Alright, let's dive in. I recently got my most comprehensive bloodwork panel done yet, and I want to walk you through exactly how I analyze these results with longevity in mind. Think of this as a real-world case study where I'll share my process, the key markers I focus on, and importantly, the actionable steps I'm taking based on my numbers.
My goal here isn't just to show you my results; it's to demystify some key blood markers, explain what they actually mean for your long-term health, and empower you to use your own bloodwork as a powerful tool to crush your longevity goals.
How to get Bloodwork done
First things first: how do you even get the right bloodwork done? Let's be real: our healthcare system is primarily focused on treating sickness after it happens, not necessarily on the preventative screening and action we are interested in. So, getting the comprehensive data needed for longevity optimization often means taking the wheel yourself.
For this latest round of tests, after digging through a lot of options, I landed on Function Health (no affiliation but this link is an affiliate link that gives me a few bucks if people signup at no cost to you). Why them? They hit the sweet spot for me: incredibly thorough panels covering a ton of markers, priced very competitively compared to ordering tests individually, an online dashboard that actually helps you understand your results, and solid, actionable feedback tailored to your numbers. I've used other services before, but for a truly comprehensive picture, I found Function Health delivered the most bang for the buck this time around.
This panel does not come cheap at $500 annually but this does cover over 100 markers yearly and another 60 markers biannually – This would be at least four times the price if buying each test individually.
Such comprehensive testing may not be necessary for everyone's goals or within everyone's budget. Focusing on specific markers is perfectly fine and still allows one to track key markers for longevity. You can order individual tests à la carte from providers like Own Your Labs and Jason Health. This is more cost-effective for monitoring a few key health indicators and what I have done in the past. We will dive into some keys tests later in this article and you may also want to check out THIS article on the top longevity blood tests recommended by Dr. Peter Attia.
Why Prioritize Detailed Bloodwork?
So, why go through the effort and expense of getting detailed bloodwork? Simply put: if you're serious about taking control of your health and maximizing your longevity, regular, in-depth blood analysis is one of the highest-leverage tools in your arsenal. It moves you from guessing to knowing.
Most major chronic diseases like cardiovascular issues, metabolic dysfunction like diabetes, even certain types of cancer don't just appear overnight. They often simmer below the surface for years, sometimes decades. While a standard annual physical is a starting point, the blood tests included are often infrequent and look at a very limited set of markers. They're generally designed to catch full-blown disease, not the subtle, early warning signs that precede it.
This is where comprehensive bloodwork shines. It acts like an advanced radar system for your internal health. Many conditions have precursor markers that show up in your blood long before you'd ever feel a symptom or meet the official diagnostic criteria. Catching these subtle shifts early gives you a crucial window of opportunity to intervene before irreversible damage is done.
Beyond just spotting potential problems down the road, consistent testing provides invaluable personal data. It establishes your unique baseline and allows you to track changes and trends over time. Are your dietary changes improving your metabolic markers? Is your new workout routine impacting inflammation levels? Is that supplement strategy actually moving the needle? Your bloodwork provides objective answers, like a dashboard showing you the real-time effects of your choices on your internal engine.
Ultimately, this knowledge is power. When you understand your specific risks and see your metrics, you're empowered to get ahead of potential health issues. You can make targeted, proactive lifestyle adjustments like refining your nutrition, optimizing exercise, managing stress, improving sleep. This can fundamentally change your health trajectory. It’s about shifting from passively waiting for problems to actively building a foundation for a longer, healthier life and maximizing not just your lifespan, but your healthspan.
My Recent Bloodwork Results: An Open Look
Alright, let's dive into my actual numbers. I firmly believe in transparency, especially when discussing health optimization. There's a lot of noise and misleading information out there, so rather than just talking theory, I want to show you exactly where I stand by sharing key results from my recent comprehensive bloodwork.
My goal here isn't just to display a list of markers. I intend to walk you through:
- My actual results for key biomarkers relevant to longevity.
- How I interpret these numbers in the context of my personal health goals.
