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If you're trying to live a longer, healthier life, the scale and mirror won’t tell you the full story. But your blood work can.
Certain biomarkers act as internal warning lights, revealing the hidden drivers of aging long before symptoms appear. These are the five functional medicine markers I check on almost every client because optimizing them can slow the aging process, extend your healthspan, and prevent disease before it starts.
Let’s dive into what they are, what they mean, and how to improve them today.
1. Hemoglobin A1c (HbA1c): Your Blood Sugar Time Capsule
What it tells you: Your average blood sugar over the past 3 months
Why it matters: Even “normal” A1c levels (like 5.4–5.6%) can silently drive insulin resistance, fatigue, brain fog, belly fat, and cellular aging. Chronically elevated glucose creates oxidative stress and inflammation that speeds up aging.
Target Range: Less than 5.2 percent
Actionable Tips:
● Increase fiber intake: Aim for at least 25g/day from sources like legumes, avocado, nuts, vegetables. Include prebiotic fibers like Jerusalem artichokes, asparagus, green bananas, and chicory.
● Go for a 10 to 15 minute walk after meals to reduce glucose spikes
● Add protein and fat to carb-rich meals to slow digestion and reduce glycemic impact ● Track your meals with a continuous glucose monitor (CGM) for personalized insight
2. Apolipoprotein B (ApoB): The Heart Health Game-Changer
What it tells you: The number of atherogenic (harmful) cholesterol particles in your bloodstream
Why it matters: ApoB is a far more accurate predictor of cardiovascular risk than LDL alone. You could have a “normal” LDL level but still be at risk if your ApoB is high.
Target Range: 60 to 80 mg/dL or lower
Actionable Tips:
● Aim for at least 30g/day from sources like legumes, avocado, nuts, flax, chia, vegetables. Include prebiotic fibers like Jerusalem artichokes, asparagus, green bananas, and chicory.
● Minimize sugar and refined carbs that promote small, dense LDL particles ● Incorporate high-intensity interval training into your routine
● Consider tracking changes with a coronary calcium scan every 3 to 5 years
3. Vitamin D (25‑OH‑D): The Longevity Hormone
What it tells you: Your body’s vitamin D status
Why it matters: This “sunshine vitamin” regulates over 200 genes, supports immune function, reduces inflammation, and protects your brain and bones. Studies show adequate vitamin D slows telomere shortening—a core marker of aging.
Target Range: 50 to 80 ng/mL
Actionable Tips:
● Get 15 to 20 minutes of morning sunlight on bare skin without sunscreen ● Pair vitamin D-rich foods (like salmon or eggs) with healthy fats for better absorption
● Take a high quality Vitamin D3/K2 supplement. Ask your provider to test Vitamin D levels two to three times per year to track your levels.
4. High-Sensitivity C-Reactive Protein (hs‑CRP): Inflammation’s Smoke Alarm
What it tells you: Systemic, low-grade inflammation
Why it matters: Inflammation is at the root of nearly every chronic disease—from Alzheimer’s to arthritis. This marker shows how inflamed your body is beneath the surface.
Target Range: Less than 1.0 mg/L
Actionable Tips:
● Build an anti-inflammatory plate: half vegetables, one-quarter lean protein, one-quarter healthy fat
● Prioritize restorative sleep: aim for 7 to 9 hours of high-quality rest
● Manage emotional inflammation: breathwork, cold exposure, meditation, and quality social connection all reduce hs-CRP
● Avoid common triggers: processed foods, hidden mold, BPA-lined cans, and sleep deprivation
5. Biological Age Testing / Telomere Health: How Old Are You Really?
What it tells you: Your true biological age, based on epigenetics or telomere length Why it matters: Chronological age doesn’t tell us much. Biological age testing reveals how your lifestyle, nutrition, and stress levels are shaping your future.
Best Tools:
● Telomere testing
● DNA methylation panels (such as TruAge or DunedinPACE)
● Biological age calculators based on standard labs
Actionable Tips:
● Adopt daily movement—especially zone 2 cardio or strength training three times per week
● Embrace hormetic stressors like sauna, cold exposure, and intermittent fasting ● Cultivate purpose: having meaning and deep connection is a proven longevity enhancer ● Limit toxin load: reduce plastics, alcohol, environmental exposures, and cookware toxins
Take the Next Step in Your Longevity Journey
Tracking these five markers gives you data-driven clarity—no more guessing. But optimizing them? That’s where transformation happens.
Want to know where your levels stand?
Ready to create a personalized plan to reverse your biological age?
Let’s work together.
● Book a 1:1 Functional Longevity Consult
● Download the Longevity Challenge
● Join my newsletter for future tips and testing guides
