My 2025 Longevity Biomarker Audit
I look healthy on the outside. My tests tell a more nuanced story. This is a straight account of my data, my blind spots, and what I’m fixing next.
Hi, I’m Shan. I run a science-first longevity company, Xandro Lab, in Singapore. Most of what I write here comes from what I’m learning while building inside the longevity ecosystem. Product work, research discussions, testing protocols, and the many conversations happening quietly behind the scenes.
Longevity as a space is gaining momentum, but it’s still small. People are still figuring things out. I’ve been involved since 2023, and being close to the ecosystem has given me access to information, perspectives, and experimentation that I try to put to good use, both in products and in what I share here.
One question that comes up again and again in this space - What do your biomarkers actually look like?
So today, I’m sharing my own longevity test results. These tests were done with Dr. Hisham. To be clear, I’m still due for a proper consultation with him, and I’ll get a more refined medical summary once that happens.
What you’re reading here is my current understanding, built using the data I have and the tools available today, including current AI models. This is not medical advice. It’s a transparent look at where I stand, how I’m interpreting it, and what I plan to do next.
What This Post Covers
To keep this readable, here’s how this is structured:
Why I started testing
What pushed me to start measuring biomarkers instead of relying on how I felt.What a longevity test actually includes
A practical breakdown of what goes into a longevity test, beyond just “blood work.”My longevity biomarkers
A direct walk-through of my data. What looks good, what needs work, and what I’m watching closely.A stricter longevity lens (Medicine 3.0)
A short section on how some biomarkers look fine by normal standards, but need tighter targets if longevity is the goal.Where I’m heading next
Lifestyle, training, supplementation, and what I plan to measure going forward.
Let’s start.
1. Why I Started Testing
I started testing because I was already working in the field of longevity.
I was building products that claim to help people live longer, recover better, stay sharper. And at some point, I felt uncomfortable selling solutions without knowing, for myself, whether any of this actually made a difference.
Almost anyone who’s spoken to me for more than a few minutes has heard me talk about diagnostics. Because the real question is simple. Do the interventions we talk about actually change anything?
Supplements.
Lifestyle changes.
Sleep.
Strength training.
Even things like stress management.
Do they move real markers in your body, or do they just make you feel like you’re doing something? That’s why I started measuring.
Blood tests.
DNA testing.
Sleep and recovery tracking using Whoop and Garmin.
There are deeper tests I haven’t done yet. Full-body MRI. Some advanced imaging. A few niche diagnostics. Those will come later.
For now, I wanted clarity on the basics. The fundamental biomarkers that actually tell you where you stand. It was about knowing my starting point, and knowing what to fix.
2. What Does a Longevity Test Actually Include?
Note: If you don’t want to bore yourself with medical terms and details, and are interested at my test results - please go to section 3.
When people hear “longevity testing,” they often think it’s one thing. It isn’t.
At a very basic level, it starts with three main inputs:
Blood
Urine
Body composition
Blood is the core. This is where most longevity biomarkers come from. Urine adds another layer, especially for kidney health and hydration. Body composition tells you what your weight and training are actually doing inside your body.
In my case, body composition was done using a BIA machine. You can go deeper with a DEXA scan if you want, but for most people, it’s not strictly necessary.
Beyond this, there are optional layers:
MRI scans
CT scans
Brain imaging tests
I haven’t done those yet. They’ll come later. For now, I wanted clarity on the fundamentals.
What Blood Biomarkers Tell You
A standard longevity blood panel usually covers multiple systems, not just one.
Hematology
This is the most basic layer.
Red blood cells : Measures how many oxygen-carrying cells you have. Too low affects energy and endurance; too high can thicken blood and increase cardiovascular strain.
White blood cells : Reflects immune system activity; chronically high levels can signal inflammation or ongoing physiological stress, while very low levels may indicate immune suppression.
Platelets : Involved in blood clotting. Abnormal levels can increase bleeding or clotting risk.
Hemoglobin : Shows how well oxygen is transported to tissues. Low levels reduce stamina and cognitive performance.
These markers tell you about oxygen delivery, immune function, and whether anything obvious is off.
Inflammation
People talk about “high inflammation” very loosely. If you actually want to know whether your body is inflamed, you need to look at hs-CRP.
hs-CRP (high-sensitivity C-reactive protein) : One of the best markers of low-grade, chronic inflammation. Elevated levels are linked to higher cardiovascular and cognitive risk over time.