- The specific, actionable strategies I'm implementing based on these results.
- The ongoing lessons I'm learning as I track these metrics over time.
Think of this as an open-book look into my personal health optimization journey – the good, the bad, and the areas for improvement.
Below, you'll find a breakdown of many key markers from my panel. To keep things focused and actionable, I've curated this selection, omitting a few sections that were less relevant or informative for our discussion on longevity. Let's get started.
I've also centralized the key markers for tracking longevity into a custom spreadsheet. It goes beyond the standard 'normal' ranges found on typical lab reports by having 'optimal' levels based on longevity research. The spreadsheet automatically calculates how close your numbers are to these optimal targets, making it a powerful tool for tracking progress and for those wanting to go beyond checking if you are in a normal range for a given marker. You can get your own free copy HERE (I did make it require a subscription that just emails you when new articles are published). It’s designed to help you take your health journey to the next level.
You can see the goal column which has more strict targets for optimal values with longevity in mind. My latest results are color coded by ones I wish to improve (red and orange) and ones I want to keep an eye on (yellow). Much of these targets are based off the work of Peter Attia and his team.
Key Blood Markers for Longevity
With a focus on longevity there are a few markers that stand above the rest based on current research and their direct impacts on longevity potential. This list isn't exhaustive, and it absolutely doesn't mean other markers are unimportant. Anything flagged as out of the standard range on your report warrants a closer look and discussion with your doctor. Think of this section as a curated guide to some of the most impactful markers for understanding and potentially influencing your healthspan.
- Key Cardiovascular Risk Markers (ApoB, Lp(a), LDL): Cardiovascular disease remains a leading cause of death, making these markers critical for longevity. Looking beyond standard cholesterol panels is essential:
- ApoB (Apolipoprotein B): This is arguably the single best measure of atherogenic particle number – the particles that actually cause plaque buildup (atherosclerosis). Unlike LDL-C ("bad cholesterol") which measures the amount of cholesterol within LDL particles, ApoB counts the particles themselves. High numbers directly correlate with increased risk. Many longevity experts aim for levels below 60-70 mg/dL.
- Lp(a) (Lipoprotein(a)): A highly atherogenic particle whose level is largely determined by genetics. It contributes to cardiovascular risk independently of ApoB or LDL-C. Since high Lp(a) requires specific management strategies, knowing your number (ideally measured at least once) is crucial.
- LDL: You may be more familiar with LDL from a standard lipid panel and this like ApoB will provide information on your ASCVD risk. Knowing your Triglycerides and HDL is also useful for a complete picture of lipid levels and risk.
- Metabolic Health Trio (Fasting Glucose, Fasting Insulin, HbA1c): These three give a crucial snapshot of your blood sugar control and insulin sensitivity. Poor metabolic health is linked to nearly every major age-related disease (diabetes, heart disease, Alzheimer's, cancer) and directly influences aging pathways.
- Fasting Glucose: Your blood sugar after an overnight fast.
- Fasting Insulin: Shows how hard your body is working to manage blood sugar (high levels indicate insulin resistance). Optimal levels are often considered <5 µIU/mL.
- HbA1c: Reflects your average blood sugar over the past ~3 months. Aiming for levels below 5.5%, and closer 5.0%, is a common longevity goal.
- Inflammation (hs-CRP - High-Sensitivity C-Reactive Protein): This measures chronic, low-grade inflammation throughout your body. Unlike acute inflammation (like from an injury), this persistent, simmering inflammation is a major driver of aging and virtually all chronic diseases. Keeping hs-CRP consistently low (ideally <1 mg/L, optimally even lower) is a key longevity target.
- Organ Function (Liver & Kidney): Your liver and kidneys are vital detoxification and filtration organs. Their health is fundamental to overall well-being and longevity.
- Liver: Markers like ALT, AST, and GGT indicate liver stress or damage. GGT, in particular, is also linked to oxidative stress. Keeping these low within the optimal range is important.
