If you’ve ever finished a run and seen your Garmin flash up with a new VO₂ Max estimate, you’ve probably wondered: how accurate is the Garmin VO₂ Max, really? 

VO₂ Max, or maximal oxygen uptake, is often described as the gold standard for cardiovascular fitness. It indicates the maximum amount of oxygen your lungs can inhale during maximal exercise and is strongly linked with endurance performance, longevity, and recovery capacity. 

Garmin watches use algorithms to estimate this value from your workouts — but how close is that number to the truth? In this article, we’ll unpack what VO₂ Max actually measures, how Garmin calculates VO₂ Max, and where the differences arise between real laboratory testing and fitness tracker estimation.

What is VO2 Max?

VO₂ Max stands for maximal oxygen consumption or the maximum volume of oxygen your body can utilise per minute, per kilogram of body weight (ml·kg⁻¹·min⁻¹). 

In simple terms, it’s a measure of how well your heart, lungs, and muscles work together to deliver and use oxygen during exercise. A higher VO₂ Max means your body can generate more energy aerobically, allowing you to sustain harder efforts for longer. 

Several factors influence your VO2 Max:  

• Heart function (stroke volume, cardiac output) 
• Lung capacity 
• Muscle mitochondrial density 
• Capillary network and oxygen delivery 
• Genetics and training status 

VO₂ Max is widely used in sports science and clinical settings to assess aerobic fitness, cardiovascular health, and endurance potential. 

 

How is VO2 Max measured?

In a laboratory setting, VO₂ Max is measured by direct gas analysis during an incremental exercise test, typically on a treadmill or bike ergometer. 

During the test: 

• You wear a metabolic mask connected to a machine that analyses every breath you take. 
• You exercise at a gradually increasing workload until you reach volitional exhaustion. 
• Throughout the test, the equipment measures oxygen consumption and carbon dioxide production in real time. 

The point where oxygen consumption plateaus despite increasing effort is your true VO₂ Max. 

A lab-based VO₂ Max is the only way to directly measure your VO₂ Max score. Everything else, including Garmin, Apple, Fitbit, and Polar estimates, uses prediction models. These models are based on correlating measurable inputs with lab-measured VO₂ Max data. 

Can my Garmin watch measure VO2 Max?

Not exactly — and this is the crucial point. 

Your Garmin cannot measure VO₂ Max because it doesn’t analyse your oxygen or carbon dioxide exchange. Instead, it estimates VO₂ Max using algorithms developed by Firstbeat Analytics (a company owned by Garmin). 

These algorithms are based on correlations between specific, easily-measured metrics (including heart rate, speed, power output, and training history) and the VO₂ Max values recorded in the lab tests of thousands of athletes. Using these data points, Garmin estimates where you might sit on the VO₂ Max scale. While the reading can be a useful trend indicator, it’s not a direct measurement of your physiology. 

So what is my Garmin tracking?

Garmin watches are highly sophisticated movement trackers. They can accurately record: 

• Steps and cadence 
• Heart rate  
• Speed, distance, elevation (via GPS and barometer) 
• Training load and recovery metrics 

However, they can’t see what’s happening inside your body. 

They infer aerobic capacity by observing the relationship between your pace and heart rate and assume that lower heart rates at faster speeds indicate better oxygen utilisation. 

That assumption is largely based on average, but it depends heavily on the data Garmin has been trained on, and how closely you match those test populations. 

For instance, if Garmin’s reference subjects were mostly young male endurance runners, but you’re a 45-year-old recreational triathlete, the algorithm may not represent you perfectly.

 

How accurate is the Garmin VO2 Max estimate? 

Here’s where we get to the heart of the question: how accurate is Garmin VO₂ Max? 

Research comparing Garmin (and other fitness-watch estimates) to laboratory measurements suggests that accuracy varies depending on conditions, activity type, and user characteristics. 

1. The correlation problem 

Garmin’s VO₂ Max algorithm is built on correlation models, meaning it assumes that certain patterns of heart rate and speed correspond to specific VO₂ Max levels. 

However, correlations depend on how similar your training environment and physiology are to the model’s dataset. 

If you run on hilly terrain, uneven surfaces, or in varying weather, your pace-to-heart rate relationship will change. Similarly, if you train mostly in zones affected by fatigue, dehydration, or stress, your readings can be skewed. 

In lab conditions, everything is controlled, including treadmill gradient, air temperature, calibration, and motivation. On the road, none of those factors is standardised. 

2. The variability of sensors 

Optical heart rate sensors (those flashing green lights on your wrist) are far less reliable during movement than chest straps. Motion artefact, skin tone, sweat, and tightness of fit can all affect readings. Even a small heart-rate error can shift VO₂ Max estimates by several points. 

3. The algorithm assumptions 

Garmin’s algorithm assumes that your maximal effort data is representative of your aerobic potential. But if you never hit true maximal effort in training (e.g., because you train below threshold), Garmin may underestimate your VO₂ Max. 

4. How close does the Garmin VO₂ Max estimate get? 

Independent studies comparing Garmin’s VO₂ Max estimates to laboratory tests show mixed results. In trained runners, using consistent outdoor runs, Garmin can come surprisingly close — often within approximately 5% of lab-measured values. In recreational users or in less controlled conditions, the gap widens to around 10–15%. Finally, for cyclists, accuracy tends to drop further still unless a power meter is used.  Garmin’s VO₂ Max is a reasonably good estimate for tracking trends, but not a replacement for a lab-based measurement. 

If your Garmin says 52 ml·kg⁻¹·min⁻¹, and you’re not running in consistent conditions, your true VO₂ Max might be anywhere between 44 and 60. While this can help track the overall trend of your aerobic fitness, it isn’t as accurate as a lab-based VO₂ Max test.  

Should I track my Garmin VO2 Max? 

Absolutely, but for the right reasons. 

The true value of Garmin’s VO₂ Max metric isn’t in the number itself; it’s in the trend. 

If your Garmin VO₂ Max is steadily increasing over weeks or months, it’s a reliable sign that your aerobic fitness is improving, even if the absolute number isn’t exact. 

You can use it to: 

• Monitor long-term progress in aerobic capacity 
• Evaluate training load and recovery balance 
• Spot overtraining or fitness plateaus 
• Motivate consistent effort 

The key is consistency. Track your Garmin VO₂ Max over similar runs (same route, pace, conditions) to get the most reliable data. Used consistently, evidence shows that the Garmin watch provides a valid  VO₂ Max when a lab-based test isn’t available. 

What are the advantages of getting a lab-based VO2 Max test?

A lab VO₂ Max test remains the gold standard for a reason, as it provides direct, personalised, and actionable data that wearable devices can’t replicate. 

At My Vital Metrics, VO2 Max testing involves: 

• Direct gas analysis of oxygen and carbon dioxide 
• Heart rate and ventilatory thresholds 
• Zone-based training recommendations 
• Fuel utilisation metrics 

Key advantages include: 

• Precision: Real physiological measurement rather than estimation. 
• Personalisation: Training zones based on your actual ventilatory thresholds. 
• Context: Integration with your body composition, RMR, and recovery data. 
• Repeatability: Controlled environment for accurate before-and-after comparisons. 
• Motivation and feedback: Objective insight into cardiovascular efficiency and potential improvements. 

For athletes, this means you can target specific intensity zones (Zone 2, threshold, VO₂ intervals) to maximise training efficiency. For recreational runners, it offers a clear picture of your aerobic health, not just a number on your wrist. 

VO₂ Max, longevity, and healthy ageing 

Beyond athletic performance, your VO₂ Max is one of the strongest known predictors of long-term health and lifespan. Research which analysed over 122,000 adults found a clear relationship between cardiorespiratory fitness and all-cause mortality, with no upper limit to the benefits. Those in the highest fitness category had an 80% lower mortality risk compared with the least fit group. 

In practical terms, maintaining or improving your VO₂ Max through regular aerobic training not only boosts endurance but also supports metabolic health, cardiovascular resilience, and healthy ageing. Tracking VO₂ Max, whether via a Garmin estimate or a lab-based test, therefore offers powerful insight into your long-term vitality.

The Garmin VO2 Max verdict  

Garmin’s VO₂ Max estimates are surprisingly good at tracking trends, but they remain approximations based on population data and indirect correlations. 

Here at My Vital Metrics, we’ve conducted over 1800 VO₂ Max tests. In our experience, customers’ lab-based VO₂ Max scores and the readings on their watch can vary pretty significantly. This can be the difference between someone being classified as having a ‘fair’ VO₂ Max and having an ‘excellent’ VO₂ Max. Your watch is a fantastic tool for monitoring progress and maintaining motivation, but it can’t replace the precision of a lab-based VO₂ Max test.

If you want to truly understand your aerobic capacity, training zones, and how your fitness is evolving, a lab-based VO₂ Max test offers the accuracy and depth you need.

At My Vital Metrics, our VO₂ Max testing uses gold-standard gas analysis to provide you with a full physiological profile — the same technology used in elite sports and research labs. Book your lab-based VO₂ Max test today to see how your real numbers compare to your Garmin and take your training to the next level.

 

Whether you’re supporting clients to put together a cardioprotective meal plan or wondering how to prioritise your own heart health through nutrition, it’s important to understand the basics of a cardioprotective diet. 

In this blog, we’ll outline the best foods for heart health, those to avoid, and who can benefit from adopting a heart-healthy meal plan. 