Diabetes and metabolic screening
This includes:
Blood glucose : Measures current blood sugar levels. Chronically elevated values indicate impaired glucose handling.
HbA1c : Reflects average blood sugar over the last 2–3 months. Higher values increase long-term risk of diabetes and cardiovascular disease.
Insulin : Shows how much insulin your body needs to manage glucose. Higher levels often indicate insulin resistance.
Lipids and cholesterol
This is where most people stop.
Total cholesterol : A broad measure that includes different cholesterol particles. Alone, it’s not very informative.
HDL cholesterol : Associated with lipid transport and metabolic health. Higher is generally protective.
LDL cholesterol : Often called “bad cholesterol,” but it’s a rough proxy. Particle number matters more than LDL alone.
Triglycerides : Reflect how the body handles fats and carbohydrates. High levels often signal insulin resistance.
But there’s a more detailed layer that matters more long term.
ApoB : Represents the number of atherogenic particles in the blood. One of the strongest predictors of lifetime cardiovascular risk.
ApoA1 : The main protein component of HDL. Higher levels are generally favourable.
ApoB to ApoA1 ratio: A balance marker between harmful and protective lipoproteins.
Lipoprotein(a) : A genetically determined risk factor for cardiovascular disease. Less modifiable by lifestyle.
This is what people like Dr. Peter Attia talk about when they discuss lifetime cardiovascular risk.
Cardiac biomarkers
This includes things like:
Creatine kinase : Reflects muscle breakdown and recovery. Elevated levels may appear after intense training.
High-sensitivity troponin-I : A marker of cardiac muscle stress. Persistently elevated levels are linked to higher future cardiovascular risk.
These markers give insight into cardiac stress, recovery, and long-term heart risk, even in people who feel fine.
Kidney health and urine biochemistry
This is where blood and urine work together.
Creatinine : A waste product filtered by the kidneys. Used to estimate kidney function.
eGFR : An estimate of how well the kidneys are filtering blood. Lower values suggest declining kidney function.
Electrolytes like sodium and potassium : Key electrolytes that regulate hydration, nerve function, and blood pressure.
Urine albumin : Detects early kidney damage. Even small increases are linked to higher cardiovascular risk
These tell you how your kidneys are functioning and how well your body is managing fluids and electrolytes. This is also where you get clues about salt intake.
Bone, joint, and iron status
This includes:
Calcium and Phosphate : Essential for bone strength and muscle contraction.
Uric acid : High levels are linked to gout and may correlate with metabolic stress.
Iron : Needed for oxygen transport. Too little causes fatigue; too much increases oxidative stress.
Ferritin : Reflects iron stores in the body. Both low and high levels can be problematic
These matter for strength, recovery, and long-term structural health. Iron is especially tricky. Too little is a problem. Too much is also a problem.
Minerals and vitamins
This is where a lot of people get surprised.
Magnesium : Magnesium is involved in muscle contraction, nerve signalling, sleep quality, glucose control, and stress regulation. Low levels are associated with poor sleep, cramps, insulin resistance, and higher inflammation over time.
Vitamin B12 : Vitamin B12 is essential for nerve health, red blood cell production, and brain function. Borderline levels can show up as fatigue, brain fog, or long-term cognitive issues even if blood counts look normal.
Folic acid : Folic acid supports DNA synthesis, cell repair, and red blood cell formation. It also helps regulate homocysteine levels, which are linked to cardiovascular and brain health.
Vitamin D : Vitamin D plays a role in bone strength, immune function, muscle performance, and hormonal regulation. Chronically low levels are associated with weaker immunity, poorer recovery, and higher long-term disease risk.
You can train hard, eat well, and still be low here. I was.
Liver function
This includes:
ALT (Alanine aminotransferase) : A marker of liver cell stress or damage.
AST (Aspartate aminotransferase) : Found in liver and muscle. Interpreted alongside ALT
ALP (Alkaline phosphatase) : Related to bile flow and bone metabolism.
GGT (Gamma-glutamyl transferase) : Sensitive marker of liver stress, alcohol exposure, and metabolic strain.
Albumin : Reflects liver synthetic function and overall nutritional status.
Your liver is doing a lot of silent work. These markers tell you whether it’s coping well or under stress.
Thyroid function
TSH : Signals how much stimulation the thyroid needs. High levels may indicate underactive thyroid function.
Free T4 : The active thyroid hormone influencing metabolism and energy levels.
This affects energy, metabolism, and how “on” you feel day to day.