- Kidney: eGFR (estimated Glomerular Filtration Rate) is the main measure of kidney function. Creatinine is also used, and sometimes Cystatin C is added for a more sensitive assessment. Maintaining optimal kidney function is crucial as it naturally declines with age.
- Hormonal Balance (e.g., DHEA-S, Thyroid, Sex Hormones): Hormones orchestrate countless bodily functions, and their balance shifts with age, impacting vitality, metabolism, mood, and more. Key examples include:
- DHEA-S: An adrenal hormone that tends to decline significantly with age; often associated with vitality.
- Thyroid (TSH, Free T3, Free T4): Essential for regulating metabolism.
- Sex Hormones (Testosterone for men, Estrogen/Progesterone for women): Impact muscle mass, bone density, mood, libido, and cardiovascular health. Optimal ranges for longevity may differ from standard lab ranges.
- Nutrient Status (e.g., Vitamin D, B12, Omega-3 Index): Micronutrient deficiencies or imbalances can impair countless cellular processes essential for healthy aging. While many nutrients are important, key ones often checked in longevity panels include:
- Vitamin D: Crucial for immune function, bone health, and more. Optimal levels are often cited as higher than standard reference ranges (e.g., 40-60 ng/mL).
- Vitamin B12 & Folate: Essential for methylation and cellular function.
- Omega-3 Index: Measures the percentage of EPA and DHA in red blood cells; higher levels (e.g., >8%) are associated with better cardiovascular and cognitive health.
- Iron & Ferritin: Iron is vital for carrying oxygen (in hemoglobin) and energy production. Ferritin is the primary marker of your body's iron stores. However, iron is a double-edged sword: deficiency causes anemia, fatigue, and cognitive issues, while excess iron acts as a potent pro-oxidant, potentially increasing oxidative stress, damaging organs, and contributing to age-related diseases. For longevity, maintaining sufficient but not excessive iron stores is key.
- Cancer Screening Markers (Example: PSA for men): Early cancer detection is vital for longevity. While blood markers aren't definitive diagnostic tools (imaging and biopsies are), some can indicate increased risk or warrant further investigation.
- PSA (Prostate-Specific Antigen): Used for prostate cancer screening in men. Trends over time (PSA velocity) are often more important than a single reading. (Note: Other screening tests exist for various cancers, like colonoscopies or mammograms, and emerging blood tests like liquid biopsies aim to detect multiple cancers early).
- Biological Age (Epigenetic Clocks): This is a fascinating, cutting-edge area. Epigenetic clocks analyze methylation patterns on your DNA to estimate your biological age, which may reflect your healthspan and aging trajectory more accurately than your chronological age. Different clocks exist (e.g., DunedinPACE measuring the pace of aging). While still evolving, they offer a potential way to track the impact of lifestyle interventions on aging itself.
- Heavy Metals / Environmental Exposures : Some comprehensive panels may include tests for heavy metals like Mercury, Lead, or Arsenic. Chronic exposure to toxins can accelerate aging and increase disease risk, so assessing potential burden can be relevant for some individuals.
My Takeaways: Interpreting the Results
Overall, my results indicate very good health, which is reassuring given this is a core focus for me. While few markers fell outside the standard 'normal' laboratory ranges, in the spirit of optimization rather than just settling for 'not sick,' I identified several areas where I want to improve and fine-tune things further.
Here are my key reflections:
- Lipid Profile & ASCVD Risk: This is a primary area for optimization. My lipid profile, specifically my ApoB level, isn't quite where I want it for minimizing my calculated long-term risk of Atherosclerotic Cardiovascular Disease (ASCVD). Based on my results and personal risk factors, I'll be actively working to lower this.
- Biological Age (Epigenetic Clock): This was my first time undergoing an epigenetic age test. While I currently view these clocks with suspicion when it comes to clinical significance at the moment it's a quickly evolving area that has my attention. It was certainly encouraging to see my biological age estimated at 7.7 years younger than my chronological age. If nothing else, I'll happily accept the positive placebo effect!
