Cardiometabolic Health and Vascular Aging: Advancing Longevity and Healthy Aging

    innerbuddies gut microbiome testing

    Longevity & Healthy Aging: Personalized Gut Health Solutions

    Cardiometabolic Health and Vascular Aging: Advancing Longevity and Healthy Aging

    Optimizing cardiometabolic health to extend healthspan

    Elevating cardiometabolic health is foundational for longevity and healthy aging, integrating heart, vessel, and metabolic function into one cohesive strategy. By improving blood pressure, lipids, glucose, and reducing chronic inflammation, you help guard against metabolic syndrome, insulin resistance, and cardiovascular risk while supporting everyday energy and resilience. A proactive approach to nutrition, movement, sleep, and stress—combined with tracking key biomarkers—creates a powerful path to extend healthspan and preserve vitality.

    Understanding vascular aging and arterial stiffness

    Vascular aging reflects gradual changes in the arterial tree, including rising arterial stiffness, declining endothelial function, and reduced nitric oxide availability—factors that elevate blood pressure load and impair tissue perfusion. These changes, often indexed by metrics like pulse wave velocity and carotid intima–media thickness, are accelerated by hyperglycemia, dyslipidemia, oxidative stress, and inactivity. Addressing the root drivers helps preserve vascular elasticity, protect brain and heart health, and reduce long-term cardiometabolic risk.

    Actionable strategies to promote longevity and healthy aging

    Evidence-informed lifestyle strategies—such as Mediterranean-style nutrition emphasizing plants, healthy fats, and fiber; consistent aerobic and resistance training; restorative sleep; and stress resilience—optimize cardiometabolic health while slowing vascular aging. Prioritizing weight management, glycemic control, and micronutrient-dense foods supports insulin sensitivity and endothelial integrity. Layering in smart monitoring (e.g., periodic lipid, glucose, and blood pressure checks) and personalized prevention helps translate daily habits into durable gains in healthy aging and longevity.

    Order a test! Order annual subscription with 2 or 3 tests!
    innerbuddies gut microbiome testing

    From Metrics to Mastery: Practical Steps to Slow Vascular Aging

    Track the right cardiometabolic biomarkers

    Build a clear baseline of cardiometabolic health by pairing home and ambulatory blood pressure monitoring with advanced lipids (ApoB, Lp(a)), fasting insulin, glucose, and HbA1c, plus inflammation markers like hs-CRP and the triglyceride:HDL ratio. Add anthropometrics (waist-to-height ratio, body composition) and non‑invasive vascular metrics—pulse wave velocity and carotid intima–media thickness—to quantify arterial stiffness and endothelial function. For postprandial insight, periodic continuous glucose monitoring can reveal hidden glucose excursions that drive insulin resistance. Reviewing trends every 3–6 months helps personalize prevention, lower metabolic syndrome risk, and align targets with long‑term longevity and healthy aging goals.

    Nutrition to enhance endothelial function and metabolic flexibility

    Emphasize a Mediterranean‑style pattern rich in colorful plants, fiber, and omega‑3 fats to cool chronic inflammation and support endothelial function. Include nitrate‑dense vegetables (arugula, spinach, beetroot) to boost nitric oxide; use extra‑virgin olive oil, nuts, seeds, legumes, and fatty fish to improve lipids and vascular elasticity. Flatten glucose curves by pairing carbohydrates with lean protein and non‑starchy vegetables, favoring intact whole grains and fermented foods for microbiome‑derived SCFAs that enhance insulin sensitivity. Limit ultra‑processed foods, refined sugars, and trans fats; balance sodium with potassium‑rich choices (leafy greens, beans, citrus) to reinforce blood pressure control and slow vascular aging.

    Training that lowers arterial stiffness and boosts nitric oxide

    Combine steady Zone 2 aerobic work with 2–3 weekly sessions of multi‑joint resistance training to improve mitochondrial efficiency, insulin sensitivity, and reduce arterial stiffness. Layer in short VO2max or HIIT intervals to elevate cardiorespiratory fitness and shear stress–mediated nitric oxide production. Use movement "snacks"—10‑minute walks after meals, stair climbs, calf raises—to blunt postprandial glucose and enhance microvascular perfusion during sedentary days. Isometric holds (wall sits, handgrip) can support blood pressure improvements, while mobility and flexibility work preserve tissue quality that underpins lifelong activity and healthy aging.

