest mortality, and risk climbed for values above that pmc.ncbi.nlm.nih.gov. In simpler terms, keeping your blood sugar in a healthy range may help you live longer and healthier, whereas chronically high sugar can shorten your healthspan. Some researchers even call Alzheimer’s disease “type 3 diabetes” because of links between insulin resistance and neurodegeneration.
How to measure and improve: You can get a fasting glucose and HbA1c test via your doctor or through periodic wellness panels (many do this annually). Optimal fasting glucose is around 70–90 mg/dL; fasting levels consistently above 100 (or A1c above ~5.6%) might indicate insulin resistance creeping in. For the ultra-invested, continuous glucose monitors (CGMs) are now used by some healthy individuals to track blood sugar in real time as they eat and exercise, though they are typically prescribed for diabetics. The goal is to avoid frequent high spikes and keep overall levels steady. To improve your glucose metabolism: focus on diet and exercise. Eating a diet high in fiber, vegetables, and whole foods while cutting excess sugars/refined carbs will blunt blood sugar spikes. Regular exercise (both cardio and strength training) dramatically improves insulin sensitivity – muscles soak up glucose for fuel. Also, maintaining a healthy weight (especially avoiding visceral belly fat) will keep your cells responsive to insulin. In short, what’s good for preventing diabetes is good for longevity. By tracking your A1c over time, you can ensure your “metabolic age” stays lower. For instance, bringing your A1c down from 5.8% to 5.2% through lifestyle changes effectively means your body is aging more slowly on the metabolic front pmc.ncbi.nlm.nih.gov. This biomarker is a cornerstone of longevity medicine: many longevity clinics include glucose tolerance or insulin tests in their evaluations, recognizing that metabolic health strongly predicts healthy aging.
Internal link: Read our deep dive on [metabolic health and boosting your metabolism naturally][38] for more tips.
4. Chronic Inflammation (CRP) – Measuring “Inflammaging” in Your Body
Aging and inflammation are deeply intertwined in a phenomenon scientists call “inflammaging.” This refers to the chronic, low-grade inflammation that tends to develop as we get older, even in the absence of infection. You might not feel it, but higher levels of inflammatory molecules circulating in your body can damage tissues over time and set the stage for many age-related diseases (heart disease, cancer, Alzheimer’s, etc.). One accessible way to gauge your body’s inflammatory status is a C-reactive protein (CRP) test. CRP is a protein made by the liver in response to inflammation, and high-sensitivity CRP (hs-CRP) blood tests can detect even slight elevations. Another marker sometimes measured is interleukin-6 (IL-6), a pro-inflammatory cytokine, though this is less commonly checked outside research settings. Why are these biomarkers important? Because elevated inflammatory markers are associated with faster aging, frailty, and higher mortality risk longevityandhealthspan.biomedcentral.com. In fact, inflammaging (high IL-6, TNF-α, IL-1, CRP levels) has been shown to be a strong independent risk factor for chronic disease and death in older adults longevityandhealthspan.biomedcentral.com. Essentially, the more your immune system is dialed up in “fire-fighting” mode chronically, the more collateral damage occurs to healthy cells.
For example, studies have found that healthy older individuals with the lowest IL-6 and CRP levels tend to live the longest and remain disability-free compared to those with high levels. Higher CRP is linked not just to heart attack risk but also to cognitive decline, slower walking speed, and other aging phenotypes. The Helsinki Aging Study reported that seniors with high CRP had increased 10-year mortality pmc.ncbi.nlm.nih.gov. On the flip side, centenarians (people 100+ who age successfully) often show remarkably low levels of inflammation or a good balance of pro- and anti-inflammatory factors longevityandhealthspan.biomedcentral.com longevityandhealthspan.biomedcentral.com. Thus, keeping systemic inflammation in check is thought to slow the aging process. Some researchers even consider inflammatory load as a measure of “biological age.”