Hormonal health
This looks different for men and women. In my tests, this included:
Total testosterone : The total amount of testosterone circulating in the blood.
SHBG (Sex Hormone-Binding Globulin) : A protein that binds testosterone, reducing how much is biologically active.
Free testosterone : The fraction of testosterone available to act on tissues.
Free Androgen Index (FAI) : A ratio estimating how much testosterone is bioavailable.
Cortisol : A stress hormone that affects metabolism, immune function, and recovery when chronically elevated.
For men, testosterone plays a big role in muscle, recovery, and motivation.
For women, hormonal interpretation is different and more contextual. Cycles, estrogen, progesterone, and thyroid often matter more than a single testosterone number. The point is not comparison. The point is baseline and trend.
Urine analysis
This includes:
Urine pH and specific gravity : Reflect hydration status and kidney concentrating ability.
Protein, glucose, ketones in urine : Abnormal findings may signal kidney stress or metabolic issues.
It gives another view into kidney health, hydration, and whether anything unusual is happening quietly.
3. My Longevity Biomarkers
Below is a system-by-system walk-through of my latest longevity test results.
🟢 looks good
🟡 worth watching
🔴 needs work
Blood and Hematology
Red blood cell count 🟢
Healthy oxygen-carrying capacity, supporting endurance and energy.Hemoglobin 🟢
Normal levels, supporting stamina, exercise performance, and cognitive function.Hematocrit 🟢
Within range, suggesting good hydration and blood viscosity.White blood cell count 🟢
Balanced immune activity, no signs of chronic immune stress.Platelet count 🟢
Normal clotting function.ESR (erythrocyte sedimentation rate) 🟢
Low, suggesting low baseline inflammation.
Inflammation
hs-CRP 🟢
Very low. One of the strongest signals for low long-term cardiovascular and inflammatory risk.
Metabolic Health and Diabetes Risk
Glucose (random) 🟢
Normal short-term glucose control.HbA1c 🟡
Within normal range, but not aggressively low from a longevity perspective. Worth monitoring.Insulin 🟢
Low, suggesting good insulin sensitivity.
Lipids and Cardiovascular Risk
Total cholesterol 🟢
Within a healthy range.LDL cholesterol 🟢
Low and not concerning.HDL cholesterol 🟢
Reasonable and supportive of metabolic health.Triglycerides 🟢
Very low, usually a sign of good metabolic flexibility.ApoB 🟢
Low and within the range many longevity-focused clinicians aim for.ApoA1 🟢
Healthy and supportive.ApoB/ApoA1 ratio 🟢
Favourable balance between risk and protective lipoproteins.Lipoprotein(a) 🟢
Low, reassuring given its genetic risk component.High-sensitivity troponin-I 🟢
Low, suggesting minimal cardiac stress.
Muscle and Recovery Markers
Creatine kinase (CK) 🟡
Within range, likely influenced by training load. Not concerning.
Kidney Health and Electrolytes
Creatinine 🟢
Normal, consistent with good kidney function.eGFR 🟢
Healthy filtration capacity.Urine microalbumin 🟢
Very low, reassuring for both kidney and cardiovascular health.Sodium and potassium 🟢
Balanced, suggesting hydration and salt intake are appropriate.
Bone, Joint, and Uric Acid
Calcium 🟢
Normal, supporting bone strength and muscle contraction.Phosphate 🟢
Within range, supporting skeletal and cellular function.Uric acid 🟡
Normal, but worth watching over time, especially with diet and training volume.
Iron Status
Iron 🟢
Normal circulating levels.Ferritin 🟢
Healthy iron stores.Transferrin and saturation 🟢
Balanced iron transport.
Minerals and Vitamins
Magnesium 🟢
Adequate, supporting muscle function, sleep quality, and metabolic health.Vitamin B12 🟡
Borderline. Not deficient, but not ideal for long-term neurological health.Folic acid 🟢
Adequate, supporting red blood cell production and homocysteine control.Vitamin D 🔴
Still low. One of the clearer gaps that needs fixing.
Liver Function
ALT 🟢
No signs of liver cell stress.AST 🟢
Normal, interpreted alongside ALT.ALP 🟢
Normal bile flow and bone-related activity.GGT 🟢
Low, suggesting minimal liver and alcohol-related stress.Albumin 🟢
Healthy liver synthetic function and nutritional status.
Thyroid Function
TSH 🟢
Normal thyroid signalling.Free T4 🟢
Adequate active thyroid hormone levels.
