Metabolic

HbA1c - Glycated Hemoglobin

🩸

Measures 3-month glucose average. Glycation accelerates cellular aging. Predicts mortality even in the "normal" range.

<5.4%Longevity

<5.7%Normal

5.7-6.4%Pre-diabetic

≥6.5%Diabetic

Lancet Meta-analysis (n=310,458): HbA1c above 5.4% - even in the "normal" range - associated with progressively elevated mortality. Longevity target: <5.4%.

Improve: Walk 15 minutes after meals, berberine 500mg×3, reduce refined carbs, Zone 2 Training.

Fasting Glucose

mg/dL

🩺

Blood sugar after 8-12 hours fasting. Predicts diabetes and cardiovascular disease risk. Longevity target is stricter than clinical "normal".

<90Longevity

90-99Normal

100-125Borderline

≥126Diabetic

Glucose 90-99 is "normal" - but glycation occurs even at these levels. Longevity target: <90 mg/dL. Combine with HbA1c and HOMA-IR for complete picture.

Improve: TRE (Time-Restricted Eating), Zone 2, reduce sugar, dietary fiber before starches.

Fasting Insulin

μIU/mL

💉

Measure of insulin sensitivity. More sensitive than HbA1c - detects insulin resistance years before HbA1c changes. Must be explicitly requested.

<6Longevity

6-10Normal

10-15Borderline

>15Resistance

HOMA-IR = (glucose × insulin) / 405. HOMA-IR target: <1.5. High fasting insulin = insulin resistance = biological age accelerator.

Improve: Zone 2 Training, intermittent fasting (16:8), berberine, magnesium, reduce refined carbs.

Cardiovascular

ApoB - Apolipoprotein B

mg/dL

❤️

ApoB is present on every atherogenic lipoprotein particle. Superior to LDL-C for risk prediction. Each particle = exactly one ApoB.

<60

<70Target

70-100Borderline

>100High

Sniderman et al. (JACC, 2019): ApoB superior to LDL-C. Two people with identical LDL-C can be at completely different risk. ApoB reveals the difference. Longevity target: <70, high-risk: <60.

Improve: Statins (most effective), omega-3 (reduces VLDL), reduce refined carbs, Zone 2 Training.

CRP Ultra-Sensitive

mg/L

🔥

Inflammation marker. Inflammaging (chronic inflammation + aging) - central mechanism in accelerated aging and cardiovascular risk.

<0.5Longevity

<1.0Optimal

1-3Average

>3High

CRP predicts cardiovascular disease, cancer and all-cause mortality. CRP >3 mg/L = high risk. Inflammaging is one of the primary pathways to accelerated aging.

Improve: Omega-3 2g, magnesium, Mediterranean diet, Zone 2. Lowering CRP may reduce biological age.

Nutrition & Vitamins

Vitamin D (25-OH)

ng/mL

☀️

Acts as a hormone - affects 200+ genes. VITAL trial (NEJM, n=25,871): D3 reduced cancer mortality by 25%. ~70% of Israelis below 50.

50-80Longevity

30-50Normal

20-30Low

<20Deficient

Deficiency linked to cancer, cardiovascular disease, diabetes, cognitive decline. Clinical "normal" is >30 - but Longevity target is 50-80.

Improve: D3 + K2 (MK-7 100mcg). 2,000-4,000 IU daily with fat-containing meal. Retest in 3 months.

Ferritin

ng/mL

🔴

Iron storage protein. ~60% of women in the 20-40 range (normal but suboptimal) - causes fatigue, hair loss, cognitive decline.

70-200Longevity

40-70Normal

20-40Low

<20Deficient

Ferritin 20-40 is "normal" - but causes real symptoms. Longevity target: 70-200. For women of reproductive age: at least 50.

Improve: Iron bisglycinate (gentle on stomach). With vitamin C. Separate from coffee/tea/calcium by 2 hours. Retest in 3 months.

Omega-3 Index

% (EPA+DHA)

🐟

Percentage of EPA+DHA in red blood cells. Predicts cardiovascular mortality. Most Israelis below 6%.

>8%Longevity

6-8%Good

4-6%Average

<4%Low

VITAL trial (NEJM, 2019, n=25,871): Omega-3 reduced MI by 28%. Omega-3 Index >8% = optimal heart and brain protection.

Improve: EPA+DHA 2-3g daily with fatty meal. Softgel preferred. Refrigerate. Retest after 4 months.

Hormones

TSH - Thyroid

mIU/L

🦋

TSH "normal" up to 4.5 - but Longevity target is 0.5-2.5. Subclinical hypothyroidism (TSH 2.5-4.5) causes fatigue and weight gain.

0.5-2.5Longevity

0.5-4.5Normal

2.5-4.5Borderline

>4.5High

Complete thyroid panel: TSH + Free T4 + Free T3. TSH >2.5 with symptoms = consult endocrinologist. Women: also Anti-TPO to rule out Hashimoto's.

Improve: Selenium 200mcg, vitamin D, magnesium. Stress reduction. Sleep 7-8 hours. If elevated TSH with symptoms - see doctor.

Physical Fitness

HRV - Heart Rate Variability

ms (RMSSD)

💓

Heart rate variability - measure of autonomic nervous system flexibility. High HRV = lower biological age. Measured nightly by Oura Ring / Apple Watch.

>60Longevity

40-60Good

25-40Average

<25Low

HRV is personal - upward trend matters more than absolute number. Zone 2 Training, magnesium, sleep and low alcohol are the strongest HRV predictors.

Improve: Zone 2 × 4/week, magnesium glycinate 400mg, sleep 7-8h, reduce alcohol. 30 days consistency for measurable change.

VO2max

ml/kg/min

💨

The single strongest predictor of all-cause mortality. Each 1 MET increase (3.5 ml/kg/min) = 13% mortality reduction (JAMA 2009).

>50♂ >43♀Longevity

>42♂ >36♀Good

>34♂ >29♀Average

<34♂ <29♀Low

Low VO2max is a stronger mortality predictor than smoking, diabetes or hypertension. 12-16 weeks of Zone 2 Training improves VO2max by 15-20%.

Improve: Zone 2 × 3-4/week + HIIT × 1. 16 weeks = measurable improvement. One year = VO2max rises 20-30%.

Values presented for educational purposes only. "Normal" is clinically determined by a physician only. Any changes to medications, supplements or diet - consult a physician. Longevity targets are research-based and are not approved clinical values.

"תקין" לא אומר אופטימלי

"Normal" Doesn't Mean Optimal