How to measure and improve: A simple blood test for hs-CRP can tell you if your baseline inflammation is low (<1 mg/L is considered low risk), moderate (1–3 mg/L), or high risk (>3 mg/L) in terms of cardiovascular risk. Longevity-wise, you’d like to be on the lower end. If your CRP is, say, 4 or 5 mg/L persistently, it’s a sign to investigate possible causes (poor diet, visceral fat, hidden infection, autoimmune issues, etc.) and take steps to reduce inflammation. Lifestyle is your first line of defense: an anti-inflammatory diet (rich in vegetables, fruits, omega-3 fatty acids, nuts, and spices like turmeric) and regular exercise can lower CRP and other markers. Exercise is somewhat paradoxical – it causes short-term inflammation (the soreness you feel) but reduces chronic inflammation in the long run. Adequate sleep and stress management are also key; chronic stress can boost inflammatory cytokines, so practices like meditation or yoga help. There’s evidence that weight loss in overweight individuals will often bring CRP down, likely because fat tissue (especially around the waist) secretes inflammatory chemicals.
Certain supplements have anti-inflammatory effects too. For instance, omega-3 fish oil is known to reduce triglycerides and inflammation, and some studies link higher omega-3 levels to lower IL-6 and CRP (and improved healthy aging) longist.io longist.io. Vitamin D, if you are deficient, also helps modulate the immune response – low vitamin D is associated with higher inflammation, so correcting a deficiency may lower CRP longist.io. Some people ask about trendy anti-aging compounds: curcumin (from turmeric), for example, can lower CRP in certain trials, and NAD+ boosters like NR or NMN might influence inflammation indirectly by improving cell metabolism (though human evidence is limited so far longist.io). The bottom line is that measuring CRP occasionally (say, once a year) can be a useful check on your internal inflammation. If it’s high, focus on anti-inflammatory lifestyle changes – this will likely reduce your risk of many age-related diseases at once. Think of inflammation as rust on the body’s machinery; a low-CRP lifestyle is like keeping yourself well-oiled. Reducing “inflammaging” can help your cells stay biologically younger longevityandhealthspan.biomedcentral.com longevityandhealthspan.biomedcentral.com.
Internal link: Learn more about combating inflammation and the role of diet in our [nutrition and longevity guide][39] (see the “inflammaging” section).
5. Epigenetic Biological Age – Your DNA’s Aging Clock
Perhaps the most groundbreaking biomarker of aging to emerge in the past decade is epigenetic age – often called your biological age. Unlike the other markers above, which measure individual health metrics, epigenetic age attempts to quantify the cumulative aging process itself by examining your DNA. Specifically, these tests look at patterns of DNA methylation, which are chemical tags on your DNA that regulate gene activity. Researchers like Dr. Steve Horvath discovered that by analyzing methylation at hundreds of specific sites on the genome, one can estimate a person’s age (give or take a few years) with surprising accuracy. More intriguingly, if your methylation-predicted age is higher than your actual age, it suggests you’re aging faster biologically – and this age acceleration has been linked to higher risk of disease and earlier death clinicalepigeneticsjournal.biomedcentral.com clinicalepigeneticsjournal.biomedcentral.com. In meta-analyses, each 5-year increase in epigenetic age (relative to your chronological age) was associated with an 8–15% increase in mortality risk clinicalepigeneticsjournal.biomedcentral.com. In other words, someone whose cells are biologically 5 years older than expected may have a significantly elevated risk of dying compared to peers. Conversely, those whose biological age is younger than their birth age tend to live longer and healthier.
Epigenetic clocks have names like Horvath Clock, GrimAge, PhenoAge, etc., and they’ve rapidly become a hot topic in longevity science. They capture aspects of aging that other biomarkers miss, since methylation changes are involved in cellular senescence, DNA repair, and other fundamental aging processes. One striking finding: unhealthy lifestyles can accelerate your epigenetic clock, making you older at the DNA level. For example, smoking, poor diet, and lack of exercise have been associated with faster methylation aging longist.io. On the flip side, there’s early evidence that healthy living might slow or even reverse epigenetic aging. A small 2019 pilot study found that a intensive lifestyle program (balanced diet, exercise, and some medications like metformin and DHEA) reversed epigenetic age by about 2.5 years in participants over an 8-week periodlongist.io. And a 2023 clinical trial of a high-polyphenol Mediterranean diet showed an 18-month reduction in biological age after 18 months on the diet longist.io. These are preliminary results, but incredibly promising – they suggest our biological age isn’t fixed, and we might measure improvements when we adopt longevity habits.
