Labs to Track as We Age

Aging brings changes to our bodies that often go unnoticed until symptoms appear. Tracking biomarkers through lab tests offers a window into our health, helping us catch potential issues early and maintain vitality longer. Understanding which labs to prioritize can empower you to make informed decisions about your health as you age.

Why Tracking Biomarkers Matters

Biomarkers are measurable indicators of biological processes, health conditions, or diseases. They provide objective data about how your body functions internally.

As we age, the risk of chronic diseases like heart disease, diabetes, and osteoporosis increases. Regular lab tests can reveal early signs of these conditions before symptoms develop.

Benefits to Consider:

• Identify nutritional deficiencies

• Monitor organ function

• Detect inflammation or infection

• Assess risk factors for chronic diseases

• Tailor lifestyle and medical interventions

  
  

By understanding your unique biomarker profile, you can become better informend and begin creating a personalized plan that supports healthy aging.

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8 Biomarkers to Track.

1. HbA1c -Blood Sugar Control

This measures your average blood sugar over 2-3 months. It catches insulin resistance long before fasting glucose does.

Most doctors will tell you anything under 5.7% is normal, but research on longevity populations suggests you want this to be under 5.0-5.3% for optimal metabolic health .

How to fix it:

• Reduce refined carbohydrates, alcohol, and added sugars.

• Add 10 to 15-minute walks after meals. Prioritize resistance training 3 times per week, which improves insulin sensitivity more than most people realize.

• Get 7 to 9 hours of sleep per night. Poor sleep alone can raise HbA1c by increasing insulin resistance.

• Supplements to add: Berberine [500mg 2 - 3 times daily with meals] improves blood sugar control and insulin sensitivity.

  
  

2. Fasting Insulin.

This is the test most doctors never order. It tells you how hard your pancreas is working to keep your blood sugar in check. You can have normal glucose and high insulin. This indicates that your body is compensating for right now but it will not do that forever

Under 7 µIU/mL. If it is above 10, your body is already fighting a battle.

How to fix it: 

• Time-restricted eating - Intermittent Fasting. Keep your eating window to 8 to 10 hours [14/10. 16/8]. This schedule gives your pancreas a break and improves insulin sensitivity. Also stop eating at least 3 hours before sleep.

• Stop liquid calories, especially juice and sweetened coffee drinks, which spike insulin without triggering satiety.

• Increase your fiber intake to 30g or more per day.

• Supplements to add: Magnesium glycinate -300 to 400mg at bedtime. Supports insulin signaling [Most adults are deficient].

  
  

3. HOMA-IR- Insulin Resistance Score

This is calculated from your glucose and insulin numbers to determine how insulin-resistant you are.

Outperforms BMI for predicting diabetes and cardiovascular disease.

<1 is optimal.

How to fix it: 

• Building more muscle.Everything that improves HbA1c and fasting insulin improves this number.

• Skeletal muscle is the largest glucose ‘sink’ in your body. The more you have, the more insulin sensitive you become.

• Prioritize strength training and adequate protein [0.7 to 1g per pound of bodyweight daily].

  
  

4. hs-CRP- Chronic Inflammation

This is a high-sensitivity inflammation marker. It catches low-grade, chronic inflammation that builds arterial plaque, accelerates aging, and affects your organs over time.

Studies show it has a stronger link to mortality than most body measurements.

Optimal -under 1.0 mg/L.

How to fix it:

• Remove the inflammatory foods. Cut ultra-processed foods from your diet.

• Improve sleep quality and manage stress. Make sure you are not overtraining, because excessively high-intensity exercise raises CRP.

• Supplements to add: Curcumin + black pepper extract [for absorption] 500 - 1000mg daily. Lowers inflammation.

• Omega-3 fatty acids 2 - 3g of EPA/DHA daily from fish oil. Lowers inflammation.

  
  

5. Triglycerides

Reveals how your body is processing carbohydrates and fats. High levels signal metabolic syndrome and often point to excess liver fat that you can't feel.

A standard range says: < 150.  Optimal <80 mg/dL which reveals true metabolic health.

How to fix it:

• Reduce refined carbohydrates, sugar, and alcohol. These are the 3 biggest drivers of elevated triglycerides.