- Kidney Health: My kidney health markers (like creatinine) are all within normal lab ranges. However, aiming for optimal function throughout life, I'd ideally like to see my eGFR (estimated Glomerular Filtration Rate) consistently above 90. Given my age, I believe striving for improvement here is worthwhile. My initial focus will be on optimizing hydration levels and potentially exploring other supportive measures.
- Metabolic Health: My metabolic markers look solid. After a higher-than-desired HbA1c on a previous test, I was pleased to see it back down to 5.2%, alongside low fasting insulin and glucose levels. I recently completed a month-long CGM (Continuous Glucose Monitor) experiment , and it appears the dietary and lifestyle adjustments I made based on that real-time data have positively impacted my key metabolic markers. While I feel I'm in a good place metabolically, the incredibly high return on investment for maintaining excellent metabolic health means I'll continue monitoring it closely and always be working to improve through diet, exercise, and lifestyle choices.
- Hormone Health: This was my most comprehensive hormone panel to date. While results were generally decent, there's clear room for optimization:
- My LH (Luteinizing Hormone) is on the low side of the reference range. I'd like to investigate ways to optimize this.
- My SHBG (Sex Hormone Binding Globulin) is higher than ideal. High SHBG can bind to testosterone, reducing the amount of 'free' or usable testosterone available to tissues.
My Action Plan: Next Steps for Optimization
Based on those takeaways, here are the concrete actions I'm planning to implement:
- Overall Strategy: Stress Management & Recovery: Looking at the big picture, a major lever for improvement across multiple systems is likely better stress management and a more dedicated focus on recovery. I tend to burn the candle at both ends and wouldn't have it any other way but I recognize the need to modulate that intensity more thoughtfully to ensure I can sustain this pace for the long haul.
- Lipid Optimization: My lipids have been a persistent area requiring attention. After my previous doctor was hesitant to prescribe certain medications, I experimented with non-prescription approaches like Citrus Bergamot and increased dietary fiber for. These did not get my ApoB levels where I want based on my personal risk assessment (including family history). Therefore, my next step is consulting with a new physician with the specific intention of discussing and starting Ezetimibe + statins in the coming months. Here are my Ezetimibe monotherapy results.
- Hormone & Testosterone Support: I need to understand why my testosterone levels are lower than my typical baseline (which has historically been around ~700 ng/dL). The immediate plan involves doubling down on the fundamentals: prioritizing stress reduction and optimizing sleep quality, while also remaining vigilant for any other contributing factors. To specifically address the high SHBG identified in my results, I plan to experiment with Boron supplementation, and potentially Tongkat Ali which can help lower SHBG levels.
- Omega-3 / Omega-6 Balance: I plan to increase my Omega-3 fatty acid intake, most likely through consistent higher dosed fish oil supplementation, while simultaneously making a conscious effort to identify and reduce sources of Omega-6 fatty acids in my diet.
- Continued Metabolic Vigilance: Maintaining optimal metabolic health remains a cornerstone of my strategy. For the specific details on the dietary and lifestyle tactics I'm currently employing here, please refer to my comprehensive article covering my CGM experiment and findings.
Summary: Taking Control of Your Longevity Journey
Proactive health requires looking deeper than standard care. As demonstrated through my own comprehensive bloodwork analysis, detailed testing interpreted for longevity optimization – aiming beyond 'normal' ranges – provides powerful insights. This article shared my transparent process: identifying key markers, analyzing my results, and translating those findings into a concrete action plan involving lifestyle changes, supplements, and informed medical discussions. My goal is to empower you with a framework for using your own data to continuously learn, act intentionally, and optimize your healthspan.
Want to follow along and learn more?
This journey of health optimization is dynamic and ongoing. I'll be tracking the impact of the actions I'm taking, sharing updates on my progress (including how interventions like Ezetimibe or Boron work out), and continuing to explore cutting-edge longevity strategies.
If you found this analysis valuable and want to:
- Get updates on my progress and future results.
- Receive more insights, tips, and deep dives into longevity topics.
- Access helpful resources like the Longevity Marker Tracking Spreadsheet mentioned earlier.