Top 10 Biomarkers for Longevity and Disease Prevention
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Longevity isn’t just about adding years to your life.
It’s about adding life to your years.
But with an increasing interest in longevity, we’re seeing a ton of new tests and products that take us away from what really matters.
What really matters is finding out our risk for what’s holding us back right now and our specific risk of future chronic disease.
Annual lab test and proven biomarkers are one of the keys to giving us real-time insights that unlock a blueprint for what we should do right now before real problems take hold.
These 10 biomarkers provide the clearest insight into your longevity potential and put you on a path to optimize your health.
They help us track our metabolic health (how much energy we create and sustain throughout the day), cardiovascular risks (keeping a healthy heart), inflammation (problems in our cells that make us feel awful), and nutrient levels (vitamins and minerals really do matter), giving you an actionable blueprint for optimizing your health.
Let’s dive in!
What Are Biomarkers and Why Do They Matter?
Biomarkers are measurable indicators of biological processes in the body.
Think of biomarkers as your body's diagnostic system, similar to the one in a high-performance vehicle.
While everything may seem fine on the surface (the car still runs), these internal markers detect risks before they lead to bigger issues.
Whether it’s fuel inefficiency (poor glucose control), engine wear (inflammation), or a warning light for future risk (heart health markers), biomarkers help you monitor and optimize your health long before symptoms appear.
Just as regular tune-ups keep your car running smoothly, tracking biomarkers ensures your body operates at its best.
You can learn more about biomarkers in this guide here.
Why Biomarker Tracking is Essential
- Early Detection: Many chronic conditions develop silently. Biomarkers help detect imbalances before symptoms appear.
- Personalized Health Insights: Instead of relying on population averages, biomarker tracking provides data tailored to your unique physiology.
- Optimized Performance & Longevity: By monitoring key health indicators, you can fine-tune your lifestyle, nutrition, and fitness regimen to improve long-term health outcomes.
Understanding biomarkers is one thing, but tracking them regularly is what leads to real change.
Not sure how often to get tested or what to measure?
Check out this guide on how often you should get blood tests.
Biomarkers & Epigenetics: The Blueprint for Longevity
The best part about biomarkers - we can change them.
For decades, it was assumed that genetics determined our health.
But that’s not the case. Lifestyle habits, our environment, what we eat, what we breathe all modify the expression of our genes - what’s called epigenetics and give us the power to change our health right now and years into the future.
Biomarkers are like the scoreboard telling us how we’re doing. They are our blueprint for longevity, helping us take control of how we age.
Top 10 Biomarkers for Longevity & Disease Prevention
1. Apolipoprotein B (ApoB) – The Best Predictor of Heart Disease
Why It’s Important: ApoB helps transport cholesterol, specifically LDL and VLDL through our blood vessels. High levels of Apo B indicate more “cars on the road” and a higher likelihood of a traffic jam or an increased risk of heart disease and plaque buildup in the arteries.
What the Test Measures: The test assesses the number of ApoB-containing lipoproteins in the blood, which are directly linked to cardiovascular risk.
Optimal Ranges: Below 60 mg/dL.
How to Improve It: Reduce saturated fat, consume more omega-3 fatty acids, and keep working out.
Quick Win: Swap out red meat for fatty fish like salmon as your primary protein for more meals to naturally lower ApoB levels.
2. Fasting Insulin – The Hidden Marker of Metabolic Health
Why It’s Important: High fasting insulin levels can show up before elevated fasting glucose or HbA1c results - indicating insulin resistance, a precursor to type 2 diabetes and metabolic syndrome.
What the Test Measures: The amount of insulin in the blood after fasting for at least 8 hours.
Optimal Ranges: 2-6 µIU/mL.
How to Improve It: Reduce sugar intake - don’t drink fructose (soda or fruit juice), prioritize whole foods, consider intermittent fasting, and double down on strength training.
Quick Win: Start your day with a high-protein, low-carb breakfast to stabilize insulin levels and prevent energy crashes - then add in 25 push-ups or squats.
3. Triglyceride-to-HDL Ratio – The Overlooked Heart Health Indicator
Why It’s Important: It’s a way better predictor of heart disease risk than just looking at standard cholesterol results.
What the Test Measures: The amount of triglycerides relative to HDL cholesterol in the blood.
Optimal Ranges: Less than 3:1.
How to Improve It: Limit refined sugars, increase healthy fats (such as avocados and olive oil), and stay physically active everyday.
Quick Win: Replace high-sugar snacks with a handful of almonds or walnuts to help balance triglycerides and HDL cholesterol levels.
4. Lipoprotein(a) (Lp(a)) – The Genetic Risk Factor for Heart Disease
Why It’s Important: Elevated Lp(a) levels are associated with an increased risk of heart disease and stroke, and they are largely influenced by genetics.
