Understanding Your Ageotype: A Grace-Filled, Evidence-Based Approach to Healthy Aging

Unlock your unique Ageotype to optimize health at any age.”

A Practical Guide from Ministry Medicine International

By Brently Madaris, FNP-C

Scripture reminds us that although outwardly we are wasting away, inwardly we are being renewed day by day (2 Cor. 4:16). The good news is this: while aging is universal, how we age varies from person to person — and we can cultivate habits that strengthen our bodies, minds, and ministries.

Aging does not look the same for everyone. Some people notice metabolic slowdowns early, while others struggle more with inflammation, memory, or energy.

Modern longevity research has introduced a helpful concept for understanding these differences: ageotypes.

At Ministry Medicine International (MMI), we use evidence-based guidance to help ministry families stay healthy, resilient, and steady in their calling. Understanding your ageotype can be a simple first step toward targeted, meaningful change.

What Are Ageotypes?

Recent research from Stanford University proposes a helpful framework called ageotypes — tendencies or patterns in how individuals experience biological aging. These are not diagnoses or boxes to be trapped in, but useful tools to better understand where your body may need extra care.

Stanford’s findings suggest individuals tend to age more prominently in one or more of four patterns:

1. Metabolic Ageotype

2. Immune Ageotype

3. Liver Ageotype

4. Kidney Ageotype

   
   

Again — these are tendencies, not labels. Many people show a blend of patterns. The goal is not to diagnose yourself but to notice where your body might benefit from extra support.

I want to consider these ageotypes individually and also give health recommendations based on each category, but when considering the ageotypes and recommendations for each, exercise is always helpful, so I want to say just a word about that initially.

The Exercise Roundup: Four Pillars for Every Body

Regardless of ageotype, a complete movement routine should include:

1. Strength Training

Builds muscle, protects joints, stabilizes blood sugar, and supports daily function.

2. Cardiovascular Training

Supports heart health, brain function, blood pressure, and endurance.

3. Stretching & Flexibility

Improves mobility, reduces injury, and encourages relaxation.

4. Balance Training

Prevents falls, increases core stability, and maintains confidence in movement.

Even 10–20 minutes a day can make a profound difference.

Now, then, below are simple, evidence-based habits. You are not meant to pick only one group — select what fits your life and strengthens your calling.

Choose freely. Mix and match. Use what serves you well.

1. Metabolic Ageotype

People with a metabolic aging pattern may notice:

• Fatigue after meals

• Weight gain despite seemingly “normal” eating

• Sugar cravings or carb-heavy snacking

• Difficulty maintaining muscle mass

• Brain fog when blood sugar dips

Helpful Supports

• Nutrition

  • Eat protein early in the day (20–30 g at breakfast) to stabilize blood sugar. Avoid sugar-only breakfasts

  • Prioritize whole foods: lean proteins, vegetables, whole grains, healthy fats.

  • Reduce highly processed foods and added sugars.

  • Increase fiber (25–35g/day from plant foods)

• Exercise

  • Emphasize strength training 2–4 times per week to improve glucose metabolism.

  • Add moderate cardio most days (walking, cycling, swimming).

  • Walk 10-20 minutes after meals. Experiment with timing and the amount of walking. It takes your body about 2 hours to manage a meal/sugar load.

• Lifestyle

  • Maintain consistent sleep schedules.

  • Aim for regular meal timing to stabilize metabolic rhythms.

  • Keep sleep-wake times consistent

• Spiritually

  • Avoid guilt-based thinking around food (or life - 😊). Stewardship, not shame, is the goal.

2. Immune Ageotype

This pattern often shows up as:

• Frequent colds or lingering sickness

• Increased allergies or inflammatory symptoms

• Fatigue that worsens after minor illnesses

• Slower healing

Helpful Supports

• Nutrition

  • Emphasize colorful fruits/vegetables (rich in antioxidants).

  • Include omega-3 sources (salmon, flax, walnuts).

  • Add anti-inflammatory foods: berries, olive oil, leafy greens

  • Support gut health with fiber and fermented foods as tolerated.

  • Favor whole-food fats over fried/processed oils

• Exercise

  • Regular moderate cardio supports healthy immune function.

  • Light to moderate strength training helps reduce chronic inflammation.

  • Avoid overtraining.

• Lifestyle

  • Prioritize restorative sleep.

  • Manage stress through prayer, Sabbath rhythms, and emotional boundaries.