How to measure and improve: Epigenetic age testing has become commercially available. Companies offer mail-in test kits where you provide a saliva or blood sample and get back a report of your biological age. These tests can be pricey (a few hundred dollars) and interpretations are still evolving. Experts like Dr. Luigi Ferrucci of the NIA caution that biological age tests should be viewed as “for curiosity” rather than definitive health guides at this point longist.io. However, they are a powerful research tool and potentially a personal motivation tool. If you do test your epigenetic age and find, say, you’re biologically 5 years older than your actual age, it could be a wake-up call to examine your lifestyle. Because this marker encapsulates many aspects of aging, improvements in other biomarkers (fitness, metabolic factors, inflammation, etc.) may reflect in a slower epigenetic aging rate. There’s no “quick fix” supplement for reversing your DNA age (despite some hype around things like hyperbaric oxygen or certain diets – research is ongoing). The best approach is a holistic one: good nutrition, exercise, sleep, stress reduction, and avoiding toxic exposures. These are the same pillars of health that also keep your methylation patterns youthful.
Due to cost, you might not check an epigenetic clock often – maybe once every couple of years as a check-in. Some longevity clinics include this in their assessments, alongside telomere length tests and comprehensive bloodwork longist.io. It’s important to remember that epigenetic age is an evolving science. The clocks are being refined, and newer versions (like GrimAge) claim to predict mortality even better pubmed.ncbi.nlm.nih.gov. But even now, knowing your biological age can be eye-opening. It connects all the other biomarkers: if you improve your VO2 max, lower your heart rate, keep glucose in check, and reduce inflammation, chances are you will slow your epigenetic aging too. In the near future, tracking your biological age might become as routine as checking your cholesterol. For now, it’s the cutting-edge way to quantify how old you truly are on the inside.
Internal link: We explore epigenetic clocks and healthspan in our article on [extending your healthspan with tech and tests][9].
Putting It All Together: Track Your Markers, Optimize Your Healthspan
Each of these five biomarkers – cardiorespiratory fitness (VO2 max), heart rate, blood sugar control, inflammation, and epigenetic age – offers a unique window into the aging process. No single test can capture “aging” perfectly, but together they give a comprehensive picture. By tracking these metrics, you can spot negative trends early (for example, creeping blood sugar or a rising resting heart rate) and take action to course-correct. It’s like having a personalized dashboard for your longevity.
Remember, the goal isn’t to obsess over numbers, but to use them as feedback. If your biomarkers are not in ideal ranges, science-backed lifestyle changes are the first-line solution. Improve your diet (more whole foods, less processed sugar), stay physically active (both cardio and strength work), get quality sleep, and manage stress – these interventions will positively impact most aging biomarkers. For instance, exercise will raise VO2 max, lower RHR, improve insulin sensitivity, and even reduce CRP – a truly multipurpose anti-aging “drug”longist.io longevityandhealthspan.biomedcentral.com. Likewise, an anti-inflammatory, blood-sugar-friendly diet (think Mediterranean-style) can help with glucose, weight, and inflammation, and has been tied to slower epigenetic aging longist.io.
Technology can assist your healthspan journey. Wearable devices can continuously monitor your heart rate, activity, even estimate VO2 max and flag abnormal trends longist.io longist.io. At-home test kits can check your HbA1c or even biological age. Even apps like Longist (our longevity coaching app) use these data to give you a “Longevity Score” and personalized tips. By leveraging data, you become an active participant in your aging process, rather than a bystander. Small improvements in these biomarkers can translate into added years of healthy life. For example, getting into the habit of 7,000+ steps a day and some weekly cardio could significantly reduce mortality risk (studies show ~40% lower risk in active individuals) longist.io. Each positive change – dropping a few beats off your RHR, or a point off your HbA1c – is essentially turning back your biological clock bit by bit.