What is a cardioprotective diet?

A cardioprotective diet is a scientifically supported nutrition strategy designed to reduce the risk of cardiovascular disease. Through an emphasis on whole foods, a cardioprotective diet can positively influence lipid profiles, lower blood pressure, reduce systemic inflammation, and enhance endothelial function. 

Cardioprotective foods for heart health

A cardioprotective diet pattern focuses on foods high in omega-3 fatty acids, antioxidants, and fibre, with a strong emphasis on plant-based fats like extra virgin olive oil and nuts, as well as nitrate-rich vegetables and polyphenol-rich fruits. 

At the same time, it discourages the consumption of trans fats, processed foods, refined carbohydrates, and excess sodium, all of which are associated with vascular dysfunction and increased cardiovascular risk.

Who can benefit from a cardioprotective diet?

This style of eating benefits a broad population, particularly those with existing cardiovascular risk factors or conditions. 

Individuals with hypertension, dyslipidaemia, or a family history of heart disease will benefit from the anti-inflammatory and lipid-lowering properties of cardioprotective foods. People managing type 2 diabetes or metabolic syndrome may also see improvements in insulin sensitivity and vascular health. 

Personal trainers working with ageing clients, those returning from injury or illness, or athletes seeking better recovery and cardiovascular performance, can use this dietary strategy to complement exercise programs and promote long-term heart health.

What can I eat on a cardioprotective diet?

Fatty fish

The benefits

Fatty fish such as salmon, mackerel, sardines, and anchovies are rich in long-chain omega-3 fatty acids (EPA and DHA). These compounds lower triglycerides, reduce arrhythmic risk, and promote the resolution of inflammation through the generation of resolvins and protectins. The GISSI-Prevenzione trial found that 1 g/day of omega-3s in patients post-myocardial infarction led to a 14% reduction in total mortality, a 17% reduction in cardiovascular mortality, and a 45% reduction in sudden cardiac death. 

How to get started

Incorporate omega-3–rich fatty fish like salmon, mackerel, or sardines 3 times per week. For those on a plant-based diet, consider flaxseed oil (for a source of APA) or supplements made from spirulina or chlorella (which contain EPA and DHA). For more details on Omega-3 fatty acids, be sure to check out our introduction to Omega-3s. 

Nuts and seeds

The benefits

Nuts and seeds, particularly walnuts, almonds, chia, and flax, provide a source of unsaturated fats, fibre, and plant-based omega-3s (ALA). They are associated with reduced LDL cholesterol levels due to the presence of phytosterols and soluble fibre. Rich in polyphenols and vitamin E, they also exert anti-inflammatory and antioxidant effects. A meta-analysis showed regular intake of nuts and seeds is linked to lower total cholesterol, LDLs and triglycerides for all adults. However, effects are greater for those with type 2 diabetes or those eating more than 60g of nuts per day. 

How to get started

Consume 28-60g of nuts and seeds per day. Bear in mind that nuts and seeds are calorie-dense—aim not to overconsume, particularly if maintaining a calorie deficit. 

Extra virgin olive oil

The benefits

A cornerstone of the Mediterranean diet, extra-virgin olive oil (EVOO) is high in monounsaturated fats and phenolic compounds like hydroxytyrosol and oleuropein. These improve HDL function, reduce LDL oxidation, and reduce vascular inflammation. The PREDIMED trial found that individuals following a Mediterranean diet supplemented with EVOO experienced a 30% reduction in major cardiovascular events. 

How to get started

Use EVOO as your primary culinary fat, including for cooking and dressings. 

Leafy greens and cruciferous vegetables

The benefits

Vegetables such as spinach, kale, rocket, and broccoli are rich in dietary nitrates, which the body converts into nitric oxide—a molecule that promotes vasodilation and helps reduce blood pressure. These vegetables also provide potassium, folate, and a variety of antioxidants that protect vascular function and support endothelial health. The Nurses’ Health Study found that higher consumption of leafy green vegetables was associated with a significantly lower risk of coronary heart disease.

How to get started

Aim to include several servings of leafy greens and cruciferous vegetables per day.

Berries

The benefits

Berries, including blueberries, strawberries, and pomegranates, are rich in anthocyanins—polyphenols with vasodilatory, antioxidant, and anti-inflammatory properties. This supports nitric oxide synthesis and endothelial function. Regular berry intake has been associated with a reduced risk of myocardial infarction in young and middle-aged women, and has also been shown to improve systolic blood pressure and arterial stiffness. 

How to get started

One to two servings daily is a practical target. Add a handful of berries to yoghurt, or mix into a smoothie. 

Whole grains

The benefits

Whole grains such as oats, quinoa, brown rice, and barley are rich in dietary fibre—particularly beta-glucans—which reduce LDL cholesterol by binding bile acids in the gut. They also promote a diverse and healthy gut microbiome, leading to the production of short-chain fatty acids with systemic anti-inflammatory effects. A large meta-analysis found that each 90 g/day increase in whole grain intake was associated with a 22% lower risk of cardiovascular disease, a 19% reduction in coronary heart disease, and a 17% decrease in all-cause mortality. 

How to get started

To maximise these benefits, prioritise 100% whole grain products and minimise intake of refined carbohydrates, which lack these protective compounds.

Legumes

The benefits

Legumes—including lentils, chickpeas and black beans—are low glycaemic, high in fibre, and contain isoflavones with mild phytoestrogenic properties. These support vascular health by reducing LDL cholesterol and improving insulin sensitivity. A cohort study published in the Archives of Internal Medicine found that consuming legumes ≥4 times per week reduced CHD risk by 22%. 

How to get started

Aim for at least 3 servings of legumes per week. This could look like adding beans to a salad, making a lentil-based soup or sauce, or swapping out beef mince for lentils in bolognese. 

Garlic

The benefits

Garlic is rich in organosulfur compounds, including allicin, which may exert cholesterol-lowering effects, similar to the mechanism of statins. These compounds also promote vasodilation and have mild antithrombotic properties. A systematic review and meta-analysis found that garlic supplementation significantly reduced systolic blood pressure, with an average reduction of 8.4 mmHg in individuals with hypertension (Ried et al., 2008). 

How to get started

For optimal potency, garlic is most effective when consumed raw or lightly cooked, preserving its bioactive sulphur compounds.

Dark chocolate

The benefits

High-quality dark chocolate (≥70% cocoa) provides flavanols, which enhance nitric oxide bioavailability, improve arterial compliance, and reduce oxidative stress. A 2010 meta-analysis found that flavanol-rich cocoa products reduced systolic blood pressure by an average of 3.2 mmHg and diastolic pressure by 2.0 mmHg, with more pronounced effects in individuals with hypertension. These findings support the inclusion of dark chocolate as a functional food in cardioprotective diets. 

How to get started

Choose low-sugar varieties and limit intake to 20–30 g per day to maximise benefit without excessive caloric load.

Green tea and hibiscus tea

The benefits

Green tea contains catechins, which support endothelial function and lower LDL. Hibiscus tea is rich in anthocyanins and has been shown in clinical trials to lower blood pressure in those experiencing hypertension. A review of multiple RCTs concluded that hibiscus tea can reduce systolic BP by up to 7 mmHg. 

How to get started

Try swapping a cup of your regular tea or coffee for green tea or hibiscus. Consuming 2-3 cups of either tea daily is a great cardioprotective habit. 

What can’t I eat on a cardioprotective diet?

To fully benefit from a cardioprotective approach, certain foods should be minimised or avoided entirely:

• Processed meats, such as bacon and sausages, which contain nitrates and increase CVD risk.
• Trans fats, often found in margarine and packaged baked goods, which elevate LDL and lower HDL.
• Refined carbohydrates, such as white bread and pastries, which spike insulin and contribute to endothelial dysfunction.
• Added sugars, especially from soft drinks and confectionery, which increase triglycerides and promote inflammation.
• High-sodium foods, including canned soups and salty snacks, which elevate blood pressure.
• Ultra-processed foods, which typically combine multiple risk-enhancing ingredients.

Reducing intake of these foods and prioritising nutrient-dense whole foods can significantly lower the risk of atherosclerosis, hypertension, and heart failure. This will complement the inclusion of the heart-healthy foods listed in the section above. 

How do cardioprotective foods work? 

The table below outlines the mechanisms underlying the cardioprotective nature of the food groups outlined in this article. 

= Positive effect

= Strong evidence/moderate-to-high effect

= Strong, multiple-mechanism support

Putting a cardioprotective diet into action

By understanding the principles of a cardioprotective diet and applying them to client nutrition, you can provide holistic, evidence-based guidance for heart health. When paired with consistent physical activity, this dietary pattern serves as a powerful tool for reducing cardiovascular risk and supporting long-term performance and recovery.

If you’re looking for more guidance on maintaining or improving your heart health, My Vital Metrics offers a range of services to support you. From our Optimal Health Blood Test to our Bespoke Nutrition Coaching, we’re on hand to offer data-backed advice. View our Healthy Heart Services to find out more.

As we all know, ageing is inevitable. However, what many people don’t know is that how we age can be surprisingly flexible. 

Healthy ageing describes just that: it’s the process of staying strong, mobile, and mentally sharp into later life, so you’re not just adding years to your life, but life to your years. 

Healthy ageing metrics are a little like having a personalised roadmap for ageing well. These healthy ageing data points let you know where you are now, highlight areas for improvement, and let you know whether your efforts are paying off.

