Advanced Longevity Bloodwork: Beyond the Basics for Plant-Based Living

You've got the plant-based basics down—B12, Vitamin D, Iron, Omega-3s. But when it comes to fully optimizing your healthspan and preventing chronic diseases, it's essential to dive deeper.

If you're predominantly eating a whole-food, plant-based diet—rich in fruits, veggies, legumes, whole grains, nuts, and seeds—your biomarkers are likely already in the optimal range, supporting longevity.

However, simply avoiding animal products doesn't guarantee perfect health. Diets high in processed plant-based foods (refined sugars, meat alternatives, processed snacks, oils) can negatively affect critical biomarkers like ApoB, CRP (inflammation), insulin sensitivity, and lipid particle size.

Today, we explore advanced blood markers that reveal deeper insights into your cardiovascular health, inflammation levels, metabolic status, and more

1. ApoB (Apolipoprotein B)

Why it matters: ApoB strongly predicts heart disease risk, more accurately than LDL cholesterol alone.

Optimal range: < 80 mg/dL (optimal), ideally <60 mg/dL

How to optimize:

• Limit saturated fats (even from processed plant-based foods)

• Increase soluble fiber (beans, oats, barley)

• Eat nuts and seeds regularly

2. High-Sensitivity CRP (hs-CRP)

Why it matters: Measures chronic inflammation—a silent driver of aging.

Optimal range: < 1.0 mg/L (low inflammation)

How to optimize:

• Prioritize anti-inflammatory foods (berries, leafy greens, turmeric)

• Actively manage stress (meditation, yoga)

• Engage in moderate daily exercise

3. Fasting Insulin & HbA1c (Blood Sugar Control)

Why it matters: Elevated insulin and blood sugar accelerate aging, negatively impacting metabolism and cognitive function.

Optimal ranges:

• Fasting Insulin: < 5 µIU/mL

• HbA1c: < 5.4%

How to optimize:

• Pair carbs with protein, fiber, and healthy fats

• Practice time-restricted eating (10-12 hour eating window)

• Post-meal walking to lower glucose peaksA Simple, Plant-Based Way to Unwind

4. Lipid Particle Size (Advanced Lipid Panel)

Why it matters: Small, dense LDL particles significantly increase heart disease risk compared to larger particles.

Optimal target: Large LDL particles (Pattern A), minimize small dense LDL (Pattern B)

How to optimize:

• Reduce refined sugars and processed carbs

• Regular aerobic and resistance exercise

• Maintain a healthy weight through balanced eating

5. Homocysteine

Why it matters: Elevated homocysteine is linked to increased heart disease, stroke, dementia, and poor methylation.

Optimal range: < 9 µmol/L

How to optimize:

• Consistent B12 supplementation

• Daily intake of folate-rich foods (greens, beans, lentils)

• Consider a methylated B-vitamin complex if necessary

Your Action Plan:

To truly optimize your healthspan and ensure your plant-based lifestyle supports your longevity goals, consider the following steps:

✅ Schedule Annual Advanced Bloodwork Tests
Regular testing helps you monitor vital biomarkers such as ApoB, hs-CRP, fasting insulin, and HbA1c. These markers provide insights into your cardiovascular health, inflammation levels, and metabolic function.​

✅ Aim for Optimal, Not Just Normal, Ranges
Standard lab results often indicate "​normal" ranges based on the general population, which may include individuals with suboptimal health. Strive for biomarker levels associated with reduced disease risk and enhanced longevity.​

✅ Adjust Your Diet, Supplements, and Lifestyle Proactively
Use your bloodwork results to make informed decisions about your nutrition, supplementation, and daily habits. For instance, if your ApoB levels are elevated, consider increasing your intake of soluble fiber and reducing saturated fats.​

✅ Track Your Progress Over Time
Monitoring changes in your biomarkers allows you to assess the effectiveness of your interventions and make necessary adjustments. Consistent tracking can help you maintain optimal health and prevent potential issues before they arise.

To streamline this process, consider utilizing tools like InsideTracker, which offers comprehensive blood biomarker analysis and personalized recommendations.

With their Blood Results Upload feature, you can input existing lab results and receive tailored guidance on optimizing your health markers.

What’s Next?

Later this week, we're looking at easy ways to make your main meals even more nutritious.

Until then, book your advanced longevity blood tests and optimize your plant-based choices.

Stay informed and thrive,

Live Better, Live Plant-Based