Hormonal Health (Male Context)
Total testosterone 🟢
High-normal, supporting muscle, recovery, and energy.SHBG 🟡
On the lower end of normal. Not a problem, but worth watching with sleep and metabolic health.Free testosterone / Free androgen index 🟢
High, explaining muscle mass and recovery capacity.Cortisol 🟢
Within range, suggesting stress is not chronically elevated.
Body Composition
Body fat percentage 🟢
Low and healthy.Visceral fat 🟢
Very low. A strong longevity positive.Overall muscle mass 🟢
High for my size.Leg muscle development 🟡
Slightly behind upper body and core. Not an issue now, but a clear signal to bias training toward legs.
4. Stricter Medicine 3.0 Audit
This is how my biomarkers would look like in a stricter Medicine 3.0 audit by Dr. Peter Attia, without his 6 figure consultation fee.
🟢 The Wins (Optimized)
Cardiovascular Defense: My ApoB is at 66 mg/dL and Lp(a) is a low 5.8 mg/dL. This is the “Gold Standard” for low cardiac risk. Combined with a hs-CRP of <0.40 mg/L, there is virtually no systemic inflammation.
Metabolic Efficiency: My fasting Insulin is 4.2 mU/L. Even though my HbA1c is 5.6%, the low insulin suggests I am highly insulin-sensitive and processing fuel efficiently.
Androgen Status: My Total Testosterone is robust at 23.0 nmol/L. This supports the high muscle mass seen on my InBody report.
Organ Reserve: My liver and kidney markers (ALT, AST, eGFR) are all in the top tier of healthy ranges.
🟡 Worth Watching (The Nuance)
SHBG & Free Androgen Index: My SHBG is at the lower end of the range at 25.8 nmol/L , which pushes my Free Androgen Index to 89.1%. While this helps with muscle building, I want to ensure my SHBG doesn’t drop further, as it can be a lead indicator for metabolic stress.
Vitamin B12: At 238 pmol/L, I am technically “normal,” but in the lower third of the range. For optimal cognitive energy, I’d prefer to see this closer to 400-500.
Physique Balance: My InBody scan shows my upper body is at 116-123% of ideal lean mass , while my legs are at 104-105%. I’m not “weak,” but I am definitely upper-body dominant. It’s time to hit the squat rack.
🔴 Needs Work (The Gaps)
Vitamin D Deficiency: This is the clear “fail” in the report. My level is 20.3 ng/mL , which is below the 30.0 ng/mL threshold for sufficiency. This impacts everything from immunity to bone density and needs immediate fixing
Closing Notes: Where I’m Headed Next
I’ll stop here for now. This was already a lot of information, and I don’t want this to turn into a data dump.
Going forward, on the measurement side, I’m keeping an eye on a few things:
VO₂max, currently estimated via Whoop, with a proper lab test planned next year
A DEXA scan, not because I see risk, but because it gives a clearer view of body composition
Simple strength and movement markers, like grip strength and balance, where I’ve already spotted asymmetries
Some of these small tests surprised me. My right-hand grip is weaker than my left. My foot pressure sits more on my ankles than my toes, which explains recurring foot pain. These aren’t headline metrics, but they tell me how my body is actually functioning day to day.
Lifestyle-wise, sleep is the biggest drift. I used to sleep earlier. Now it’s closer to midnight or later, and I wake up around 8. Exercise volume has dipped too. I still train three to four days a week, but it’s shorter and less structured than before. That needs correcting.
Health-wise, my priorities are clear. Sports and athletic performance matter to me. HYROX has been a big anchor, and I’m doing at least two, possibly three events next quarter. That means muscle mass, recovery, and inflammation control aren’t optional.
Supplement-wise, I’ve kept things fairly consistent:
Protocol X daily, covering creatine, NMN, taurine, and a broader base
Vitamin D, which has improved but still needs work
Magnesium, which I take consistently for sleep, muscle recovery, and cramps
Turmeric curcumin recently, mainly for throat inflammation
Ashwagandha to manage stress and temper the aggression that’s crept in during a very demanding phase
I’m not chasing more supplements. I’m focusing on consistency, then retesting. Vitamin D, in particular, is something I’ll recheck in about six months.
That’s it for my 2025 longevity audit.
I’ll test again mid next year or towards the end of next year, and I’ll share what’s changed, what improved, and what didn’t move at all. Longevity, for me, isn’t about being extreme. It’s about staying honest with the data and adjusting before things break.
I will see you next Sunday. Cheers!
Shan