You’ve celebrated plenty of birthdays. But the clock your body follows isn’t the one on your driver’s license. Scientists increasingly look at biological age — how your cells and systems are actually functioning — because it may better reflect health and future risk than birthday math alone. As you’ll see below, biological age can be measured, tracked, and influenced by your daily choices, which may include supplements like NOVOS Core.
What’s the Difference Between Chronological and Biological Age?
Chronological age is simply the number of years you’ve been alive. Biological age estimates how “old” your body is at the molecular and tissue level, often via DNA methylation–based epigenetic clocks that analyze patterns on your DNA to infer aging.
Importantly, clocks can read differently depending on the sample (blood versus saliva versus cheek swab), so choosing and interpreting tests with context matters. As a recent cross-tissue analysis in Aging Cell shows, epigenetic age readings don’t always translate 1:1 across tissues, which affects comparisons over time.
Anecdotally, the cultural conversation about biological versus chronological age has even reached law and ethics. As Harvard’s Center for Bioethics reports, the topic has sparked debate about whether legal age should ever reflect biology — illustrating how mainstream the concept has become.
Why Biological Age Matters More for Longevity
According to a 2024 analysis, epigenetic age acceleration (being biologically “older” than your years) predicts all-cause and cause-specific mortality across multiple clocks. It’s often a more accurate predictor of health span and lifespan than chronological age.
A Penn State–led study also stresses that while a biological age measurement isn’t a health diagnosis, it can be useful for identifying a person’s risk for age-related diseases like heart disease and cancer.
The good news is that lifestyle changes can slow the pace of aging, as shown in a randomized Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE) trial. In the study, adults who reduced calories for two years showed a slower rate of aging on DunedinPACE, an epigenetic algorithm that estimates year-over-year physiological decline.
Calorie restriction did not significantly change participants’ biological age estimates. Still, even a modest slowing of the pace of aging can make a big difference over time and across populations. If we can slow or reverse molecular changes that accompany aging, we may delay multiple chronic diseases and extend healthy lifespan.
Can You Be Biologically Younger Than Your Age?
Intentional, controlled interventions appear to make a difference in biological age.
- In a small, randomized pilot, men following an eight-week program targeting diet, sleep, exercise, and stress practices showed reductions in DNAm age; a case series in women reported comparable findings. (Results are preliminary and need larger, longer studies.)
- In a three-year study, omega-3 (1 g per day) showed small protective effects across several epigenetic clocks — with additional benefits when combined with vitamin D and exercise.
Although such studies show incremental changes, keep in mind that the benefits of lifestyle changes can compound over time. Every step you take toward reducing your biological age gives you more control over how well you age.
How To Measure Your Biological Age
If you’re curious where you stand on biological versus chronological age, these at-home options can help:
- Epigenetic testing: NOVOS Age uses advanced algorithms (including DunedinPACE) to estimate your biological age and rate of aging. If you want a broader primer before choosing, see NOVOS’s guide on what to consider when shopping for a biological age test.
- Survey and facial tools: As part of NOVOS’ mission to make longevity accessible and achievable for all, we offer free access to ENABL Age, a survey-based biological age clock. We also offer the free, AI-powered FaceAge test, which measures how old you look.
For a broader snapshot of longevity markers you can track at home (from VO₂ max to continuous glucose monitoring), see our guide to at-home longevity tests.
Pro tip: Stick with the same test type over time to make apples-to-apples comparisons, especially given the tissue-specific differences noted above.
How To Reduce Your Biological Age
Think of this as your “aging investment plan.” Start with daily habits, and layer in targeted tools like supplementation.
Eat for Longevity
Nutrient-dense, minimally processed meals — think plants, protein, and omega-3s — support healthier methylation patterns and systemic resilience. For an easy food-first primer, see NOVOS’s diet-meets-skin explainer, 4 Diet Changes That Are Better Than Botox.
Be Aware of Caloric Intake
Sustainable calorie reduction that prioritizes proper macronutrient ratios can slow the pace of aging. Aim for modest, maintainable changes rather than crash diets.
Move, Sleep & De-Stress
Exercise, sleep, and stress management benefit nearly every longevity biomarker. Focus on being consistent: Incorporate regular movement (cardio and strength), seven to nine hours of sleep nightly, and simple stress-management strategies (breathwork, walks, time outside, less screen time).
Consider Supplementation
The right supplements can fill gaps in your diet and support healthy aging. NOVOS Core includes compounds like glycine, alpha-ketoglutarate (AKG), magnesium, vitamin C, fisetin, and hyaluronic acid — formulated to target multiple aging pathways. In a third-party study, these ingredients were shown to protect against DNA damage and cellular aging.
Final Thoughts on Biological Age Vs. Chronological Age
Chronological age tells you how long you’ve been here. Biological age tells you how well you’re aging — and where you’re headed. When you know your biological age, you can take proactive steps to influence it, from focusing on food quality and smart supplementation to getting adequate sleep and exercise.
If you want a starting point, consider testing with NOVOS Age. From there, you can build a daily longevity routine that supports healthier aging with NOVOS Core.
FAQ About Chronological Age Vs. Biological Age
Is biological age more important than chronological age?
Yes, for predicting health outcomes. According to a 2024 analysis, higher epigenetic age acceleration is linked with higher mortality risk, independent of birthdays.
Can you change your biological age?
Evidence suggests you can slow the pace of aging and potentially reduce certain clock measures.
How do you measure biological age accurately?
Use validated epigenetic tests, and keep conditions consistent across retests. Remember that tissue source matters — blood samples can differ from oral samples.
What causes biological age to increase faster than chronological age?
Chronic inflammation, poor sleep, ultra-processed diets, inactivity, and unmanaged stress can accelerate methylation-based aging. On the flip side, making lifestyle changes can slow the pace of aging.
What is the best at-home biological age test?
Look for tests using well-studied clocks (e.g., DunedinPACE, GrimAge), clear sample handling, and transparent reporting. NOVOS offers multiple options: blood-based NOVOS Age, free FaceAge, and the AI-trained Biological Age Test (ENABL).
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