In summary, tracking these five key biomarkers of aging can empower you to make informed lifestyle choices. The earlier you start (even in your 30s), the more you can potentially compress morbidity – extending the years you live in good health, not just your lifespan longist.io. Think of it as maintaining a classic car: regular tune-ups and knowing which parts are wearing out will keep it running smoothly for decades. Your body is no different. By paying attention to these longevity markers, you’re investing in a future where you not only live longer but also live better. And that is the ultimate goal of longevity science: not simply more years on the calendar, but more vibrant, active years doing what you love.
FAQ
Q: How can I measure my VO2 max without a lab test?
A: Many fitness wearables and smartwatches today can estimate your VO2 max based on your heart rate and activity data. For example, Garmin devices, the Apple Watch, and Fitbit trackers use algorithms to give an approximate VO2 max during runs or brisk walks. These estimates can be a useful baseline and allow you to track changes over time. However, they may not be perfectly accurate – studies warn that wrist-worn devices often overestimate VO2 max for casual users nationalgeographic.com. For the most precise measurement, you’d need a supervised cardiopulmonary exercise test (CPET) in a lab or clinic, where you wear a mask to analyze exhaled gases while you push to your limit. That said, unless you’re an athlete or need absolute accuracy, a wearable’s VO2 max reading is usually fine for gauging your fitness trend. Just be consistent (e.g. use the same device and protocol). If your device shows your VO2 max improving over months of training, you can be confident your real aerobic fitness is improving. Likewise, if the number is decreasing, consider upping your cardio exercise. In short, wearables are a convenient way to track VO2 max changes, but for one-time validation you could get a professional test. Most people will never do the lab test – and that’s okay, as long as you have some metric to motivate you to maintain or improve your fitness.
Q: Do anti-aging supplements like NMN, resveratrol, or NAD⁺ boosters actually work?
A: It’s a big area of excitement and debate. NAD⁺ boosters (such as NR and NMN) and resveratrol (a compound in red wine) have shown promising results in animal studies – for example, mice given these compounds often live longer or show reversed signs of aging in certain tissues. This has led some longevity enthusiasts to take them as over-the-counter supplements. However, the human evidence is still very limited. As of now, no large randomized controlled trial has proven that NMN, resveratrol, or similar supplements can extend human lifespan or healthspan. Some preliminary human studies show possible benefits (e.g. NR can modestly raise NAD⁺ levels in cells), but we don’t yet have proof of actual age reversal or disease prevention in people. Experts urge caution: what works in mice doesn’t always translate to humans. For instance, resveratrol showed lifespan extension in obese mice on a high-fat diet, but it’s unclear if it helps healthy humans in a normal diet. According to longevity researchers, these supplements might help support cellular health, but they are not magic bullets. The quote often used is: “Exercise and diet put NMN to shame,” meaning the basics have far more proven effect. Indeed, the most proven “supplements” for healthy aging are things like omega-3 fatty acids and vitamin D for those deficient longist.io – these have solid evidence for reducing disease risk. On the flip side, mega-dosing on trendy supplements without medical guidance can be risky or a waste of money longist.io. In summary, NMN and similar supplements are intriguing, but unproven. It’s reasonable to keep an eye on research (for example, the ongoing trial of NMN or the TAME trial for metformin). If you do choose to experiment with an anti-aging supplement, do so with a healthcare provider’s guidance. And remember, no pill currently replaces the fundamentals: a nutrient-dense diet, exercise, sleep, and stress management remain the gold-standard “longevity cocktail” until science says otherwise.
Q: How often should I recheck these aging biomarkers?