    Sleep, stress, and lifestyle factors that compound longevity gains

    Protect 7–9 hours of consistent, high‑quality sleep to stabilize circadian rhythms, lower cortisol, and optimize glucose regulation. Align light exposure—bright mornings, dim evenings—keep the bedroom cool and quiet, and evaluate for sleep apnea if snoring or excessive daytime sleepiness is present. Practice parasympathetic training (slow breathing, mindfulness, yoga nidra) to raise HRV and dampen systemic inflammation. Minimize tobacco and alcohol, prioritize oral health to reduce endothelial burden, stay hydrated with electrolytes during heat or training, and schedule periodic biomarker check‑ins to maintain momentum in cardiometabolic health, slow vascular aging, and extend healthspan and longevity.

    Cellular Senescence & Inflammaging: Unlocking Pathways to Longevity & Healthy Aging Skin Aging & Collagen Support: Unlocking Longevity and Healthy Aging

    Find more details about Cardiometabolic Health & Vascular Aging

    You can find more information on the related topics below.

    Read more: Cardiometabolic Health, Vascular Aging & Healthy Longevity

    View more articles

    Get started with Longevity & Healthy Aging in 7 easy steps!

    • 1. Purchase a kit & create an account.

      Do not forget to buy the personalized nutrition advice and the 3-month Noory subscription to get maximum benefit for Longevity & Healthy Aging.

    • 2. Fill in 3 day food diary & survey

      In the survey select "Longevity & Healthy Aging" as your preferred target group. One FREE target group is included with every testkit.

    • 3. Take a stool sample

      And send it back in the return envelope with a prepaid return label. The return logistics and the laboratory process will generally take 3 to 4 weeks.

    • 4. View your results

      Once your results are uploaded and ready, you will receive an email. Login your dashboard to view all analysis results and recommendations. If you also included the nutrition advice and/or the 3-month Noory subscription in your purchase, these will also be available in your dashboard.

    • food recipe platform

      5. Noory platform

      If you bought the 3-month Noory subscription, you will receive direct access to personalized food recipes and meal plans on the Noory platform which AUTOMATICALLY take into account your gut microbiome nutrition advice, your allergies, intolerances and nutritional targets.

      Have ultimate real-time flexibility to choose the food recipes that you prefer to cook and eat. Accessible through desktop or mobile device.

    • health professional

      6. Link your Healthcare Professional (HCP) (optional)

      Both InnerBuddies and Noory are able to provide FREE access to the platform to your healthcare professional. But we need your EXPLICIT consent to do so given all privacy and health regulations. In the InnerBuddies platform you can also download all report sections in PDF format for sharing.

      Noory can also provide HCP access through NooryMed, a remote monitoring platform built for HCP's that allows sharing symptoms, food tracking and also takes into account Food - Drug interactions.

    • retest your gut health

      7. Retest your Gut Microbiome

      After your 3-month Noory subscription has ended, you can perform a new gut microbiome test and hopefully see the desired improvements in your test results. A new gut test will also update your nutrition recommendations and nutritional targets to the Noory platform so that you can start another 3-month improvement process. You can also select a new target group in the InnerBuddies platform if you want to set different objectives for the new 3-month period.

    The InnerBuddies module "Longevity & Healthy Aging" gives you insight in:

    • Gut Microbiome & Short-Chain Fatty Acids (SCFAs)

      SCFAs contribute to anti-inflammation, gut health, and metabolic regulation, all linked to longevity. SCFA's functions as the base mechanism for the other categories. Butyrate gets high weight because of its robust evidence base in inflammation control, gut barrier integrity, and mitochondrial health — all critical for longevity. Propionate pathways are also key, especially for metabolic aging. Acetate is more abundant but generally has broader and more moderate effects; still important, especially as a substrate and signaling molecule.

