Here are my biomarkers divided into sections.
Basics
Monthly averages are used where applicable, not cherrypicked best results.
- Chronological age: 39 years
- PhenoAge: 23.3 (-16.7) years
- Bortz age: 23.4 (-16.5) years
- Longevity World Cup rank: 2025 Millennials Open League winner1
- Pace of aging: 0.58 years per year
- Metabolic age: 29
- Muscle mass: 68.2kg
- Skeletal mass: 2.8kg
- Body fat: 18.8kg
- Body water: 48.6kg
- Resting heart rate: 49bpm
- Blood pressure: 119/67
- HRV: 81ms
- PWV: 6.2 m/s
- Oura sleep score: 88
- Withings nerve health: 91
Blood
My latest blood test results are below. Results outside of reference range are in bold.
| Biomarker | My result | Reference range2 |
|---|---|---|
| Omega-3 Index | 7.72% | 3.0-14.1 |
| Vitamin D | 36.46ng/mL | 20-80 |
| Calcium/phosphate | ||
| Calcium | 2.53 mmol/L | 2.10 – 2.55 |
| Adjusted Calcium | 2.5 mmol/L | 2.10 – 2.55 |
| Phosphate | 0.89 mmol/L | 0.75-1.50 |
| Albumin | 46 g/L | 32 – 48 |
| C-reactive protein | ||
| CRP | < 0.1 mg/L | < 6 |
| Complete blood count | ||
| Hemoglobin | 165 g/L | 130 – 175 |
| Hct | 0.5 | 0.40 – 0.52 |
| MCV | 91 fL | 80 – 99 |
| RDW | 11.9% | |
| MCH | 29 pg | 27-33 |
| RBC | 5.5 x 1012 /L | 4.30 – 6.00 |
| Platelets | 225 x 109/L | 150 – 400 |
| WBC | 4.6 x 109/L | 4.0 – 11.0 |
| Neutrophils | 2.8 x 109/L | 1.9 – 7.5 |
| Lymphocytes | 1.7 x 109/L (34.78%) | 1.0 – 4.0 |
| Monocytes | 0.5 x 109/L | 0.2 – 1.0 |
| Eosinophils | 0.2 x 109/L | 0.0 – 0.5 |
| Basophils | 0 x 109/L | 0.0 – 0.2 |
| NRBCs | 0 x 109/L | |
| Glucose | ||
| Plasma Glucose | 4.6 mmol/L | 3.5 – 6.0 |
| Glycated hemoglobin | ||
| HbA1c | 34 mmol/mol | < 41 |
| Iron | ||
| Serum Iron | 17 umol/L | 10 – 30 |
| Transferrin | 3 g/L | 2.0 – 3.2 |
| Transf sat | 22% | 16 – 45 |
| Ferritin | 160 ug/L | 30 – 500 |
| Lipids | ||
| Cholesterol | 5.9 mmol/L | <5.0 |
| Triglycerides | 1 mmol/L | <2.0 |
| HDL Cholesterol | 1.84 mmol/L | >1.00 |
| LDL Cholesterol | 3.9 mmol/L | <3.4 |
| Chol/HDL ratio | 3.4 | <4.5 |
| Liver | ||
| Bilirubin | 18 umol/L | 2 – 20 |
| ALP | 79 U/L | 40 – 110 |
| GGT | 23 U/L | < 60 |
| ALT | 37 U/L | < 45 |
| AST | 29 U/L | 10 – 35 |
| Protein | 78 g/L | 66 – 84 |
| Albumin | 46 g/L | 32 – 48 |
| Globulin | 35 g/L | 25 – 41 |
| Magnesium | ||
| Magnesium | 0.94 mmol/L | 0.70 – 1.0 |
| Renal function | ||
| Sodium | 140 mmol/L | 135 – 145 |
| Potassium | 4.9 mmol/L | 3.5 – 5.2 |
| Urea | 6.1 mmol/L | 2.4 – 7.5 |
| Creatinine | 78 umol/L | 60 – 110 |
| eGFR | 114 | > 90 |
| Blood cortisol | ||
| Cortisol | 391 nmol/L | 170 – 500 |
| Thyroid | ||
| TSH | 1.4 mIU/L | 0.40 – 3.80 |
Physical performance
These are my recent personal records for various functional tests.
