The Best Biomarkers to Track for Longevity

Want to live longer and stay healthier? Then you need to track the right biomarkers.

Quick Take

🟡 Cost: Varies (Some Affordable, Some Require Advanced Testing)
🟡 Actionable: Requires Regular Testing & Lifestyle Adjustments
🟢 Impact: High

Bloodwork isn’t just for diagnosing disease—it’s a powerful tool for longevity, giving you a real-time snapshot of your metabolic health, inflammation levels, and risk factors for chronic disease. The best part? Tracking key biomarkers helps you make informed decisions about diet, exercise, and lifestyle—before problems arise.

The Idea

Not all blood tests are created equal. Your standard yearly physical won’t cut it—you need deeper insights. Here’s where to focus:

✔ Metabolic Health Markers: Blood sugar, insulin sensitivity, and lipid panels predict diabetes, cardiovascular disease, and metabolic dysfunction.

✔ Inflammation Markers: Chronic inflammation accelerates aging—tracking CRP and homocysteine levels can help you stay ahead of disease.

✔ Hormone Balance: Testosterone, estrogen, and DHEA regulate muscle mass, mood, and energy levels—all essential for aging well.

✔ Nutrient Levels: Deficiencies in Vitamin D, B12, Omega-3s, and Magnesium can shorten lifespan and reduce quality of life.

✔ Biological Age vs. Chronological Age: Tests like epigenetic clocks (DunedinPACE, GlycanAge) help determine if you’re aging faster or slower than expected.

The Evidence

Here’s what the research shows:

Blood Sugar & Longevity
Elevated fasting glucose levels have been associated with an increased risk of mortality. A 2017 study published in Nature Scientific Reports found that higher fasting glucose levels were linked to increased all-cause mortality. This underscores the importance of maintaining optimal blood sugar levels for longevity.

ApoB & Heart Health (NEW)
Research from JAMA Cardiology (2021) confirms ApoB is superior to LDL cholesterol in predicting cardiovascular events. Lower ApoB levels directly correlate with significantly reduced risk of heart attacks and strokes.

CRP & Inflammation
High levels of C-reactive protein (CRP) are indicative of systemic inflammation, which has been correlated with a shorter lifespan and a higher risk of chronic diseases. The Latest Research published on PubMed highlights the relationship between elevated CRP levels and increased mortality risk.

Testosterone & Aging
Low testosterone levels in men have been linked to increased mortality. A 2011 study in the Journal of Clinical Endocrinology & Metabolism discusses the association between low testosterone and higher mortality rates in men.

Omega-3 Index & Longevity
Higher omega-3 levels have been associated with a lower risk of death from all causes. Research published in the Journal of Clinical Lipidology indicates that individuals with higher omega-3 index levels had a reduced risk of mortality.

The Action

Not all 'normal' lab ranges mean you're in the clear. A functional medicine perspective often sets a higher standard for optimal health, compared to general MD guidelines that focus on disease diagnosis rather than prevention. Here’s how to make sure you’re aiming for optimal, not just average:

Step 1: Get the Right Tests & Measure Functionally

• Fasting Glucose & Insulin Sensitivity – A1C, fasting glucose, and fasting insulin. Functional doctors often prefer fasting insulin to be under 5 uIU/mL, whereas standard ranges allow up to 25.

• Metabolic & Cardiovascular Risk - ApoB is the #1 measure. Aim for an optimal level below 80–90 mg/dL; specifically request this important test during your next bloodwork.

• Inflammation Markers – CRP, homocysteine. Optimal CRP levels should be below 1 mg/L, while general MDs consider anything under 3 mg/L acceptable.

• Hormones & Nutrients – Testosterone, estrogen, DHEA, Vitamin D, Omega-3 Index. Most MDs say Vitamin D is 'fine' at 30 ng/mL, but functional doctors recommend 50-80 ng/mL for longevity.

• Biological Age Tests – Epigenetic clocks (DunedinPACE, GlycanAge).

Step 2: Optimize Based on Results

• Blood Sugar High? Reduce processed carbs, increase fiber, and incorporate strength training.

• ApoB Elevated? Follow a Mediterranean-style diet rich in fiber, healthy fats, and lean proteins; increase aerobic and resistance training; optimize sleep and reduce stress.

• Inflammation Elevated? Prioritize omega-3s, turmeric, and stress management techniques.

• Hormones Out of Balance? Adjust diet, exercise, and consider targeted supplementation.

• Low Omega-3 Index? Increase fatty fish intake or take a high-quality fish oil supplement.

Step 3: Retest & Adjust

• Test every 6-12 months to track improvements and fine-tune your health strategy.

• Work with a functional doctor to interpret results and personalize interventions.

What’s Next?

This week, schedule at least one essential blood test (glucose, CRP, or omega-3 index) in the next 30 days because tracking is just the first step. Step 2 is optimizing your longevity markers.

To better numbers & a longer life,

Longevity Daily

P.S. Know someone who avoids bloodwork? Forward this email to them—it might just change their life.