In this guide, we’ll break down six science-backed metrics that are great predictors of longevity and quality of life. We’ll outline why these healthy ageing metrics matter, how to track them, and how you can protect your health for years to come. 

Why measuring healthy ageing matters

It’s important to remember: you can’t manage what you don’t measure. 

Many people fall into the trap of relying on appearance or weight as indicators of health, but these can be misleading. A lean, athletic-looking person can still have low bone density, poor cardiovascular fitness, or unhealthy blood markers. Health is more than just what is on the surface.

By tracking the appropriate metrics, you create a data-driven approach to staying healthy, strong, and independent for decades. Regular measurement gives you a baseline, keeps you accountable, and helps you spot problems as early as possible. This is when they’re typically easiest to fix, and the sooner you start on moving those metrics in the right direction, the better!

What is healthy ageing?

Healthy ageing is a multifaceted concept. 

It includes maintaining physical function, mental sharpness, and emotional well-being as you get older. It’s not about avoiding wrinkles or chasing a “younger” appearance; it’s about preserving your ability to do the things you love, avoid preventable disease, and recover quickly from setbacks. The goal is to feel like you are thriving, not surviving!

What healthy ageing metrics should I measure?

The best metrics cover multiple systems: musculoskeletal strength, cardiovascular capacity, metabolic health, and neuromuscular control. Together, they give a clear picture of how well your body is set up for the decades ahead.

Is it too late to get started?

It is never too late to start. Even if you never paid attention to these markers before, improvements are possible at any age. Research shows that people in their 60s, 70s, and beyond can increase muscle mass, boost VO2 max, improve balance, and lower disease risk through targeted lifestyle changes.

The healthy ageing metrics you need to know

The following healthy ageing data points can help you to assess and improve your health, whether you’re getting older or preparing for the future.

Grip strength

One of the strongest predictors of longevity, grip strength reflects overall muscle function and nervous system health. Low grip strength is linked to a higher risk of cardiovascular disease, disability, and premature death.

Target: 

Men >50 kg, women >30 kg (measured with a dynamometer).

How to improve: 

Resistance training, farmer’s carries, rock climbing, and activities that challenge hand strength.

Balance

Good balance and neuromuscular control reduce fall risk. Falls are a major cause of injury and loss of independence later in life.

Measure:

Stand on one leg for 10+ seconds (eyes open), progress to eyes closed. Balance can be quantified using a form of ForceDecks (Calibrated Stability Plates).

How to improve: 

Single-leg exercises, yoga, and proprioceptive training.

Muscle mass & Strength

One of the most important metrics when it comes to healthy ageing is total muscle mass. Muscle supports mobility, metabolism, and resilience. Loss of muscle (sarcopenia) begins in midlife but can be slowed and sometimes reversed through progressive strength training and a good diet.

Measure: 

DEXA scan for muscle mass; perform and track progress across gym-based strength tests for performance improvements..

How to improve: 

Progressive resistance training 2–4× per week, focusing on compound lifts.

Bone density

Low bone density increases fracture risk. It often goes unnoticed until a fall or fracture occurs, but screening with a DEXA scan can help identify issues early. 

Measure: 

DEXA scan (T-score above -1.0 is considered “normal “).

How to improve: 

Weight-bearing and impact-based exercise, plus calcium and vitamin D.

VO2 Max

A direct measure of your cardiovascular capacity and one of the most reliable predictors of lifespan. VO2 is measured in ml/kg/min and tests how much oxygen the body can process and utilise when performing maximal aerobic activity. This measure is also linked to body weight, so overall body composition will affect this value.

Measure: 

Lab-based VO2Max test.

How to improve: 

Interval training, threshold workouts, and consistent aerobic exercise.

Resting heart rate

A lower resting heart rate (RHR) is often a sign of better cardiovascular efficiency. Typically linked to the increase in “stroke volume”, this is the amount of blood that is pumped around the body per heartbeat. A stronger heart produces a higher stroke volume, and therefore doesn’t need to work as hard during rest or when performing daily activities.

A healthy range for most adults is 50–70 bpm for most adults. However, this may be lower in high-performance endurance athletes.

How to improve: 

Aerobic conditioning, stress management, and adequate recovery.

Longevity blood markers

Bloodwork is one of the most powerful ways to assess your internal health. Bloodwork will often reveal risks that aren’t visible from the outside. Tracking these longevity markers regularly can help you spot early warning signs and make targeted changes before issues become serious.

Key markers:

• HbA1c: Blood sugar control
• Fasting insulin: Early insulin resistance
• Lipid profile: Heart disease risk
• ApoB & Lipoprotein(a): Artery clogging & genetic risk
• hs-CRP: Chronic inflammation
• Vitamin D: Bone density & immunity
• Thyroid hormones: Metabolism & energy
• Sex hormones: Muscle, bone, mood
• Kidney & liver markers: Organ health

How to improve: 

Tailored nutrition, training, and medical advice.

How to track longevity metrics & take action

Ready to outlive your years? The following methods are a great place to start in tracking the most crucial healthy ageing metrics. 

DEXA scan

A DEXA scan measures muscle mass, fat distribution, and bone density. Tracking your bone density and muscle mass can help ensure you’re on track to stay as mobile as possible as you age. 

VALD

VALD provides lab-grade tools for assessing strength, balance, and movement control. These tests give accurate insight into full-body strength and mobility. Grip strength and balance assessment are also included.

VO2 Max

VO2 Max is a measure of cardiac efficiency that is highly correlated with overall longevity. This test is typically carried out in a lab to allow for precise measurement, or as a field test for a practical estimate. 

Wearables

Wearables such as fitness watches allow you to track your heart rate, activity levels, sleep, and more. These tools can be an accessible way to track trends in your health over time.

At-home testing

Dynamometers for grip strength, balance drills, online reaction time tests, and consumer blood testing kits.

Healthy ageing is in your hands 

Healthy ageing isn’t luck, it’s a skill. 

With the right metrics at your disposal, healthy ageing protocols can help you stay strong, mobile, and independent for decades. Start with one or two tests, write down your baseline, and set simple improvement goals.

Our healthy ageing services here at My Vital Metrics offer a range of scans, assessments, and 1:1 input to help you live your life as well as you can, for as long as you can.  The sooner you start, the more control you have over how well you age. Take the first step toward improving your healthspan today!

Blood tests play a crucial role in offering insights into our overall health and fitness. 

In this article, we’ll take a look at the best blood tests for longevity and healthy ageing, as well as some additional scans and tests for longevity. 

What can longevity blood tests tell us about our health?

There are a few ways that blood tests can offer information on longevity. Blood tests can: 

• Assess our current health status
• Indicate the presence (or risk) of chronic disease
• Identify nutrient or mineral deficiencies
• Assess inflammation levels 
• Measure hormone levels 
• Assess markers of cellular health 
• Assess risk factors for age-related disease 

Specifically, longevity blood tests can look at: 

• Metabolic health (including cholesterol, glucose, and liver and kidney function)
• Cardiovascular health 
• Endurance and recovery 
• Hormonal health 
• Inflammation levels 

Longevity testing can help identify risk factors or markers of disease early, giving you time to take action. By correcting any deficiencies and addressing risk factors early, you can help prevent (or delay) the onset of age-related diseases, and safeguard your health as you age. 

The most important blood tests for longevity

Let’s take a look at the most important blood tests for longevity, what they test, and why they’re important. 

Blood glucose

While we might typically associate measuring blood glucose levels with the management (or prevention) of diabetes, blood glucose levels are a useful metric for everyone. 

How efficiently our body metabolises glucose is a key marker of longevity. Even slightly raised blood glucose levels – within a normal range – can impact our health over time. Blood glucose spikes are linked to cardiovascular damage and premature mortality, as well as higher body weight and BMI and increased hunger after meals. 

There are a few different ways to measure blood glucose levels, including:

• • Fasting plasma blood glucose (FPG) test: Measures blood glucose levels after 8-12 hours of fasting.
  • HbA1c test: Measures blood glucose levels over the last 30 days; doesn’t require fasting.
  • Oral Glucose Tolerance Test (OGTT): Measures blood glucose levels after the ingestion of a high-sugar drink to measure response to glucose.
  • Continuous blood glucose monitoring: Measures blood glucose continually throughout the day – both in those with diabetes and without.  

In addition to functioning as diagnostic tools for diabetes and prediabetes, blood glucose tests can be informative as a measure of overall health. These tests are excellent indicators of metabolic health and insulin sensitivity and can help predict longevity. 

Our on-the-spot HbA1c blood test at My Vital Metrics is a great place to start in understanding your blood glucose levels and diabetes risk. 

Lipid panel 

A lipid panel is a type of blood test that measures your cholesterol. A lipid panel typically includes measures of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. A lipid panel test can assess whether your cholesterol falls into a “normal”, “intermediate” or “high risk” category – this information can be the starting place for making lifestyle changes to reduce your risk and increase longevity.  

In addition to a lipid panel test, you might choose to get more advanced cholesterol measures, such as:

• Lipoprotein (a) (Lp(a)-P) test: Measures the amount of Lp(a) (a type of cholesterol linked to CVD) in your blood.
• Apolipoprotein A1 (ApoA1) test: Measures the amount of ApoA lipoprotein (a protein that transports HDL cholesterol) in your blood. 
• Apolipoprotein B (ApoB) test: Also known as the LDL-P test, this measures the amount of ApoB lipoprotein (a protein that transports LDL cholesterol) in your blood. 
• ApoA: ApoB ratio test: Measures the ratio of  ApoA and ApoB lipoproteins in your blood. 

