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Longevity Science
You can't optimize what you don't measure. These are the blood, body, cardiovascular, and cognitive markers that longevity researchers track — with optimal ranges and protocols to improve each one.
Standard lab ranges are based on the general (often unhealthy) population. Longevity-optimized ranges are narrower and based on research into centenarians and low-mortality cohorts. The gap between "normal" and "optimal" is where most people unknowingly lose years of healthspan.
The 8 blood markers most predictive of lifespan and disease risk.
3-month average blood glucose. Predicts diabetes, cardiovascular disease, and cognitive decline.
Standard Range
< 5.7%
Optimal Range
4.8 – 5.2%
How to Improve
Time-restricted eating, reduce refined carbs, exercise, cold exposure (improves insulin sensitivity)
Early indicator of insulin resistance — rises years before glucose or HbA1c. Low insulin = longevity signal.
Standard Range
2.6 – 24.9 μIU/mL
Optimal Range
2 – 6 μIU/mL
How to Improve
Fasting protocols, reduce sugar, resistance training, cold plunge, sleep optimization
The best predictor of cardiovascular risk — better than LDL-C. Each ApoB particle can deposit cholesterol in artery walls.
Standard Range
< 130 mg/dL
Optimal Range
< 60 mg/dL
How to Improve
Reduce refined carbs, omega-3s (EPA/DHA), exercise, consider statins if genetically elevated
Systemic inflammation marker. Chronic elevation linked to heart disease, cancer, and neurodegeneration.
Standard Range
< 3.0 mg/L
Optimal Range
< 0.5 mg/L
How to Improve
Cold exposure (powerful anti-inflammatory), omega-3s, turmeric, sleep, stress reduction, remove processed foods
Drives muscle mass, bone density, mood, energy, and cognitive function. Declining T is linked to all-cause mortality.
Standard Range
264 – 916 ng/dL (M)
Optimal Range
600 – 900 ng/dL (M)
How to Improve
Resistance training, sleep 7-9h, cold exposure, zinc + magnesium, reduce body fat, manage stress
Acts as a hormone affecting 2,000+ genes. Low D linked to immune dysfunction, depression, cancer, and bone loss.
Standard Range
30 – 100 ng/mL
Optimal Range
50 – 80 ng/mL
How to Improve
Morning sunlight 10-30 min, D3+K2 supplement (5,000 IU/day), outdoor exercise
Elevated levels damage blood vessels and are linked to heart disease, stroke, and dementia. Reflects methylation status.
Standard Range
< 15 μmol/L
Optimal Range
< 7 μmol/L
How to Improve
B12, folate (methylfolate), B6, reduce alcohol, exercise
Should peak in morning and decline throughout day. Flat or chronically elevated cortisol accelerates aging.
Standard Range
6 – 23 μg/dL
Optimal Range
10 – 18 μg/dL (AM peak)
How to Improve
Morning sunlight (sets cortisol rhythm), breathwork, cold exposure (acute cortisol then rebound), meditation, sleep hygiene
These physical markers are as predictive of mortality as blood panels — and arguably more actionable.
The single strongest predictor of all-cause mortality. 5x mortality difference between lowest and highest quartiles. Going from low to moderate fitness yields the biggest lifespan gain.
Optimal
Top 25% for age
Elite
> 50 (men), > 45 (women)
How to Improve
Zone 2 cardio (4x/week, 30-60 min), VO2max intervals (1x/week: 4×4 min at 90-95% max HR), sauna (increases plasma volume)
Powerful predictor of cardiovascular mortality, disability, and cognitive decline. Reflects whole-body muscle quality and nervous system integrity.
Optimal
> 40 kg (men), > 25 kg (women)
Elite
> 55 kg (men), > 35 kg (women)
How to Improve
Dead hangs (3×30-60s), farmer's carries, heavy deadlifts, rock climbing
Excess visceral fat drives inflammation, insulin resistance, and hormone disruption. Body fat % is more informative than BMI.
Optimal
10-18% (men), 18-25% (women)
Elite
8-12% (men), 16-20% (women)
How to Improve
Caloric deficit from whole foods, resistance training, cold exposure (activates brown fat), adequate sleep
Lower RHR indicates cardiovascular efficiency and autonomic balance. Each 10 bpm increase raises mortality risk by 10-20%.
Optimal
50-65 bpm
Elite
< 50 bpm
How to Improve
Zone 2 cardio, breathwork (vagal tone), cold exposure, meditation, avoid excess caffeine and alcohol
Appendicular lean mass index (ALMI) predicts functional capacity, falls risk, and metabolic health. Sarcopenia (muscle loss) is a leading cause of disability in aging.
Optimal
ALMI > 7.5 (men), > 5.5 (women)
Elite
ALMI > 9.0 (men), > 7.0 (women)
How to Improve
Resistance training 3-4x/week, 1.6-2.2g protein/kg/day, creatine 5g/day, adequate sleep
Inability to stand on one leg for 10 seconds in mid-to-late life is linked to nearly 2x mortality risk (British Journal of Sports Medicine, 2022).
Optimal
> 30 seconds (eyes open)
Elite
> 20 seconds (eyes closed)
How to Improve
Single-leg exercises, yoga, proprioception training, ankle stability work
Brain health is the frontier of longevity. These markers predict cognitive decline and neurodegeneration.
Brain-Derived Neurotrophic Factor — growth factor for neurons
Higher BDNF = better learning, memory, mood, and neuroprotection. Low BDNF linked to depression and Alzheimer's.
How to Improve
Exercise (strongest driver), cold exposure, sauna (heat shock → BDNF), fasting, omega-3s, sunlight
Ratio of deep sleep (SWS) to REM to light sleep
Deep sleep clears beta-amyloid (Alzheimer's protein). REM consolidates memory. Both decline with age if not actively maintained.
How to Improve
Consistent sleep schedule, cool room (65-68°F), no alcohol, evening sauna, magnesium
How quickly you can process information and react
Declines ~15% per decade after 30 without intervention. Maintained processing speed is a hallmark of cognitive healthspan.
How to Improve
Dual N-back training, reaction time games, cardiovascular exercise, omega-3s, lion's mane mushroom
Body composition (scale + tape), grip strength, resting heart rate, blood pressure, single-leg balance
Full blood panel (metabolic, lipids, hormones, inflammation), VO2max estimate (field test), HRV trend review
DEXA scan (lean mass + bone density), advanced lipid panel (ApoB, Lp(a)), cognitive assessment
Comprehensive metabolic + cancer screening, coronary artery calcium (CAC) score (40+), full thyroid panel
CryoCove coaching includes a full biomarker review as part of your consultation. We identify your weakest markers and build personalized protocols to optimize each one.
Biological Age Calculator
Estimate your biological vs chronological age
Body Comp Calculator
Navy method body fat + BMR + TDEE
HRV Guide
Track and optimize heart rate variability
Sleep Score Estimator
Assess your sleep quality
Movement Guide
Optimize strength and cardiovascular fitness
Cold Plunge Guide
Cold exposure protocols