5 Biomarkers to Live Longer & Better

One of my favourite sayings is that longevity isn’t just about adding years to your life; it’s about adding life to your years. From cutting-edge research to ancestral wisdom, the science is clear: certain biomarkers predict both how long and how well we live. In this edition you will found out which markers these are and how you can improve them.

1. VO2 Max

VO2 max measures your body’s ability to use oxygen during intense exercise. It’s one of the most reliable predictors of lifespan; those with higher VO2 max levels are at a significantly reduced risk of cardiovascular disease. If there's only 1 biomarker you choose to improve on today, this is the one to go for.

How to Improve VO2 Max:

• Perform High-Intensity Interval Training (HIIT) 2-3 times per week. For example: alternate 30 seconds of intense effort (e.g., sprinting, cycling) with 1-2 minutes of rest for 6-8 rounds.
• Incorporate steady-state cardio like brisk walking, jogging, or swimming at least 150 minutes per week.
• Build aerobic capacity through zone 2 training. Zone 2 refers to 60-70% of your max heart rate. Since you have no idea what those numbers might mean, here's how zone 2 feels: you still still be able to hold a conversation while running without feeling like you're out of breath.

2. Muscle Mass

Muscle isn’t just for aesthetics—it helps your body burn more energy, supports joint health, and protects against age-related conditions like osteoporosis and sarcopenia (muscle loss). Muscle mass is also strongly correlated with lower mortality risk.

How to Build and Maintain Muscle:

• Strength train 3-5 times per week, focusing on compound lifts like squats, deadlifts, and pull-ups.
• Prioritize protein intake: aim for 1.6-2.2 grams of protein per kilogram of body weight daily.
• And don't worry - gyms are NOT a necessity. Include resistance training in your routine using free weights or bodyweight exercises at home or in the park.

3. Body Composition and Fat Distribution

Carrying excess visceral fat (fat around your organs) increases your risk of chronic diseases, including heart disease, diabetes, and certain cancers. A healthy body composition optimizes hormone function and metabolic health.

How to Optimize Body Composition:

• Track your caloric intake and aim for a slight calorie deficit if reducing fat is your goal.
• Combine strength training with aerobic exercise to maximize fat loss while preserving muscle.
• Incorporate whole foods rich in fibre, healthy fats, and lean proteins to support satiety and metabolic health.
• Essentially, if you're working on your VO2max and your muscle mass, this marker will improve drastically as well.

4. Grip Strength

Grip strngth is a simple yet powerful indicator of overall strength and vitality. Numerous studies show it correlates strongly with lower risk of heart disease disability, and early mortality.

How to Improve Grip Strength:

• Include grip-focused exercises in your training, such as farmer’s carries, deadlifts, and pull-ups.
• Use grip tools like hand grippers or squeeze a stress ball for 1-2 minutes per hand daily.
• My personal favourite: perform isometric holds, such as hanging from a pull-up bar for time. This also allows your spine to decompress from a long day's sitting and improves shoulder mobility & strength.

5. Resting Heart Rate (RHR)

A lower resting heart rate indicates a more efficient heart and better cardiovascular fitness. High RHR is linked to a higher risk of heart attack and stroke.

How to Lower Resting Heart Rate:

• Practice mindfulness techniques like deep breathing or meditation to reduce stress.
• Engage in regular aerobic exercise to strengthen your heart over time.
• Avoid stimulants like excessive caffeine or nicotine that can elevate your heart rate.

If you had to prioritize 2 of them, VO2 max and muscle mass are king. Together, they form the foundation of physical fitness, enhancing your body’s resilience to aging and chronic disease. Improving these two alone will significantly enhance all other aspects of your health.

Ready to build a personalized longevity strategy? Message me “Longevity” for a free diagnostic call to assess your current health and performance or book a free consultation here: https://calendly.com/executivehealthcoaching/health-audit