  • Prioritize 7–9 hours of sleep.

• Spiritually

  • Remember that physical limitation is not a spiritual deficiency. Rest is a God-given discipline.

  • Build stress-reduction rhythms (prayer, breathing, quiet)

3. Liver Ageotype

This may present as:

• Fatigue, especially in the morning

• Bloating or sluggish digestion

• Sensitivity to alcohol or rich foods

• Elevated liver enzymes on routine labs

• Difficulty concentrating

Helpful Supports

• Nutrition

  • Increase leafy greens, cruciferous vegetables (broccoli, cauliflower), and high-fiber foods.

  • Stay hydrated throughout the day.

  • Eliminate alcohol intake and limit sugary beverages.

  • Avoid unnecessary supplements and “detox kits”

• Exercise

  • Cardio improves liver fat metabolism.

  • Strength training supports metabolic health, indirectly benefiting liver function.

• Lifestyle

  • Maintain a healthy waist circumference.

  • Consider intermittent fasting only if medically appropriate.

  • Be mindful with acetaminophen and medication load

• Spiritually

  • Embrace daily habits of gratitude and moderation — both support long-term wellbeing.

4. Kidney Ageotype

This pattern often shows subtle signs:

• Salt sensitivity

• Swelling in feet or hands

• Persistent fatigue

• Elevated blood pressure

• Cramping or electrolyte imbalance

Helpful Supports

• Nutrition

  • Maintain moderate protein intake (not excessively high).

  • Reduce processed foods high in sodium.

  • Include potassium-rich foods if medically safe (bananas, spinach, sweet potatoes).

  • Use Salt sensibly — avoid extremes

  • Keep blood sugar stable

• Exercise

  • Consistent cardio supports healthy blood pressure.

  • Strength training improves overall vascular health.

• Lifestyle

  • Drink adequate water unless a medical condition requires restriction.

  • Maintain healthy blood pressure through diet, exercise, stress management, and medical care.

  • Monitor blood pressure consistently

  • Avoid chronic NSAID use (ibuprofen, naproxen)

• Spiritually

  • Practice patience with your body. Stewardship sometimes means slowing down.

A Gentle, Simple Quiz: What’s Your Likely Ageotype?

(This is not a diagnostic tool — just a starting point.)

For each question, circle the option that feels most true for you. At the end, you’ll notice whether one pattern stands out — or whether you’re a blend.

1. When you feel “off,” what tends to show up first?

A. Sluggishness, weight gain, sugar crashes

B. Aches, inflammation, feeling run-down

C. Digestive heaviness, medication sensitivity

D. Swelling, blood pressure changes, dehydration sensitivity

2. Which labs have ever been flagged for you?

A. Glucose, A1c, triglycerides

B. CRP, autoimmune markers

C. Liver enzymes, cholesterol

D. Creatinine, eGFR, electrolytes

3. What drains your energy the most?

A. Big meals or irregular eating

B. Stress, conflict, poor sleep

C. Heavy or fatty meals

D. Poor hydration or long days on your feet

4. When you gain weight, where does it go?

A. Midsection

B. All over, especially during stress

C. Upper abdomen / liver region

D. Lower legs / fluid retention

5. Which issue have you noticed most often?

A. Afternoon crashes

B. Frequent inflammation or immune issues

C. Sensitivity to medications

D. Blood pressure fluctuations

Mostly A’s → Metabolic pattern

Mostly B’s → Immune / Inflammatory pattern

Mostly C’s → Liver pattern

Mostly D’s → Kidney pattern

Mixed → You’re normal. Choose habits from any category that help you thrive.

Aging with Purpose

Aging is a journey every believer walks — but no one has to walk it alone. By understanding your body’s unique patterns and cultivating wise habits, you can strengthen your ability to serve the Lord with clarity, vitality, and endurance.

How MMI Can Help

Full medical telehealth care: IA, FL, NY, CO, AZ, NV, CA, WA

Licensed for practice: GA, TN, TX, IA, FL, NY, CO, AZ, NV, CA, WA, IL

Wellness consultations & health guidance available nationwide, and around the world.

At Ministry Medicine International, we exist to support pastors, missionaries, ministry families, and those who serve the Kingdom — helping them remain healthy, resilient, and able to minister with clarity and strength.

To schedule an appointment or learn more:

🌐 www.ministrymedicine.com

📧 ministrymedicine@gmail.com