I’ve been reading quite a lot of health and fitness books lately, and one thing I keep noticing is how often these books mention different biomarkers that we should keep an eye on—ideally at least once a year. It’s both interesting and frustrating because every time I pick up a new book, I find either the same biomarkers listed or new ones that I can’t easily compare with those from other books. So, I decided to put all this information in one place and share it with you!
Now, this table below isn’t about comparing numbers side by side—most of the values are pretty similar since they’re based on solid research. Instead, it’s about highlighting which books you might want to check out if you’re curious about specific biomarkers. You’ll notice that some books focus on different biomarkers, and a few even go beyond just telling you what’s “normal” by giving you the “optimal” levels to aim for.
Of course, talking to your doctor or reading the latest research papers is always the best way to get accurate health advice. But if you’re like me and love learning from books, this guide can be a great starting point!
| Biomarker | Good Energy | Longevity.. simplified | The Diabetes Code | The New Menopause |
|---|---|---|---|---|
| Triglycerides | Normal < 150 mg/dL. Optimal < 80 mg/dL | – | Normal < 150 mg/dL. | – |
| HDL | Normal: >40 mg/dL (men), >50 mg/dL (women). Optimal 50-90 mg/dL. | Normal: >40 mg/dL (men), >50 mg/dL (women). | Normal: >40 mg/dL (men), >50 mg/dL (women). | – |
| Fasting glucose | Normal <100 mg/dL. Optimal 70-85 mg/dL. | <100 mg/dL | <100 mg/dL | – |
| Blood Pressure | Normal <120 systolic and <80 diastolic mmHg | Normal <120 systolic and <80 diastolic mmHg (systolic matters the most) | Normal <130 systolic and <85 diastolic mmHg | – |
| Waist Circumference | Normal: <102 cm (men), <88 cm (women). Optimal: <90 cm (men), <80 cm (women) | <102 cm (men), <88 cm (women). | <102 cm (men), <88 cm (women). | – |
| Triglyceride-to-HDL Ratio | <1.5 = good. the lower, the better. <1 = recommended. >3 = strongly suggestive of insulin resistance. | <150 mg/dL | – | Ideal: 2.0 or less. Good: 4.0-6.0. Bad: 6.0 or above. |
| HbA1c | Normal: <5.7% Optimal: 5-5.4% | Normal <5.7% | – | – |
| Uric Acid | Normal: 2.5-6 mg/dL (men), 1.5-6 (women) Optimal: <5 mg/dL (men), 2-4 (women) | Optimal <5. Can indicate high blood pressure and issues other than gout. | – | – |
| Fasting Insulin | Normal: <25 mIU/L Optimal: 2-5 mIU/L. Concerning: >10 mIU/L | – | – | – |
| HOMA-IR | <2, lower is better | – | – | – |
| hsCRP | Low risk: <1 mg/L Average risk: 1-3 mg/L High risk: >3 mg/L Optimal: <0.3 mg/L | – | – | – |
| Liver Enzymes | Normal= ALT: 7-55 U/L, AST: 8-48 U/L, GGT: 8-61 U/L – Optimal= ALT >17 U/L, GGT: <25 U/L (men), <14-20 U/L (women). Good <8 U/L | – | – | – |
| Vitamin D | Normal: 20-50 ng/mL Optimal: 40-60 ng/mL | – | – | – |
| Cholesterol | – | Preferably <180 | – | – |
| Lp(a) | – | Normal < 30 mg/dL. Responsible for 15% of heart attacks at young age. | – | – |
| ApoB | – | Optimal < 70. Tracks risk of heart disease better than LDL | – | – |
| Homocystein | – | Healthy: 5-15 mcmol/L. Related to risk of dementia. | – | – |
Notes:
The Diabetes Code identifies three out of five biomarkers: HDL cholesterol, fasting glucose, blood pressure, waist circumference, and triglycerides, as key indicators of metabolic syndrome.
Once again, I want to emphasize the importance of consulting with your doctor. While books can provide great insights and help you understand more about biomarkers, a healthcare professional can give you personalized advice and guidance tailored to your unique health needs.
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