- 2km row: 6:34 (1:38/500m average pace)
- Assault bike max power output: 1353W
- 100m sprint: 14.71s
- Grip strength: 56.8 KG
- WODProof mobility score: 81
– Overhead shoulder flexion: 76%
– Pectoralis: 77%
– Hip flexion: 90%
– Inner thigh: 71%
– Hip external rotation: 83%
– Hip internal rotation: 100%
– Ankle flexion: 76% - 12 minute run distance: 2.21km (38.1 vo2max)
- Front squat: 85 KG
- Benchpress: 100 KG
- Back squat: 100 KG
- Deadlift: 155 KG
- Clean and jerk: 85 KG
- Daily step count (monthly average): 8880
DNA
The following are problems related to genes I have that influence my decisions around health.
| The problem | Gene/s | How I counteract it |
|---|---|---|
| Increased risk of vitamin B9 and B12 deficiency | COMT, MTHFR, MTR, FUT2, MTRR | Methylated B9 and B12 supplementation |
| Increased risk of vitamin D deficiency | CYP2R1, NADSYN1, GC | – Vitamin D supplementation – Daily sunlight while avoiding times of high UV Index – Co-factors: boron, vitamins A and K, zinc – VDR inducers like sulforaphane and curcumin |
| Increased risk of vitamin B6 deficiency | NBPF3 | – B6 supplementation – Co-factor: magnesium |
| Increased risk of omega-3 deficiency | APOA5, ADIPOQ, PPARG, FTO | – Eat fatty fish regularly – Supplement omega-3s on days I don’t eat it |
| No benefit from BCAAs | FTO, TFAP2B | Avoid BCAAs, nice to save money too |
| Increased benefit from choline | FADS1 | – Eat foods high in choline like fish and crucifers – Supplement choline |
| Reduced benefit from glutamine | COL5A1, GDF5, COL1A1 | I don’t supplement glutamine |
| Reduced benefit from creatine | AMPD1, IL-6, ACTN3, NOS3, ACE, VEGFA, AGT, PPARA, TRHR, LEPR, INS-IGF2, COMT | I don’t usually supplement creatine |
| Increased benefit from beta-alanine | ADRB2, COL5A1, ACTN3, PPARA, ACE, ADRB3, PPARGC1A, AMPD1, ADRB1, VEGFA, GABPB1, IGF2 | Beta-alanine supplementation |
| Increased risk of fat-gain from saturated fats | FTO, TCF7L2 | I usually avoid foods high in saturated fats, like cream, oil, red meat |
| Increased benefit from unsaturated fats | APOA5, ADIPOQ | I regularly eat foods high in unsaturated fats like flaxseeds, walnuts, salmon, tofu, avocado |
| Reduced benefit from high protein intake | FTO, TFAP2B | I still include protein in every meal but I don’t worry about hitting a target |
| Increased risk of fat-gain from sugar | ADRB2, PPARG | I avoid sugar, which I would already be doing but this provides extra motivation |
| Increased risk of slow metabolism | IL-6, UCP1 | I don’t eat many calories per day relative to my size, and I try to maintain decent muscle to raise my metabolic rate |
| Increased risk of type-2 diabetes | ADRB2, PPARG, PLIN1, IL6, FTO, UCP1, CDKN2A, MTNR1B, HHEX, SLC30A8, SLC11A2, GCKR | It provides extra motivation to have lower bodyfat, low blood sugar, get good sleep, and eat whole foods |
Changelog
2026-07-15
- Resting heart rate reduced to 49bpm
- Blood pressure reduced to 119/67
- Average HRV rose to 81ms
- PhenoAge reduced from to 26.74 to 23.27 years
- Bortz age added at 23.4 years
- CRP reduced to < 0.1 (undetected)
- Cholesterol reduced to 5.9 mmol/L, and LDL reduced to 3.9 mmol/L
- Vitamin D rose from 34.1ng/mL to 36.46ng/mL
2026-06-03
- Resting heart rate rose from 47 to 51bpm
- Systolic blood pressure fell and diastolic rose, from 122/63 to 120/70
- Average HRV rose from 71 to 72ms
- Average PWV, sleep score, Withings nerve health stayed the same
- Alk. Phosphotase (ALP) went down from 82 to 79U/L, continuing its downward trend from a high of 90 last year, which I have been focusing on so I’m proud of that one
- Bilirubin went up slightly from 17 to 18umol/L
- GGT went down slightly from 24 to 23U/L
- Fasting glucose went down from 4.8 to 4.6mmol/L, but HbA1c went up slightly from
32 mmol/mol to 34 - CRP went up slightly from 0.3 to 0.4mg/L
- Hemoglobin is up from 161 g/L to 165, which I like
- MCV went from 89 fL to 91, which I don’t like
- Cholesterol went up from 5.8 to 6.2 mmol/L which is the wrong direction and I need to focus on that, as did triglycerides, HDL, and LDL
- EGFR improved slightly from 114 to 117
- VO2max and 12-minute run distance reduced slightly, from 2.21km (38.1 vo2max) to 2.18km (37.4 vo2max)