A: The optimal frequency depends on the biomarker and your personal health situation. Here are some general guidelines: Resting heart rate and VO2 max can be tracked continuously or weekly with wearables – you’re essentially checking these daily without effort, and you can just observe the trends. If you use a fitness tracker, you’ll know your RHR each morning and your VO2 max estimate after workouts. That means you can adjust your training or lifestyle in real time. Blood glucose and A1c are usually measured at least annually if you’re healthy, or more often if you have metabolic concerns. For example, you might get an HbA1c test every 6–12 months during your physical. If you have prediabetes or are actively working on lowering your sugar, your doctor might recheck it in 3 months (since that’s how long it takes to reflect change). Some biohackers use a continuous glucose monitor for a couple of weeks each year to see how their diet is affecting their glucose – this can be insightful but isn’t necessary for everyone. Inflammatory markers (CRP) don’t need very frequent checking unless you’re managing a condition. Checking hs-CRP yearly or every couple of years is sufficient for most, just to ensure it’s low. If it’s high and you make changes (diet, weight loss, etc.), you might re-test in a few months to see if it improved. Epigenetic age tests are expensive, so you’d probably do those sparingly – maybe once a year or once every few years. Biological age doesn’t swing wildly in short time frames (barring major interventions). Many people will test, then focus on lifestyle for a year or two, then test again to gauge progress. Ultimately, consistency matters more than constant testing. Use these biomarkers as occasional checkpoints. Daily: keep an eye on your weight, resting heart rate, activity, and how you feel. Every 6-12 months: get lab work for glucose, lipids, maybe CRP, and see how your fitness has changed. Epigenetic age could be a fun check every couple years. By not leaving huge gaps (but also not over-testing), you can catch trends without getting overwhelmed. Think of it like routine maintenance on a car – some things you watch continuously (fuel level, engine temp), other things you inspect periodically (oil changes, tire rotation). Likewise, regular monitoring combined with long-term check-ins will help you stay on the longevity track for the long haul.
Q: At what age should I start paying attention to these biomarkers?
A: The earlier the better – within reason. Many experts now encourage people in their 20s and 30s to establish healthy habits and track baseline health metrics, rather than waiting until problems arise. Aging is a lifelong process, so even younger adults can benefit from knowing their numbers. For instance, a 30-year-old who knows their VO2 max and A1c can set goals to improve them, potentially preventing issues by age 50. That said, you don’t need to get obsessive in young adulthood; simply have awareness. By your late 20s or early 30s, it’s smart to get a baseline panel: blood pressure, cholesterol, fasting glucose, etc., and maybe try a fitness assessment. Ages 30–40 is an ideal window to really start tracking, because this is when subtle shifts can begin (metabolism might slow, recovery takes longer, etc.). If you detect any negative trends (say your RHR is creeping up in your late 30s), you can intervene early. Certainly by the 40s, tracking these biomarkers becomes even more important, as risk for conditions like diabetes or heart disease increases with age. The good news is that your body is very responsive in mid-life – improvements made at 40 can significantly affect how you age into your 60s and beyond. There’s a saying: “The best time to plant a tree was 20 years ago. The second best time is now.” So if you’re reading this in your 30s or 40s, now is a perfect time to start monitoring your aging biomarkers. It’s never too early to invest in your future healthy self, and never too late if you haven’t started yet. Even someone in their 50s or 60s can benefit greatly from tracking and improving these markers (studies show people who become fit later in life still gain longevity benefits). The key is to start where you are. Begin with one or two metrics that are easy for you (maybe wearing a step counter for activity and getting basic blood work). As you get comfortable, you can add more (like an epigenetic test out of curiosity). Ultimately, aging is cumulative, so the sooner you take charge of it, the bigger the payoff in years to come.
Sources: Peer-reviewed research and expert recommendations, including publications in Frontiers in Bioscience, Journal of the American College of Cardiology, Nature Scientific Reports, and Clinical Epigenetics, as well as NIH resources. Key studies and reviews have been cited throughout the article for reference. pubmed.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov nature.com longevityandhealthspan.biomedcentral.com