High cholesterol is a risk factor for the development of cardiovascular disease, which is associated with reduced longevity. While all measures of cholesterol can prove usual, Dr Peter Attia recommends the Lp(a)-P and ApoB tests specifically when it comes to promoting longevity. 

If you’re interested in assessing your risk and increasing longevity, you can assess all these biomarkers through the Optimal Health Blood Test at My Vital Metrics. 

Inflammation markers 

While inflammation is a natural response of the immune system to infection, chronic inflammation can become a problem. 

Chronic inflammation is an ongoing low-level type of inflammation. This can be a symptom of autoimmune conditions such as rheumatoid arthritis, systemic lupus erythematosus (lupus), inflammatory bowel disease (IBD), and multiple sclerosis (ME), or a side effect of certain lifestyle choices or high levels of stress. 

Chronic inflammation can be dangerous as there may not be any obvious symptoms to begin with, but – over time – high levels of inflammation can wreak havoc on our health. Inflammation has been linked to a wide range of health conditions, including cardiovascular disease, stroke, diabetes, chronic respiratory conditions, cancer, and heart disorders. 

You can check on your levels of inflammation with a blood test for C-reactive protein or high-sensitivity C-reactive protein – two biomarkers of inflammation. 

Hormone levels 

Hormones are essential in the day-to-day functioning of the body. Certain hormones also play a role in how well we age, such as thyroid hormones (T4 (free thyroxine) and TSH) and sex hormones (such as testosterone, oestrogen, and progesterone).

In addition to impacting metabolism, thyroid health can have knock-on effects on many other areas of our health, such as our cardiovascular, reproductive, digestive, and mental health. A thyroid panel test (or blood test panel that includes this) can screen for markers of hypothyroidism or hyperthyroidism, the two most common thyroid conditions. 

Complete blood count

A complete blood count (CBC) is a basic blood test that takes a look at your overall health. A complete blood count measures the amount of red blood cells, white blood cells, haemoglobin, hematocrit, and platelets in your blood. 

This test can be used to quickly screen for conditions such as anaemia and blood disorders, as well as highlight signs of infection and assess how well your blood clots. There is also research to suggest that cardiovascular and metabolic disorders can be predicted based on CBC metrics. 

While a full blood count won’t directly predict longevity, it’s an important blood test to have done as part of a general health check up. 

Other types of longevity test

Blood tests can offer a wealth of information about our health and longevity, but there are other tests that can give additional insights. Let’s take a look at 3 of the top tests for longevity:  

DEXA scan 

The DEXA scan is the gold-standard in body composition analysis. A DEXA scan can tell you a wide range of body composition metrics, including your: 

• Fat mass & body fat percentage
• Lean mass & lean mass percentage
• Visceral fat
• Fat and lean mass distribution
• Android: gynoid ratio
• Bone density
• Resting metabolic rate (RMR)

When it comes to longevity, the optimal body weight and BMI have been subject to extensive discussion. However, when it comes to body composition, things are a little clearer. Higher lean mass and lower fat mass are both strongly associated with decreased risk of mortality. Specifically, high levels of visceral fat – the “hidden” fat around our organs – are linked to a higher risk of cardiovascular disease, type 2 diabetes, high blood pressure, high cholesterol, and certain cancers. 

There are many ways we can work to improve our body composition, and getting a DEXA scan is a great way to assess where we stand and keep an idea on hidden metrics such as visceral fat. 

VO2 Max test

The gold standard in cardiovascular assessment, the VO2 Max test is a graded exercise test that measures maximal oxygen uptake. 

The VO2 Max is an incredibly important test for longevity, as it has been shown to have an inverse relationship with all-cause mortality – the higher your VO2 Max score, the greater the reduction in risk of death by all causes. 

One of the benefits of measuring and understanding your VO2 Max in the context of longevity is that increasing your VO2 Max is absolutely achievable – and you don’t have to be an elite athlete to see the difference! Even improving from a below average VO2 Max score to an average score is estimated to decrease your risk of mortality over the next decade by as much as 50%. 

Grip strength test 

Our final longevity metric is a bit of a surprising one – grip strength!

Research shows that grip strength is a key metric for predicting longevity, with weak grip strength being consistently linked to faster ageing. In fact, grip strength is such a strong predictor, that it even predicts longevity more successfully than blood pressure.

Curious about how your grip strength stacks up? Book a functional movement assessment to find out. 

Longevity blood testing to outlive your years

At My Vital Metrics, our Outlive Your Years bundle is specifically designed to target metrics that predict longevity. Inspired by the work of physician and author Dr Peter Attia, the Outlive Your Years bundle is a comprehensive health screen that includes body composition, cardiovascular, and functional strength tests. Want even more detail? Our Optimal Health blood test panel makes a great addition for anyone looking to optimise their health as they age. 

To find out more, or to schedule a free health and fitness consultation, reach out to My Vital Metrics today.

As life expectancy increases, many of us are living longer – but are we living healthier?

There are over 11 million people in the UK aged 65 and over – 19% of the overall population. As the average age of the population increases, it’s never been more important to understand what helps us not only live longer, but live well for longer. But what does it mean to age well? 

In this article, we’ll ask what ageing well looks like, what helps us to stay healthy as we grow older, and outline some healthy habits that research tells us have the maximum impact on longevity. 

What is healthy ageing?

The World Health Organisation (WHO) defines healthy ageing as “the process of developing and maintaining the functional ability that enables wellbeing in older age.” 

This is quite a technical definition, so let’s take a look at what it would look like in practice. From this definition, we can see that healthy ageing: 

• Is an ongoing process
• That both develops and maintains functional ability
• To encourage wellbeing in older age

When we talk about functional ability, we’re talking about our ability to perform and enjoy the basic activities of daily living, without excessive pain or fatigue. This includes to:

• Meet basic needs
• Learn, grow, and make decisions
• Be mobile
• Build and maintain relationships
• Contribute to society 

As we age, factors such as chronic disease, pain, fatigue, or isolation can affect our functional ability, impact our physical and mental health, and have a significant effect on our experience of ageing. 

Healthy ageing is about how we can remain active, mobile, and connected in later life. This is closely linked to the concept of longevity. 

What is longevity? 

Longevity describes how long and how well a person lives. There are a few different definitions, but longevity research is concerned with promoting an active, independent, and purposeful life throughout the lifespan, including into older age. The number of years a person spends in good health and free of chronic disease is known as their health span. 

Longevity vs. lifespan

While they’re related terms, longevity is not the same as life span. Lifespan refers to the length of a life, longevity refers to the length and health of a life. Research in the field of longevity asks questions not only about how we can live longer, but how we can live healthier, and how to control (or even reverse) the marks of ageing. 

What does ageing well look like?

Ageing well can look different for different people. Some common markers of healthy ageing include: 

• The absence of chronic disease
• Mobility
• Independence
• Mental capacity
• Financial security
• Social connections
• A sense of purpose
• Resilience in the face of difficulties
• Life satisfaction and enjoyment 

Overall, ageing well “promotes personal behaviors and life-course environments that limit functional declines, especially those caused by chronic conditions, to help older adults maintain their independence and health. Ageing well emphasizes the idea that people can maintain satisfying and healthy lives as they age by exercising the choices that optimize healthy, active, and secure lives.”

4 factors affecting healthy ageing 

How long we live – and what our experience of ageing is – is affected by a variety of intersecting factors, some of which fall within or outside of our control. Understanding these factors can help us to prioritize the habits that will have the maximum impact on longevity within our specific circumstances. 

Genetics

The first factor that affects healthy ageing is our genetics. It’s estimated that approximately 25% of the variation in human longevity is determined by genetic factors. Some of the ways genetics affect how long we live is via effects on cell maintenance and metabolism, as well as genes specifically affecting: 

• DNA repair
• Telomere conservation
• Free radical management
• Nutrient-sensing signaling
• Lipoprotein metabolism
• Cardiovascular homeostasis
• Immunity
• Inflammation

Genetic factors are largely outside of our control, but thankfully aren’t the whole story when it comes to how long we live. Other factors include our environment, health behaviours, the medical care we have access to, and various other social factors.

Environment

Environment plays a significant role in longevity. Environmental factors can relate to the large scale (such as geographical location) or the small scale (such as pollution, air quality, or access to nature). For example, living in a heavily polluted area negatively impacts several aspects of ageing, including how well our mitochondria function, inflammation levels, and the number of senescent (damaged) cells in our bodies. 

Some environmental factors that affect longevity include:

• Air quality
• Atmospheric pressure
• Temperature
• Humidity
• Presence of pollutants 
• Access to clean water

Medical care and social factors 

Access to medical care, which is largely dictated by geographical location and economic status, affects longevity. Similarly, social factors such as financial security, safe housing, education, access to an integrated healthcare system, social care provisions, and access to transportation also affect how long (and well) we live. This also includes our social systems – whether we’re socially isolated or can participate in meaningful social relationships. Research has found that loneliness is detrimental to human health. One study found that loneliness in people over the age of 60 was associated with a higher risk of functional decline and death by all causes.  