What the Test Measures: The concentration of Lp(a) particles in the blood. NOTE: this measure is usually pretty static and you only need to get the test 1x.
Optimal Ranges: Less than 30 mg/dL.
How to Improve It: While levels cannot be significantly modified, it’s best to lower Apo B and make lifestyle changes that reduce inflammation and increase nitric oxide may help mitigate risks.
Quick Win: Eat or supplement more omega-3 and focus on nasal breathing to enhance cardiovascular function.
5. C-Reactive Protein (CRP) – The Silent Inflammation Detector
Why It’s Important: CRP is a protein produced in the liver that’s a marker of chronic inflammation, which contributes to many chronic diseases including heart disease, cancer, and autoimmune disorders.
What the Test Measures: Levels of CRP in the blood, which indicate systemic inflammation.
Optimal Ranges: Below 1.0 mg/L.
How to Improve It: Get adequate sleep, reduce processed foods, prioritize anti-inflammatory foods like turmeric, berries, and leafy greens.
Quick Win: Add turmeric or ginger tea to your routine and aim for 7-9 hours of sleep to reduce systemic inflammation.
6. Uric Acid – The Hidden Driver of Metabolic Dysfunction
Why It’s Important: High uric acid levels are linked to metabolic dysfunction, kidney disease, and increased cardiovascular risk.
What the Test Measures: Levels of uric acid - a waste product from breaking down purines (an amino acid) - in the blood.
Optimal Ranges: 2.5-5.5 mg/dL.
How to Improve It: Reduce fructose consumption, limit alcohol intake, and increase hydration.
Quick Win: Swap sugary drinks for water infused with lemon to help flush excess uric acid from your system. BONUS: Steer clear of beer, which is very high in purines.
7. Vitamin D – Essential for Longevity & Disease Prevention
Why It’s Important: Supports immune function, bone health, and mental well-being. It’s really an unsung hero of nutrients for our mind and body.
What the Test Measures: Blood levels of vitamin D (25-hydroxyvitamin D).
Optimal Ranges: 50-80 ng/mL.
How to Improve It: Get regular sun exposure, eat vitamin D-rich foods, and supplement if necessary.
Quick Win: Spend at least 15 minutes in the sun daily or take a D3/K2 supplement to boost vitamin D levels, especially during the winter months.
8. Omega-3 Index – The Brain and Heart Protector
Why It’s Important: Can’t say it enough - absolutely essential for brain function, reducing inflammation, and heart health.
What the Test Measures: The proportion of EPA and DHA fatty acids in red blood cells.
Optimal Ranges: 5.2-6.6%.
How to Improve It: Consume fatty fish like salmon, sardines, or take a supplement.
Quick Win: Add a serving of smoked wild-caught salmon on your avocado toast with whole grain bread and olive oil to your breakfast.
9. Thyroid Hormones (TSH, T3 & T4) – The Metabolism Regulators
Why It’s Important: Critical for energy production, metabolism, and overall health.
What the Test Measures: Levels of free T3, free T4, and TSH in the blood.
Optimal Ranges: TSH: 0.4-4.2 mIU/L, Free T3: 3.2-4.5 pg/mL, Free T4: 1.3-2.0 ng/dL.
How to Improve It: Ensure adequate iodine, selenium, and tyrosine intake.
Quick Win: If low TSH, eat a Brazil nut daily to boost selenium levels, supporting optimal thyroid function.
10. Magnesium – The Underrated Mineral for Stress & Longevity
Why It’s Important: Supports relaxation, muscle function, and metabolic health. It actually supports over 300 enzyme reactions in our body.
What the Test Measures: Magnesium levels in the blood.
Optimal Ranges: 5.2-6.6 mg/dL.
How to Improve It: Consume leafy greens, nuts, and magnesium-rich foods; supplement if necessary.
Quick Win: Eat a handful of pumpkin seeds or take magnesium glycinate before bed to improve sleep and reduce stress.
Medicine 3.0: Biomarkers as the Foundation of the Future of Healthcare
You don’t have to wait for the system to change - by getting your lab tests and understanding the results you can take advantage of Medicine 3.0 right now. Stop waiting to treat a problem when it happens - all of us can optimize our health now before disease starts.
Take Control of Your Health with Thrive25
You don’t have to guess your way to better health.
Your biomarkers tell the story of what’s happening inside your body, right now. The future of longevity isn’t about quick fixes—it’s about consistent, data-driven optimization.
Start tracking your biomarkers today and take control of your health before disease takes control of you.
By leveraging Thrive25’s Personalized Biomarker Report, you can take a proactive approach to health, ensuring that your lifestyle choices align with optimal well-being. Get 24/7 to all your lab results over time to see trends, get specific recommendations and Quick Wins, and prevent future disease.
Ready to take control of your health? Check out Thrive25’s Personalized Biomarker Report.
Take the next step on your health and longevity journey
