Monitoring
What isn't measured can't be improved. Regular biomarker tracking allows you to adjust your protocol and detect imbalances early.
Why regular monitoring?
Early detection of imbalances before symptoms
Adjustment of your dietary supplement dosages based on your results
Objective measurement of your progress
Motivation through tangible data
Continuous personalization of your protocol
Reference targets
These targets are ambitious but achievable. The goal is progress, not perfection. Blood biomarker ranges are sourced from Singular's biomarker library and synced automatically with their detail pages.
Blood biomarkers
About twenty canonical longevity markers, grouped by biological axis. Click a biomarker name to access its full page: physiological role, clinical significance, influencing factors, and studies.
| Category | Biomarker | Optimal range |
|---|---|---|
| Cardiovascular function | Apolipoprotein B | < 80 mg/dL |
| Cardiovascular function | HDL Cholesterol | > 1.2 mmol/L |
| Cardiovascular function | Triglycerides | < 1.7 mmol/L |
| Inflammation | hs-CRP (High-Sensitivity C-Reactive Protein) | < 1 mg/L |
| Vitamins & Methylation | Homocysteine | < 10 µmol/L |
| Glycemia & Metabolism | HbA1c (Glycated Hemoglobin) | < 5.7 % |
| Glycemia & Metabolism | Fasting Blood Glucose | 70 - 90 mg/dL |
| Glycemia & Metabolism | Fasting Insulin | 2 - 5 uIU/mL |
| Glycemia & Metabolism | HOMA-IR | < 1 index |
| Vitamins & Methylation | Vitamin D (25-OH) | 30 - 60 ng/mL |
| Vitamins & Methylation | Vitamin B9 | 400 - 1,000 ng/mL |
| Minerals & Trace elements | Magnesium | 5 - 6.5 mg/dL |
| Minerals & Trace elements | Copper/Zinc Ratio | 0.9 - 1.1 ratio |
| Iron & Oxygenation | Ferritin | 40 - 85 ug/L |
| Iron & Oxygenation | Transferrin Saturation | 24 - 40 % |
| Renal function | Cystatin C | 0.55 - 0.85 mg/L |
| Renal function | Combined eGFR | > 90 mL/min/1.73 m2 |
| Thyroid function | TSH | 1 - 2.5 mIU/L |
Functional and body composition measures
Indicators beyond blood: body composition, aerobic capacity, strength. Grip strength and gait speed are among the most robust mortality predictors after age 50.
| Category | Indicator | Optimal target |
|---|---|---|
| Composition | Muscle mass (SMI) | > 10 kg/m² (M) / > 6.8 (F) |
| Composition | Body fat | < 15% (M) / < 22% (F) |
| Cardiovascular | Resting heart rate | < 50 bpm |
| Cardiovascular | Blood pressure | < 120/80 mmHg |
| Aerobic | VO₂ max | Top quintile by decade and sex |
| Mobility | Gait speed | > 1.2 m/s |
| Strength | Grip strength | > 50 kg (M) / > 32 kg (F) |
For complementary markers not listed here (Lp(a) to be measured once in a lifetime, LDL-C, peripheral thyroid hormones, erythrocyte omega-3 index), ask your physician for a dedicated prescription.
Biological age
Beyond isolated biomarkers, biological age measures the global aging trajectory from epigenetic signatures (DNA methylation), proteomic profiles, or functional metrics. Five approaches exist — complementary rather than competing.
Five complementary approaches
- Epigenetic clocks. Horvath, GrimAge, DunedinPACE — based on DNA methylation at CpG sites; median error 3.6 years for Horvath; GrimAge predicts mortality, DunedinPACE measures aging speed.
- Composite blood biomarkers. KDM (Klemera-Doubal Method) over 10 markers including cystatin C, hsCRP, HbA1c, and albumin.
- Plasma proteomics. Lehallier waves (2019): distinct proteomic signatures at 34, 60, and 78 years.
- Functional measures. Gait speed, grip strength, VO₂ max. Each +0.1 m/s of gait speed is associated with -12% all-cause mortality.
- Integrated scores. Weighted combination of the previous approaches to reduce the variance of any single measurement.
Longitudinal reading required
Epigenetic clocks have a non-trivial test-retest error. A single measurement has no clinical value: only a 6 to 12-month trajectory under intervention can detect an effect. Documented benefits are measured in years — the Fitzgerald pilot study (2021) showed -3.23 years of epigenetic age in 8 weeks of integrated protocol.
Read the full analysis : Biological age: five approaches to measure how you really age
Recommended schedule
| Exam | Frequency | Notes |
|---|---|---|
| Biological panel | 3-6 months | 20 to 30 key biomarkers |
| Specific biomarkers | On doctor's advice | Based on individual conditions |
| Full body MRI | Annual | Early detection (optional) |
| Cancer screenings | By age | Colorectal (50+), breast (50+), prostate (50+), cervical (25+) |
| Dermatology check | Annual | Mole monitoring |
| Dentist | 6 months | Professional cleaning |
| Ophthalmologist | Annual | Eye health |