Health behaviours 

Finally, the behaviours we do or don’t engage in significantly impact how we age. This factor is the easiest to control and plays a vital role in how well and long we live. While individual behaviour doesn’t form the entire picture of longevity, there is thankfully plenty we can do to positively influence our lifespan and prioritise ageing well. 

 

Healthy habits to outlive your years

There’s a lot of research on individual behaviours that promote or decrease longevity. We’ve sifted through the data to round up the top 9 actions for healthy ageing – let’s get into them. 

Stop smoking

One of the most impactful choices you can make to promote healthy ageing – and healthy living at any age – is to quit smoking. 

After the age of 35-40, a year of smoking reduces a person’s lifespan by approximately 3 months. Smoking is an established mortality risk, increasing the chance of death from all causes, and is linked to the development of over 50 health conditions. Not only is smoking one of the biggest causes of death and illness in the UK but it is specifically linked to lower well-being for older adults, with current smokers experiencing higher rates of depression than ex-smokers or those who have never smoked. 

Quitting smoking can be a challenge when done on willpower alone, but help is available. Reach out to your GP for more advice on how to quit successfully, or check out NHS Smokefree for more information. 

Eat a varied, healthy diet that promotes longevity 

It’s no secret that the food we eat has a huge impact on our overall health, and it can also work to promote – our limit – our longevity.

Eating healthily to promote ageing well doesn’t need to be overly restrictive, either in terms of caloric intake or the omission of specific foods. Rather, focus on creating colour and variety in your meals, and eating regularly. 

Research suggests it can be beneficial for longevity to base your diet around the following food types:

• Fruits and vegetables
• Whole grains 
• Nuts
• Legumes
• Fish
• White meat
• Eggs and dairy products 

And limit consumption of the following food types: 

• Processed meat
• Red meat
• Refined grains
• Sugar-sweetened beverages

A Mediterranean diet, high in fruits and vegetables, whole grains, pulses, and healthy fats, remains a great dietary option for many people. The “diet” (which focuses on an overall style of eating without restricting food groups entirely) has been shown to protect against various cancers and cardiovascular disease while improving longevity. 

Other diets, including those that feature caloric restriction, intermittent fasting (IF), or periodic fasting (PF) have been shown to have a positive effect on lifespan extension in animal studies. More research is needed to establish whether these eating patterns show the same effects in humans. 

Stay physically active – or create new opportunities for movement

Being physically active is a crucial factor in ageing well, and a habit that is well worth establishing early.

Staying active can lower our risk of heart disease, stroke, diabetes, and cancer,  boost self-esteem and overall well-being, improve sleep, and increase energy. Moderate to vigorous physical activity has the wide-reaching benefit of improving cardiovascular health, improving the body’s ability to circulate blood and supply muscles with oxygen. The best way to assess cardiovascular fitness and aerobic endurance is through a VO2 Max test. Not only is the VO2 Max the gold standard measurement of aerobic fitness, but it’s also a metric that has been closely linked to longevity. 

Physical activity in older adults is linked to independent living, access to social support, improved immunity, and resistance to illness. If you’re already active, then maintaining this is one of the best things you can do to maintain mobility and independence. If you’re not active, then creating new opportunities for movement – even if that’s as small as a short walk or time spent stretching – can help pave the way to a healthier future. 

Keep your brain active

Just as staying physically active is important to healthy ageing, so is staying mentally active. Cognitive stimulation plays an important role in staying sharp as we age, as cognitive decline becomes more likely. Cognitive decline can involve changes to working memory, decision-making, processing speed, and executive function, and have a significant negative impact on quality of life in later years. 

Taking care of our physical health can help to prevent cognitive decline, as can engaging in intellectually stimulating activities, maintaining social connections, and learning new things. The phrase “use it or lose it” applies to our cognitive capacities as well as muscles! From engaging in meaningful activities or hobbies, volunteering, or spending time with others, to completing brainteasers or puzzles, reading, or learning a new skill or language, there are endless ways to stay active and engaged as we age.  

Reduce alcohol consumption  

The effects, benefits, and risks of alcohol consumption are heavily researched. Research consistently finds that heavy alcohol consumption is linked to a higher risk of cardiovascular disease (CVD). However, there is wide debate over the effects of moderate alcohol consumption, with some studies suggesting moderate consumption might even be beneficial to our health and longevity. 

Dr. Peter Attia recently drew attention to this topic, highlighting the role reduction of alcohol consumption can play for cardiovascular health. A cohort study of 371,463 individuals found that all levels of alcohol consumption had a negative impact on cardiovascular health and that this was a linear relationship that saw heavier alcohol consumption linked to a higher risk of CVD. This means that any reduction in alcohol consumption has the potential to be beneficial for our health, whether or not total abstinence is the goal.

Stay well hydrated

Staying hydrated might sound obvious as a healthy habit, but it’s estimated that only 53% of the UK population is optimally hydrating each day! Dehydration can lead to serious health outcomes and can be exacerbated in the elderly. 

A 2023 study found that dehydration – leading to increased serum sodium – was associated with increased biological age, the development of chronic disease, and death at a younger age. To stay well hydrated, aim to drink 6-8 glasses of plain water per day. The NHS notes that lower-fat milk and sugar-free drinks can also be good options for staying hydrated.

Make sleep a priority 

Sleep is essential for bodily growth, healing, and repair. As we age, sleep can become harder to come by – sometimes due to pain, nausea, medication, or an existing sleep disorder, and sometimes for no discernible reason. Our circadian rhythms can change with age, and insufficient exposure to daylight can exacerbate this. Poor sleep is linked to a variety of negative health outcomes in older age and can contribute to cognitive decline. 

Sticking to a regular sleep schedule and setting yourself up for quality, restorative sleep can help to minimise the negative impact of ageing on your sleep. Identifying any root causes of sleep difficulties (such as pain, insomnia, stress, or sleep apnea) can help tackle these head on. Maintain social connections 

Take care of your mental health 

Around 14% of adults over 60 live with at least one mental health condition, with anxiety and depression being the most common. Taking care of our mental health is a key part of ageing well, and there are a variety of ways to do so. Managing stress, maintaining social connections, engaging in meaningful activities, getting time outside in nature, and staying active are all great ways to prioritise taking care of our mental health. 

Many of the healthy habits on our list have intersecting effects and benefits. For example, maintaining mobility can open up avenues for greater social interaction and independence, and have a positive knock-on effect on mental health.

What else can we do?

In his book, Outlive: The Science and Art of Longevity, Dr. Peter Attia addresses the ‘4 horsemen of chronic disease’’ – cardiovascular disease, type 2 diabetes, cancer, and dementia (and other neurodegenerative diseases). These four disease areas account for 80% of deaths in non-smokers over the age of 50, and working to prevent them is one of the best actions we can take to live well for longer.

Many of the healthy ageing tips shown in this article will help to reduce the incidence of these diseases or protect from them, but Dr. Attia advocates there is nothing that can substitute getting tested. 

Knowing your risk factors and addressing them is hugely important. This means knowing your cholesterol figures, and getting appropriate treatment if necessary to manage this, knowing your blood sugars and managing this with lifestyle before it becomes an issue, knowing your body composition and muscle mass and working to build these into the most health-promoting composition for you, and where there is known incidence of cancer in the family, getting early screening for this.

This knowledge, arising from regular testing, will ensure that you are on the best path to ageing well.  

 

Ready to outlive your years?

Hopefully, the recommendations in this article have offered some insights into the actions you can take to promote ageing well. If you’re looking for more personalised information to help you live longer and healthier, then health and fitness testing can help to check you’re on the right track. 

Here at My Vital Metrics, our Outlive Your Years Bundle is the ultimate healthy ageing package – a health MOT. Inspired by the work of the physician and best-selling author Dr. Peter Attia, our curated selection of tests is a comprehensive health and fitness checkup designed to give you the information you need to keep you living well for longer. 

To find out more, or to schedule a free health and fitness consultation, reach out to My Vital Metrics today.

If your new year has featured a Google search along the lines of “how to get in shape”, “how to get healthy”, or “how to lose weight”, then you’re not alone. Health-oriented New Year’s resolutions are once again the most popular resolution category in the UK, with 23% of Brits vowing to be more active or improve their fitness, 17% hoping to lose weight, and 11% resolving to eat better in 2026. 

When it comes to our health, many of us start the year with the best of intentions – and set our New Year’s resolutions accordingly. And yet, research suggests that just 9% of us keep our New Year’s resolutions for a full year, and 43% of us have forgotten or abandoned our resolutions by February. 

Why do New Year’s resolutions fail?

Despite a high initial commitment, many resolutions fail due to a lapse in motivation, excessive personal stress, an inability to predict obstacles and setbacks, and negative emotional states – often evoked by goals not going as planned. This can create a negative cycle where failing to meet one goal decreases our motivation to work towards another. 

So, what can we do instead?

SMART goals offer a structured framework for realistic, impactful goal-setting that builds towards long-term change. SMART fitness goals can be a great way to harness that New Year energy and keep it going strong as you progress on your fitness journey. 

In this article, we’ll take a look at what SMART goals are, what the benefits of using them are, and how to set a SMART fitness goal. Whatever your health and fitness resolutions are this year, here’s how to help make sure they stick. 

What are SMART goals?

So, what is a SMART goal? 

A SMART goal has five specific traits that form the acronym SMART: specific, measurable, attainable, relevant, and time-bound. First coined in 1981 by George T. Doran – and designed to increase the impact of business goals – SMART goals form a framework for meaningful, well-articulated goal setting.

