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The 12 Biomarkers Biohackers Track (And Why You Should Too)
January 15, 20266 min readGenki
Beyond the standard panel: discover the blood markers that Bryan Johnson, Peter Attia and longevity enthusiasts track to optimize their health.
Your doctor says your labs are "normal." But for biohackers and longevity enthusiasts, "normal" isn't the goal. Optimal is.
The difference between normal and optimal
"Normal" reference ranges represent 95% of the population — including unhealthy people. Biohackers aim for values associated with longevity and peak performance.
Why Go Beyond the Standard Panel?
The standard blood panel is designed to detect disease, not optimize health. Bryan Johnson (Blueprint Protocol) runs over 100 tests regularly. Peter Attia recommends an extended panel for his patients.
The Biohacker Philosophy
- Detect early: Spot trends before they become problems
- Optimize: Aim for values associated with healthy centenarians
- Personalize: Adapt diet and supplements based on YOUR data
- Track: Measure the impact of every intervention
The 12 Key Biomarkers
1. HbA1c (Glycated Hemoglobin)
<5.0%
Optimal biohacker
5.0-5.6%
Normal
5.7-6.4%
Prediabetic
>6.5%
Diabetic
Why it matters: HbA1c reflects your average blood sugar over 3 months. Chronically elevated glucose accelerates aging (protein glycation).
Bryan Johnson maintains his HbA1c at 4.7% — the level of a perfectly healthy teenager.
2. hsCRP (High-Sensitivity C-Reactive Protein)
| Level | Cardiovascular Risk |
|---|---|
| < 0.5 mg/L | Optimal |
| 0.5-1.0 mg/L | Low |
| 1.0-3.0 mg/L | Moderate |
| > 3.0 mg/L | High |
Why it matters: Low-grade chronic inflammation is linked to almost every disease of aging. hsCRP is the most sensitive marker.
3. Homocysteine
The Forgotten Marker
- Optimal: < 7 µmol/L
- Acceptable: 7-10 µmol/L
- Elevated: > 10 µmol/L
Elevated homocysteine often indicates B12, B6 or folate deficiency — and increases cardiovascular and cognitive decline risk.
4. Apolipoprotein B (ApoB)
More Important Than LDL
ApoB counts the number of atherogenic particles, not just the cholesterol they carry. It's a better predictor of cardiovascular risk.
Biohacker target: < 60 mg/dL (very aggressive) to < 90 mg/dL
5. Lp(a) — Lipoprotein(a)
The Genetic Factor You Can't Ignore
- Test once (genetically determined)
- Optimal: < 30 nmol/L
- High risk: > 75 nmol/L
- Not very modifiable by lifestyle (but important to know)
6. Fasting Insulin
<5
Optimal
5-10
Acceptable
>10
Resistance
Why it matters: Elevated insulin often precedes elevated HbA1c by years. It's an early indicator of insulin resistance.
7. HOMA-IR (Insulin Resistance Index)
Calculated: (Fasting Glucose × Fasting Insulin) / 405
| HOMA-IR | Interpretation |
|---|---|
| < 1.0 | Optimal sensitivity |
| 1.0-1.9 | Normal |
| 2.0-2.9 | Early resistance |
| > 3.0 | Significant resistance |
8. Vitamin D (25-OH)
The Underrated Marker
Most people are deficient. Biohackers aim for:
- Optimal: 60-80 ng/mL
- Minimum: 40 ng/mL
- Deficient: < 30 ng/mL
Impact: immunity, mood, muscles, bones, metabolism.
9. Ferritin
The Delicate Balance
| Situation | Optimal Level |
|---|---|
| Men | 50-150 ng/mL |
| Premenopausal women | 50-100 ng/mL |
| Postmenopausal women | 50-150 ng/mL |
Too low = anemia, fatigue. Too high = oxidative stress, inflammation.
10. Thyroid: TSH, Free T3, Free T4
TSH
Optimal: 1.0-2.0 mIU/L
Free T4
Mid-to-high normal
Free T3
Mid-to-high normal
Thyroid controls metabolism. A "high-normal" TSH (3-4) may already indicate suboptimal function.
11. Testosterone (Total + Free)
For Men AND Women
The Vitality Hormone
Men (optimal):
- Total: 600-900 ng/dL
- Free: 15-25 pg/mL
Women (optimal):
- Total: 30-70 ng/dL
- Free: 1-5 pg/mL
Impact: energy, muscle, mood, cognition, libido.
12. IGF-1 (Insulin-like Growth Factor)
The Controversial Longevity Marker
- Sweet spot: neither too low nor too high
- Target: 100-180 ng/mL (age-dependent)
- Too high: associated with certain cancers
- Too low: muscle loss, frailty
The Advanced Panel (Going Deeper)
1
Omega-3 Index
Measures EPA/DHA in cell membranes. Target: > 8%.
2
GGT (Gamma-GT)
Early marker of liver stress and insulin resistance. Optimal: < 20 U/L.
3
Cortisol (Circadian Rhythm)
High in morning, low at night. A flat profile indicates chronic stress.
4
DHEA-S
Anti-aging hormone. Declines with age but can be maintained.
Recommended Testing Frequency
| Marker | Frequency |
|---|---|
| Basic panel (CBC, metabolic) | Every 3-6 months |
| Advanced lipids (ApoB, Lp(a)) | 1-2x/year |
| Hormones | 1-2x/year |
| HbA1c, hsCRP | Every 3-6 months |
| Vitamin D | 2x/year (summer/winter) |
How to Get These Tests
Options in the US
- Primary care doctor: Can order most, but may resist "non-standard" tests
- Direct-to-consumer labs: Quest, Labcorp, InsideTracker, etc.
- Functional/preventive medicine doctors: More open to comprehensive panels
- Telehealth: Some specialized physicians prescribe remotely
How to Use Genki for Tracking
Track Your Biomarkers
With Genki, you can:
- Import all your lab results
- Visualize trends over multiple years
- Compare your values to optimal ranges (not just "normal")
- Get alerts when a marker leaves YOUR target zone
- Export to share with your doctor
Final Thoughts
To measure is to know. Biohackers don't run more tests out of vanity — they do it because data enables informed decisions.
You don't need to run 100 tests like Bryan Johnson. But adding a few key markers to your annual panel can reveal optimization opportunities that the standard panel will never show.
""Traditional medicine waits until you're sick to act. Preventive medicine acts so you never become sick."
"
Start with one or two additional markers. Track them over time. Adjust your lifestyle. Retest. It's the scientific method applied to your own body.
biohackingbiomarkerslongevityquantified selfblood testsoptimization
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