    • Anti-Inflammatory & Immune Modulation

      Chronic inflammation accelerates aging; these pathways reduce inflammatory markers. Bile acids are among the most potent microbial immunomodulators with systemic relevance (gut-liver-brain axis, mucosal immunity). Tryptophan-derived indoles are among the most potent microbial immunomodulators with systemic relevance (gut-liver-brain axis, mucosal immunity). Polyamines offer both immunomodulatory and cell-protective benefits, especially in aging tissue. LPS and ammonia detox are supportive pathways—critical but more indirect in their effects.

    • Energy Metabolism & Mitochondrial Health

      Efficient energy metabolism supports cellular function, reduces oxidative stress, and enhances lifespan. TCA cycle and ETC dominate due to their centrality in mitochondrial health, bioenergetics, and ROS control — all of which are strongly linked to aging processes. Fat oxidation (FAO) supports metabolic flexibility, ketogenesis, and fasting states — overlapping with caloric restriction benefits. BCAA metabolism is double-edged: essential for mitochondrial function but excessive levels may promote mTOR activation and insulin resistance — balance is critical.

    • Cellular Repair, DNA Protection & Autophagy

      These pathways regulate DNA repair, cellular stress resistance, and autophagy, essential for longevity. Methionine / glutathione gets top weight for direct protection against oxidative stress, a primary driver of DNA damage. NAD⁺ biosynthesis is central to sirtuin-driven longevity mechanisms and DNA repair. Folate supports DNA stability but has more indirect or cofactor-like effects compared to the above.

    • Caloric Restriction & Fasting Mimicry

      Certain pathways mimic the benefits of fasting and caloric restriction, which are linked to lifespan extension.

    Targeted Recommendations

    The module "Longevity & Healthy Aging" provides you with targeted nuttrition recommendations. Targeted not only on your unique gut microbiome but also targeted on the metabolic pathways that, according to the latest scientific publications, are important for Longevity & Healthy Aging.

    • Personalized on the DNA of your own Gut Microbiome

      Receive nutrition recommendations that according to our self-learning algorithms and our large customer database have the highest impact on your own unique gut microbiome.

    • Approved by our Dieticians

      We use Responsible A.I. techniques and built an algorithm that uses both our own proprietary databases but also the knowledge and experience of our strong dietician team.

    • Actionable

      Nutrition recommendations that you can just buy in your local supermarket. For your convenience, we also provide daily dosage recommendations.

    innerbuddies gut microbiome testing

    Focus on your Biological Age and support Longevity & Healthy Aging - Order the gut test that:

    • Provides a score between 0 and 100 of how your gut microbiome composition is optimized for Biological Age / Longevity / Healthy Aging
    • Provides detailed insight in how you rank for each of the microbial metabolic pathways that have been linked to Biological Age / Longevity / Healthy Aging according to the latest scientific publications
    • Uses a cutting-edge and science-based DNA technology
    • Provides you with nutritional and supplement recommendations based on your microbial results that are specifically optimized to lower your Biological Age and support Longevity & Healthy Aging
    • Is developed by an expert team of dieticians, specialists, and scientists to offer you the most accurate gut microbiome analysis
    Start your journey!

    How can InnerBuddies support in reducing your Biological Age and supporting Longevity & Healthy Aging?

    • Improved Digestive Health

      Optimizing the gut microbiome enhances digestion and nutrient absorption, ensuring the body gets vital vitamins and minerals necessary for cellular repair and maintenance, which supports overall health and slows biological aging.

    • Reduced Inflammation

      A balanced gut microbiome helps reduce chronic systemic inflammation—a major driver of aging and age-related diseases—thereby protecting tissues and organs and promoting healthy aging.

    • Enhanced Immune Function

      Gut health directly influences the immune system. Strengthening the microbiome boosts immunity, lowering the risk of infections and age-related immune decline, contributing to longevity.

    • Mental Health and Cognitive Function

      The gut-brain axis connects gut health with brain function. A healthy microbiome can improve mood, reduce anxiety, and support cognitive health, helping maintain mental sharpness with age.

    • Metabolic Health and Weight Management

      Microbiome-based nutrition helps regulate metabolism and blood sugar levels, reducing risks for diabetes and cardiovascular disease, which are linked to accelerated aging.

    • Antioxidant Support and Cellular Repair

      Supplements tailored to the gut microbiome can enhance antioxidant activity and promote cellular repair processes, protecting DNA from damage and slowing biological aging.