A SMART goal is well-defined – it states within the goal itself what the outcome of the goal is, when it will be completed, and how you will know it has been achieved. This is important, as research shows that the intention to make a behaviour change isn’t often enough for us to actually make the change. This is known as the “intention-behaviour gap” – a “failure to translate intentions into action.”

Research has demonstrated that SMART goals “help individuals focus their desires and intentions and create a standard by which success can be measured.” How does this work? SMART goals help increase the chances of attaining a given goal by: 

1. Ensuring the choice of a goal that is relevant and attainable 
2. Specifying what the goal is and how it will be completed
3. Generating focus and motivation to work towards a specific goal 

Let’s break down what this looks like by addressing each of the attributes of a SMART goal in turn. 

Specific

SMART goals are specific. This means that when setting the goal, you specify the who, what, where, and how of the objective. This specificity is crucial, as it allows you to know when you have completed the goal. 

For example, if your goal for the new year was to “be more active”, there are various ways that you might choose to add specificity to that overarching intention:

• I will go on a run in my local area 3 times per week
• I will complete at least 1 30-minute session of physical activity per day, 5 days a week
• I will increase my training from 2 workouts/week to 4 workouts/week 

If we take the first goal, we can see that it specifies: 

• Who will complete the action: “I”
• What the action will be: “Run”
• Where it will be completed: “In my local area”
• How it will be completed: “3 times per week”

All of the listed suggestions would hit the original goal of “be more active” – and the added specifics make it much easier to gauge whether you have hit the criteria of your goal.  

Measurable

Similarly to being specific, SMART goals are also measurable – they’re quantifiable, and you’ll know when you’ve met them.

Let’s take our previous example goal: “I will go on a run in my local area 3 times per week”. We can measure our progress towards this goal by tracking how many running sessions we go on each week.  

If we wanted to make this goal even more measurable, we could add a sense of duration by stating “for at least 30 mins” and “during January, February, and March of 2024”. This helps to avoid the situation where a 5-minute run, for example, “counts” towards the goal!

Different types of health and fitness SMART goals will have different measurable outcomes. For example, a goal to “improve cardiovascular endurance” could be measured by scheduling a VO2 Max test to assess your current aerobic capacity, and again after a period of dedicated training. A measurable outcome could also take the form of a personal best, consistent event time, increased mileage, body composition shift, a specific step count, or anything else that quantifies your efforts towards your fitness goals.   

Attainable

The third characteristic of a SMART goal is that the goal is attainable. This is sometimes used interchangeably with “achievable”, and the sentiment is similar – SMART goals are goals that you can successfully complete. 

Unlike overly optimistic New Year’s resolutions or quick-fix challenges, SMART goals are designed to be manageable. They’re realistic goals that balance a sense of challenge with sustainability. 

Incremental change is key to creating sustainable, long-term change. This means making small changes, repeatedly, rather than going all out for the first week or month of the year, burning out, and then giving up. 

As you build your fitness SMART goal, ask yourself what you can realistically ask of yourself – in terms of time commitment, energy, and effort – and craft a goal that honestly reflects your current capacity. And remember – it’s okay to adapt your goal as you go along. 

Relevant

Next, SMART goals are relevant. They relate directly to our life, health, values, capacities, and fitness levels. 

Unlike generalised goals or training plans, a SMART fitness goal can be designed to take into account your circumstances, any health conditions or injuries, and the amount of time and energy you have to work towards your goal. This might mean that your SMART goal looks very different to someone else’s – and that’s okay. 

Time-bound

Finally, SMART goals are time-bound, or time-limited. This means that they include a statement about the timeframe within which you will work towards – and complete – the goal.

This could look like:

• Working up to – and completing – a 10k on a specific date 
• Committing to working out for 45 mins, 3 times a week, in 2024
• Completing a 1-hour yoga class once a week from January-March
• Being able to run a 5k without stopping by June
• Completing a 1x bodyweight barbell squat this year

As you can see, the duration you choose in which to complete your goal can be as short or long as you need it to be. Often, choosing short-term goals can help us to build towards those long-term “resolution-style” goals that so many of us set in the New Year. 

What are the benefits of setting SMART goals for health and fitness?

 

If you’re considering setting a SMART goal for health or fitness this New Year, here are some of the benefits of SMART goals you can expect.

Quantifiable progress tracking 

One of the main benefits of setting SMART-style goals is that they present an in-built method for quantifying your progress. As you work towards your goal, a SMART goal makes it easy to check in, assess how you’re progressing, and make any adjustments as needed.

Build confidence through successful goal completion 

Because of the characteristics we outlined earlier, SMART goals lend themselves to more successful goal completion. When we specify what we want to achieve, and by when, we’re more likely to complete it – and this can feel great!

SMART goals have been shown to increase intrinsic motivation, confidence, and self-determination – all factors that further future goal completion. 

SMART goals can also be oriented towards either performance- or mastery-type goals. 

• Performance goals: tend to focus on evaluating ability at a given task (e.g., “I want to beat my personal best in the next marathon I run”)
• Mastery goals: tend to focus on learning or skill improvement (e.g., “I want to build up better lactate tolerance through anaerobic-specific training”)

Research has demonstrated that, of the two types, mastery goals are associated with greater improvements in self-efficacy, confidence, performance, and knowledge. As you choose your SMART fitness goals for the new year, it’s worth considering a mastery-style goal. 

Adapt as you go 

Finally, SMART goals have the benefit of being easily updated!

Unlike resolutions, which can feel too “fixed” to adapt if plans change, SMART goals can be easily adapted in response to any obstacles that might arise. 

This can encourage persistence towards goal completion, and remind us to adapt, not quit.

How to set a SMART fitness goal – and stick to it!

 

Now that you know what a SMART goal is and what the benefits are of setting one, here’s how to get started: 

Step 1: Reflect on the last year 

Before you start brainstorming new fitness goals, take a moment to assess where you’re at. Did you have fitness goals for the year before? If so, did you complete these? Where did you make progress? Where did you struggle?

Consider reviewing or writing down any goals you had for the last year, how they went, and how you feel about them now. 

Step 2: Make a list of possible goal areas 

Next, make a list of goals you’d like to consider for the year ahead. These can be as broad (“get fit!”) or specific (“run a sub 9-min mile”) as you like at this stage. The main idea is to transfer any goals, needs, or priorities for your health and fitness into a written format, so you can take a good look at it. 

Step 3: Choose 3 goals from your list to focus on

Then, you’re going to want to hone in on which goals are most important to you. If you’ve included goals from several categories, you might want to choose one from each. 

You might want to ask yourself the following questions: 

• Why is this goal important to me?
• What do I hope to achieve? 
• What will be different in a year if I take on this goal?
• What will stay the same if I don’t take on this goal?
• Is this a good time for me to take on this goal?

Once you’ve selected your top goal/s, it’s time to apply the SMART formula. 

Step 4: Apply the SMART formula to your goals 

The next step is to take your goals or goal areas and transform them into SMART goals. This involves making sure that they hit each of the criteria we outlined earlier: specific, measurable, attainable, relevant, and time-bound. 

Let’s take an example goal, to “get stronger”. 

To turn this goal into a SMART goal, consider why strength is important to you, what it would look like, and how you would quantify it. 

Depending on your current fitness level, personal goals, access to equipment, and time commitment you’re able to make, you might choose to transform “get stronger” into one of the following example SMART goals:

• By the end of this year I’ll be able to complete 50 consecutive standard press-ups with good form and no breaks. 
• In the next 3 months, I’ll be able to complete 10 consecutive pull-ups. 
• I will attend 2 strength-based gym classes per week. 

The exact details will be highly variable depending on your situation – this is the beauty of SMART goals. 

Step 5: Commit to your SMART goal/s

Once you’ve decided on your SMART goal/s, take a moment to commit to them. 

This could look like writing them down, sticking them in a visible location in your home, or asking a close friend or family member to keep you accountable. 

Step 6: Plan a review

When you set your goal, decide in advance when you’ll review it. 

If you’ve set a goal for the next 6 months, for example, you might choose to schedule a 3-month check-in to assess your progress and make any necessary adaptations to your original goal. If you think you might struggle to stick to your goal, scheduling more frequent check-ins – monthly, or even weekly – can help to keep you motivated and provide a space to recognise and celebrate your progress, however small. 

Embracing flexible thinking around your goal-setting can help pave the road to success, while rigidity (“I failed today so I might as well not try tomorrow”) can make achieving goals more difficult. If you don’t meet your goal, adapt it, and try again. 

Questions to ask when setting a SMART goal 

As you choose a SMART goal (or several!) this New Year, consider asking yourself the following questions: 

 

• Specific: What do I want to achieve? What would I like to be different in 3 months? What about my current health and/or fitness am I unhappy with? Where is there room for improvement? Are there milestones I want to achieve?
• Measurable: What would success look like? How will I know when I’ve achieved this goal? Is this goal something I can measure/track, or could I reframe it to be measurable?
• Attainable/Achievable: What is realistic for me right now? What kind of time commitment can I make towards this goal? How does this goal align with my existing commitments?
• Relevant: Is this goal important to me right now? Does this goal align with my values? Why am I choosing this goal? 
• Time-bound: When do I want to start working towards this goal? When do I want to have accomplished it? Is this goal ongoing – and, if so, are there ways I can break it down? What is a realistic time frame to achieve this?

