As always longevity isn’t just about adding years to life, it’s about adding life to years. But how do we actually measure whether we’re on the right path? Modern science gives us powerful clues: biomarkers.
In the book Outlive, Dr. Peter Attia highlights the metrics most closely linked to healthspan and lifespan. These aren’t abstract numbers for doctors alone; they’re tools for anyone who wants to live better, longer. Let’s explore the key biomarkers of heart and metabolic health and why they matter for your journey. Please always keep in mind that these measures represent an indication of the direction of your longevity journey.
Your heart is the rhythm of your life. These biomarkers tell us how well it’s functioning and how vulnerable it may be:
Lipoprotein(a) [Lp(a)]
A genetic wildcard. Elevated Lp(a) significantly raises cardiovascular risk, but it doesn’t respond much to diet or lifestyle. Knowing your levels early means you and your doctor can take proactive measures.Low-Density Lipoprotein cholesterol (LDL-C)
Often called “bad cholesterol,” high LDL-C fuels plaque buildup in arteries. Lowering LDL-C remains one of the most effective ways to reduce heart disease risk.High-Density Lipoprotein cholesterol (HDL-C)
The “good cholesterol” that helps clear cholesterol from the bloodstream. Higher is generally better, but it’s not the full story.Apolipoprotein B (ApoB)
A more precise measure than LDL-C alone—ApoB counts all cholesterol-carrying particles capable of causing arterial blockages. Elevated ApoB is like a red flag for long-term heart health.Triglycerides
High levels of these blood fats contribute to arterial plaque. They often rise with poor diet, excess weight, or insulin resistance. This means that they’re closely tied to lifestyle.Homocysteine
An amino acid linked to vascular inflammation. Elevated levels are associated with higher risk of heart disease.Uric Acid
Best known for its link to gout, high uric acid also raises concerns for metabolic and heart health.VO₂ max
Unlike the numbers from a lab test, VO₂ max is about performance. It measures how much oxygen your body can use during exercise and is one of the strongest predictors of overall longevity. Simply put: fitter hearts live longer.
Metabolic health is how efficiently your body processes energy. Poor metabolic health is at the root of diabetes, obesity, and accelerated aging. Key biomarkers include:
Glucose
Chronically high glucose levels damage blood vessels and nerves. Keeping fasting glucose low reduces the risk of diabetes and cognitive decline.Insulin
Early warning for insulin resistance, which precedes type 2 diabetes. Lower fasting insulin signals a body that manages energy efficiently.Hemoglobin A1c (HbA1c)
Your 2–3 month “average blood sugar report card.” Elevated HbA1c increases the risk of diabetes and accelerates aging processes in tissues.
Why These Biomarkers Matter for You
Biomarkers aren’t about fear. They’re about clarity and control. Each number offers feedback you can act on:
Adjust your nutrition (reduce processed foods, focus on protein and fiber).
Move with purpose (train your heart and muscles, not just for aesthetics but for resilience).
Manage stress and sleep (both influence insulin, triglycerides, and heart health).
By combining regular testing with science-backed lifestyle practices, you can dramatically shift your trajectory of aging.
Naia’s Mission: Redefining Longevity Together
At Naia, we see these biomarkers as more than lab values. They’re guideposts on the journey to a healthier, longer, more vibrant life.
That’s why our mission is to make them accessible, understandable, and actionable, through simple recipes, purposeful movement, mental clarity practices.
Longevity is not a solo pursuit. It’s a movement, a community, and a daily practice. And it starts with knowledge.
So here’s your challenge: pick one biomarker from the list above and learn your number. That single step is the beginning of your personal longevity blueprint.
With health and love,
Miral & Adam
Team Naia
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