You can't improve what you don't measure. These biomarkers provide the data you need to understand your current health status and track progress over time.
DIRECT MARKERS (Blood Tests & Scans)
These markers are obtained from blood tests and imaging. They give you a snapshot of what's happening inside your body right now.
Fasting Insulin
The most important early warning sign. High insulin shows your body is working overtime to manage blood sugar. Optimal: <5 uIU/mL. Use with fasting glucose to calculate HOMA-IR.
ApoB
Counts artery-clogging particles. More accurate than standard LDL-C testing for cardiovascular risk. Each ApoB particle can enter artery walls and contribute to plaque. Optimal: <60 mg/dL.
Triglycerides / HDL Ratio
Key indicator of metabolic health and cardiovascular risk. Reflects insulin sensitivity and particle size. Optimal: <1.0 (divide TG by HDL).
Visceral Adipose Tissue (VAT)
Dangerous fat around organs, measured via DEXA scan. High levels are a major risk factor independent of BMI. Produces inflammatory cytokines.
FUNCTIONAL MARKERS (Performance)
These markers assess how well your body functions. They're some of the strongest predictors of longevity and healthspan.
VO2 Max
The single strongest predictor of longevity. Measures maximum oxygen uptake during exercise. Higher VO2 max = lower all-cause mortality risk. Can be improved at any age through Zone 2 and high-intensity training.
Muscle Strength
Powerful predictor of healthy aging. Grip strength is a convenient proxy for overall strength. Reflects functional capacity and independence. Sarcopenia (muscle loss) accelerates with age if not addressed.
HRV (Heart Rate Variability)
Nervous system balance and stress resilience. High HRV = good recovery and parasympathetic tone. Measured via wearables. Influenced by sleep, stress, exercise, and alcohol.
GETTING TESTED
Most of these markers can be ordered through your primary care physician. For comprehensive panels including fasting insulin and ApoB, you may need to specifically request them. VO2 max testing is available at sports medicine clinics and some gyms.