Taking the time to reflect on these questions can offer some guidance as you work to create an impactful SMART goal to kickstart the new year!

Make your goals even SMARTER

One proposed addition to the SMART acronym is the inclusion of two additional letters: E (Evaluate) and R (Readjust) to form the acronym SMARTER. Both of these additions speak to the same need: to evaluate your progress and make adjustments as needed. 

Ask yourself:

• Evaluate: How is my goal going? Have any obstacles have prevented me from completing my goal? How do I feel? Have I seen the progress I expected? Is this goal still important to me?
• Readjust: How could I adjust my goal to suit my needs better right now? 

As you get started with your SMART goal, it’s natural to encounter obstacles. You might get sick, experience an injury, or find your goal too hard/easy. When this happens, you can use these two extra steps to evaluate your progress and readjust your goal. 

 

Kickstart your SMART fitness goals with quantifiable progress tracking at My Vital Metrics 

Long-term change starts with knowing where you’re at. 

At the specialist health and human performance lab at My Vital Metrics, our specialist health and fitness testing services offer a concrete method to quantify your progress.  From DEXA scans for body composition and bone density to RMR testing to calculate your caloric needs, VO2 testing to assess your aerobic endurance to a functional movement assessment to identify muscular balances, our services put the “measurable” into your SMART goal!

Whether you’ve got SMART fitness goals you’re already working towards, or don’t know where to start, My Vital Metrics can help you progress towards your fitness goals this year.  

Start 2026 off right by booking your free fitness and nutritional consultation at My Vital Metrics today! 

Blood tests for health and fitness are a powerful tool for improving your understanding of your current physical health and highlighting areas for improvement. Not only can blood tests help monitor measures of health such as cholesterol and blood sugar levels, but they can empower you to take steps to reduce your risk of chronic health problems, prioritise longevity, and aid your body composition and fitness goals.  

In his best-selling book “Outlive: The Science and Art of Longevity”, Dr Peter Attia highlights the importance of taking a proactive approach to health and longevity and recommends 4 blood tests in particular.  

In this article, we’ll take a look at these 4 “Outlive” blood tests, as well as other important blood test measures of overall health and fitness.

What are the benefits of blood tests for health and fitness?

Regular blood testing has various benefits – let’s take a look at a few. 

Gain baseline measures

One of the main benefits of blood tests is to establish baseline measurements of your overall health. This can help you understand where you’re currently, assess any lifestyle changes you’d like to make, and compare future results to these baseline measures. 

It’s important to recognise that “normal” test results exist on a spectrum; for any given blood test, a range of results are categorised as “normal” or “within range”. Even within this “normal” range, there may still be room for improvement to achieve an optimal level for your body specifically. Additionally, for some people, an improvement from an “out of ranger” result to a “normal” result might signal a substantial positive change. For this reason, it’s important to understand where your results typically fall so you can understand your blood test results in relation to your personal medical history. 

Reduce the risk of chronic disease

Blood testing is a fantastic way to quickly highlight risk factors for the development of chronic disease, including heart disease, Type 2 diabetes, low bone density, thyroid disorders, and hormonal irregularities.  

This is a type of preventative health measure; it helps you to proactively take care of your health before becoming unwell or being diagnosed with a health condition. Some health conditions – such as Type 2 Diabetes – can develop slowly over several years, while initially not causing any noticeable symptoms. Having regular blood tests can help you to identify risk factors (in the case of Type 2 Diabetes, this would be indicated by a high HbA1c result) and take action sooner rather than later. 

Make data-informed health decisions 

The final benefit of blood testing is that it equips you to make data-informed decisions about your health. With the information provided by testing, you can make informed decisions about lifestyle changes, supplementation, or seeking the advice of a medical professional. 

Even if your results come back as within a normal range, having information about your overall health can help empower you to make choices that support your goals: whether that’s prioritising longevity, working towards an athletic personal best, or improving your overall fitness. 

Best blood tests for general health

The following blood tests can serve as a starting point for understanding your overall health:

HbA1c test

HbA1c, also known as glycated haemoglobin, is a measure of your blood sugar levels over the last 30 days. You might be familiar with this test as the “blood test for diabetes”, as this test is commonly used as a diagnostic and monitoring test for diabetes and prediabetes. However, the HbA1c test can also be used to determine your risk of developing diabetes, as well as to offer insights into the optimal macronutrient ratio for your body.  

The HbA1c blood test works works by looking at the markings which blood sugar leaves on your blood cells. When we have any blood sugar response, a trace of what that response was is left on the blood cell, like a high-water-mark, and this test looks at all these marks. Because our blood cells recycle and renew every 90 days, any HbA1c reading will contain high-water-marks for some blood cells which are just new, and a few which are 80-90 days old. On average this gives us a good picture of what the changes have been in your blood sugar for approximately 30 days.

However, this test can’t tell you the exact levels of glucose, insulin, or other hormones – these can be tested using a fasting plasma glucose (FPG) test, oral glucose tolerance test (OGTT), and C-peptide test. These are more advanced tests, often requested by a medical professional in the management of existing diabetes. 

Lipid panel

A lipid panel test refers to a collection of blood tests related to your cholesterol levels, including total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.

Getting a blood test for cholesterol done is important as it helps to predict your risk of health events such as heart disease, heart attack, and stroke, as well as serving as an indicator of overall health. 

Based on the results of a lipid panel, you might choose to make choices to limit your consumption of saturated fats, include additional sources of unsaturated fat in your diet, increase your activity level, or seek the advice of a GP about other ways to manage high cholesterol.

Thyroid function panel

A thyroid function test is a panel of blood tests that evaluate the function of your thyroid gland, which is responsible for regulating metabolic function. 

The panel typically tests the levels of TSH (thyroid-stimulating hormone), T3 (free T3 or tri-iodothyronine), and T4 (free T4 or thyroxine) in your blood. A thyroid panel may also include a test for TPOAb (thyroid peroxidase antibodies) or Tg ab (thyroglobulin antibodies) in your blood, particularly if you have a history of an autoimmune thyroid disorder such as Hashimoto’s thyroiditis. 

Hypothyroidism (an under-active thyroid) and hyperthyroidism (an over-active thyroid) are common thyroid health conditions that can often be treated with medications. Even at subclinical levels, an under-active thyroid can cause symptoms such as weight gain, fatigue, and depression, so it’s worth picking up on early. 

Full blood count

A full blood count (FBC) – also known as a complete blood count (CBC) – measures the number of your red blood cells, white blood cells, platelets, and the haemoglobin present in your blood. This basic test can be used to quickly screen for anaemia, infection, and other medical problems, and is commonly requested by general practitioners, often alongside other blood tests. 

Nutritional deficiencies

Nutritional deficiencies can contribute to the development of new health problems, worsen existing health problems, and impact your energy, mood, and sleep. 

Some of the most common nutritional deficiencies in the UK include:

• Iron: Essential for the creation of red blood cells; reduces fatigue 
• Calcium: Essential for healthy bones and teeth 
• Vitamin D: Essential for healthy bones and muscles and beneficial for a positive mood
• Omega-3: Essential for brain, heart, and eye health, as well as cognition
• Magnesium: Essential for healthy bones, metabolic function, and nerve and muscle function

Blood tests for nutritional deficiencies are a quick and easy way to identify any nutrients you aren’t getting enough of and give you the information you need to make healthy choices regarding nutrition and supplementation (where necessary). 

Peter Attia’s recommended blood tests

In addition to the tests outlined above, there are several more specific blood tests that are recommended by Dr Peter Attia in his book, Outlive. These tests might be best suited to someone who already has a baseline understanding of their overall health and fitness, and who is looking for that extra bit of insight into their health. 

Lp(a)-P test

The lipoprotein A (Lp(a)-P) test is a blood test that measures the level of lipoprotein A – a type of low-density lipoprotein (LDL) – in your blood. 

This test can offer more specificity than a blood test that measures your overall LDL levels. Lipoprotein A is “stickier” than other lipoproteins, and high levels of this specific lipoprotein have been linked to a higher risk of coronary artery disease and cardiac events. 

This might be a good test to get if you’re aware of a family history of early-onset heart or blood vessel disease, or to get further insight into high cholesterol levels as shown on a lipid panel test. 

LDL-P (or ApoB) test

The LDL-P (low-density lipoprotein particle) test is a blood test that measures the concentration of LDL-P in the blood. This is slightly different to the standard LDL-C test, which measures overall LDL levels in the blood. 

Low-density lipoprotein particles are byproducts created in the transport of fats in the body that can contribute to the formation of fatty plaque in the arteries, and lead to the development of coronary artery disease. 

The LDL-P test is a good test to have regardless of whether or not you have had high cholesterol results in the past, as LDL-P is a good predictor of cardiovascular disease, and doesn’t always correlate with an overall high LDL cholesterol level. 

Similarly, the ApoB (Apolipoprotein B-100) test is a blood test that helps evaluate your overall risk of cardiovascular disease by measuring the amount of Apo B in your blood. Apo B is a protein that works to carry certain types of fat – specifically LDLs – around the body, and is a good predictor of cardiovascular disease. The Apo B test may also be a better predictor of cardiovascular disease in individuals with existing diabetes or a metabolic disorder. 

OGTT with insulin measurements

The OGTT (oral glucose tolerance test) is a two-part fasting blood test that measures how well your body can process large quantities of sugar. 