• Increase omega-3-rich foods like wild salmon, sardines, and mackerel, or supplement with 2 - 3g of EPA/DHA daily.

• Regular exercise, especially zone 2 cardio-30 to 45 minutes, 3 to 4 times per week is effective at lowering triglycerides.

  
  

6. HDL Cholesterol

HDL is your protective cholesterol. It clears harmful particles from your arteries, and higher levels are consistently tied to longer life.

Goal: > 50 mg/dL - ideally higher.

How to fix it:

• Exercise is the single most effective way to raise HDL. Both resistance training and aerobic training help, with high-intensity interval training showing the strongest effect.

• Add healthy fats from olive oil, avocados, and fatty fish. Eliminate trans fats entirely.

  
  

7. ApoB - Particle Count

This is the marker most people have never heard of, and it might be the most important for heart disease risk.

Standard LDL tests measure the amount of cholesterol. ApoB counts the actual number of harmful particles driving plaque into your artery walls. You can have normal LDL levels and elevated ApoB.

ApoB the single best predictor of cardiovascular disease.

Goal: < 70 mg/dL.

How to fix it:

• Reduce saturated fat intake and replace it with monounsaturated fats like olive oil, avocados, nuts.

• Increase soluble fiber from beans, lentils, chia & flax seeds, and psyllium husk .

• Drink filtered coffee [the oils in unfiltered coffee raise ApoB].

•  Supplement to add: omega-3s [2- 4g EPA/DHA daily].

  
  

8. Vitamin D3 +K2

Vitamin D supports immune function, bone density, muscle recovery, and has powerful anti-inflammatory effects.

Deficiency is tied to increased risk of death from all causes.

Goal: Between 40 - 60 ng/mL. <30, supplementation is necessary.

How to fix it:

• Get 15 to 20 minutes of direct sunlight daily when possible, ideally in the morning or evening.

• Supplements to add: 2000 - 5000 IU daily. [Take with fat for better absorption]. Vitamin K2 100 -200 mcg. [Directs calcium into bones instead of arteries].

• Retest after 3 months to dial in your dose.

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How Often Should I Get My Labs Tested?

Frequency depends on your age, health status, and risk factors. Generally:

• Adults over 50 should have annual or biannual blood panels.

• More frequent testing may be needed if you have chronic conditions.

  
  

Lab results can provide actionable insights and a path to move forward. Tracking biomarkers over time reveals trends, helping you adjust habits before problems arise.

• High cholesterol and blood sugar levels suggest focusing on heart-healthy diets and regular exercise.

• Low vitamin D or calcium levels highlight the need for increasing faty fish, dairy, and eggs, spending 10-30 minutes in safe sun exposure several times a week, and taking a D3+K2 supplement [1000-2000 IU/day. Note. A blood test is necessary to confirm levels.

• Elevated inflammatory markers suggest incorporating a diet rich in fruits, vegetables, and omega-3 fatty acids found in fatty fish, nuts, leafy greens, olive oil and berries.

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"What gets measured gets managed."

Working with a Nutritional Therapy Practictioner

Lab results can be confusing and finding a clear path forward needs support. I can help you decipher your lab results and work closely with you in developing a nutrition plan that supports both your health goals and what the labs reveal.

Improved health is not a destination , it's a journey.

Our progress is found in the daily anti-inflammatory choices we make, not just a final result.

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My Measurement Rubric - Non-Scale Markers.

Keep a journal and begin tracking these areas for several weeks. This will provide insight into your actual habits and why your inflammation markers are high.

• Energy Levels: Chart morning fatigue from 1-10.

• Joint Comfort: Note if stiffmess is decreasing during morning routines or exercise.

• Sleep Quality: Track how many hours your sleep without waking upSkin [Inflammation & sleep are closely linked].

• Skin: Inflammation often shows up as redness, breakouts, irritations; tracking clear-skin days is a good visual metric

• Dietary Consistency: Track that amount of vegetables & fruits eaten each day. Also include fiber and protein and healthy fats.

• Processed Foods: Note how many of these foods you consume each week and then work at decreasing the amount by substituting better options.

You can find me here:

https://janlindquistntp.com

Thanks for reading,

Jan