This test can be used to screen for Type 2 diabetes as well as to diagnose gestational diabetes (diabetes during pregnancy).  

When combined with insulin measurements, the OGTT can be used to determine insulin sensitivity even in individuals without an existing diabetic illness. 

ALT

Finally, an ALT test is a blood test used to assess liver function. The ALT test measures the amount of the enzyme alanine transaminase (ALT) in your blood. 

High levels of ALT in the blood can be indicative of liver damage, and the test is commonly used to screen for liver disease. This test might be a good idea if you have a family history of liver disease, are diabetic, or have a personal history of heavy alcohol use.

Get on-the-spot blood testing at My Vital Metrics 

Curious about how your overall health stacks up? Blood testing at My Vital Metrics offers a quick and easy MOT on key measures of health, including HbA1c blood glucose testing and cholesterol screening. 

Whether you’re interested in booking a one-off blood test or receiving a more comprehensive fitness screening, reach out to My Vital Metrics today to find out how we can help you achieve your health and fitness goals.

Over a third of UK adults wear a fitness tracker. Despite varying levels of accuracy, these trackers – including smart watches, fitness watches, and other wearables – have been shown to promote habits which benefit our overall health. 

A large-scale 2022 research study determined that wearable activity trackers are associated with a clinically significant increase in exercise motivation and aerobic capacity, as well as being positively associated with weight loss and a decrease in blood pressure. 

Similarly, a UCLA study found that the positive effects of activity trackers were compounded by combining the tracker with personalised feedback designed to reinforce behaviour changes. The study highlighted the importance of having guidance and encouragement to maintain the lifestyle that the trackers prompt. It goes to show that even with so much data at our fingertips, it can be difficult to translate our daily metrics into an action plan – especially if we’re not seeing the results we want.  

Health and fitness tests offer a way to step back from the day-to-day measurements (which can hide the real changes) and establish new baseline metrics or view your progress through an in-depth assessment.

Whether you’re hitting a plateau with your workouts or completely new to fitness, health and fitness testing can provide personalised insights into where you currently stand and how you can progress. In this article, we’ll offer a comprehensive overview of what health and fitness testing is and how it can benefit you.

What is Health and Fitness Testing?

A fitness test, or a fitness assessment, is a series of tests designed to offer an overall assessment of your fitness level. Similarly, health testing involves a series of tests and measurements that offer insights into your physical health. 

Health and fitness testing is a broad category that can include several different test types, including tests to establish your body composition, range of movement, strength, cardiovascular capacity, bone strength, heart health, metabolic health, and more.   

These tests might be carried out by professionals such as doctors, medical specialists, nurses, personal trainers, coaches, physiotherapists, or fitness specialists.

What Can Fitness Testing Tell You About Your Health?

Health and fitness tests can offer you a wealth of information about your current health and fitness levels, including your:

• Metabolic health
• Cardiovascular fitness/aerobic endurance
• Muscle power and strength
• Muscular endurance
• Bone health
• Cholesterol levels
• Blood sugar levels and diabetes risk
• And much more!

How Accurate is Fitness Testing?

The accuracy and reliability of a given fitness test depend not only on the type of test, the equipment it is carried out with, and the expertise of the person carrying out the test but also on day-to-day variables such as:

• The time of day
• Temperature and humidity of the testing space
• Length of warm-up
• Whether a person performs the test fasted
• How rested or tired a person is when they perform the test 

Tests administered in a consistent environment, with well-checked equipment and clear instructions given to the test-taker are more likely to be accurate and reproducible. This is particularly important if you are looking to retake health and fitness tests at a later date to compare results. 

To make sure your fitness tests are as accurate as possible, make sure to:

• Follow any instructions regarding fasting or time of day
• Provide any up-to-date medical information to the test administrator
• Ask questions if you are unsure about how to carry out a test
• Give each test the maximum effort you can (without causing pain)

For the best results, consider working with a lab that specialises in the type of tests you’re seeking, whether that’s a DEXA scan for body composition, a VO2 Max test to determine cardiovascular endurance, or baseline blood tests to gain a clearer picture of your overall health. 

Not sure what type of testing would benefit you? We’ll cover how to choose the right health and fitness test for you a little later on.

Who Can Benefit from Health and Fitness Testing?

The short answer is that anyone interested in improving their health and fitness can benefit from testing. All sorts of people access testing, including:

• Professional athletes
• Recreational athletes
• Those interested in remaining healthy and active as they get older
• Regular gym-goers 
• Those interested in monitoring or improving their blood sugar
• Those interested in monitoring or improving their cholesterol
• Those considering their health and fitness for the first time

Regardless of where you’re at, how active you currently are, or your reasons for fitness testing, health and fitness testing can help empower you to reach your health and fitness goals. 

What Are the Benefits of Health and Fitness Testing?

Why is fitness testing important? 

Fitness testing can give you the information you need to unlock new levels of athletic performance, optimise your general health, or set targeted goals for your health and fitness. Many people turn to fitness testing to:

Establish baseline measurements 

Making changes to your health and fitness starts with knowing where you’re at. Gaining accurate measurements of your baseline level of health and fitness gives you something to measure against as you take the next step on your fitness journey. This can boost motivation and provide concrete “proof” of your hard work, especially if you’re struggling to notice your results in your day-to-day life.

Identify your strengths and weaknesses

Fitness testing is a quantified way to identify strengths and weaknesses in your overall fitness, aerobic endurance, and muscle strength and power. Equipped with information about your specific body type, fitness level, and general health, you’ll be empowered to make data-informed changes to your workouts and nutrition – removing any guesswork.

Create targeted goals 

Finally, health and fitness testing gives you the information you need to create targeted goals that reflect your body, goals, and motivation. No more one-size-fits-all workout plans.

What Are the Limitations of Fitness Testing?

As with any decision relating to your health and well-being, it’s important to consider the pros and cons of fitness testing for your circumstances before committing. A fitness consultation can be a great way to assess which tests might be the best options for you as you continue your health and fitness journey.

 

Types of Health and Fitness Testing

 

With such a wide range of tests, providers, and reasons for seeking health and fitness testing, it’s crucial to be clear about the types of tests you are seeking and why. A professional health and fitness consultation can be a great way to talk through your goals, concerns, and questions before booking. 

Body composition testing

Body composition testing aims to measure the amount of fat, muscle, bone, and other mass in the body – or some combination thereof. Body composition tests vary in accuracy, accessibility, and detail of information they provide. 

Bioelectrical impedance analysis (BIA)

What is it: Bioelectrical impedance analysis (BIA) (sometimes referred to as bioelectrical impedance (BEI)) is a technology that devices such as bodyweight scales can use to measure metrics such as body weight and composition. BIA measures the rate at which an electrical current travels through the body to calculate an estimate of adipose tissue, or body fat percentage. 

What does it test: A BIA scale can be used to estimate a person’s fat-free mass. Then, based on demographic information provided such as gender, height, and weight, an estimation of body fat percentage can be made. 

How is it performed: Bioelectrical impedance is incorporated into devices such as home smart scales and the more advanced scales found in gym changing rooms. These may feature handholds, and require the user to stand barefoot in order for the current to pass through the body. 

Pros:

• Is a quick and easy way to estimate body composition
• Can be measured at home or the gym

Cons: 

• Is not as accurate as 3-compartment measures of body composition, such as a DEXA scan
• Has been seen to underestimate body fat percentage 
• Doesn’t analyse where body fat and lean mass are located
• Can vary day-to-day due to hydration, exercise, and more 

Who is it best for: Bioelectrical impedance is best for anyone looking for a rough body fat test or estimate of their body composition that they can easily measure at home or the gym.

Skinfold measurements

What is it: A skinfold test, carried out using skinfold callipers, uses skinfold thickness as an estimation of body composition measures such as body fat percentage. 

What does it test: Skinfold measurements are used to offer an estimate of body composition measures, including lean mass and body fat percentages. 

How is it performed: Skinfold callipers can be used to take measurements from various locations of the body, including the following:

• Abdomen
• Triceps
• Quadriceps
• Below the shoulder blade (subscapular)
• Above the hip bone (suprailiac)
• Mid-chest (pectoral) 

Each measurement is ideally taken three times, and an average is calculated. These measurements can then be inserted into an online body composition calculator to offer an estimate of lean mass and body fat.  

Pros:

• A fairly cheap and accessible measure of body composition 
• A convenient test that can be carried out at home

Cons:

• Not as accurate a measure of body composition as a DEXA scan
• Accuracy is variable depending on the callipers used, the tester’s competency, and the test-taker’s hydration level

Who is it best for: Skinfold measurements are best for anyone looking for a rough estimation of their body fat percentage.

DEXA Scan

What is it: A DEXA (dual-energy X-ray absorptiometry) scan is an enhanced, low-level X-ray scan that can be used to measure body composition. Typically performed as a whole-body scan, the DEXA scan works by passing two X-ray beams through the body, which are absorbed at different rates depending on the type of tissue they pass through. The absorption rates allow the DEXA to accurately determine how much fat, muscle, and bone there is in a particular area of the body. 

What does it test: The DEXA scan gives data on body fat percentage and fat deposition (including the android/gynoid ratio and the quantity of visceral fat), lean mass percentage and distribution (including any muscular imbalances), and bone mineral content (BMC) and bone mineral density (BMD). 

How is it performed: A DEXA scan for body composition can be performed in a specialist fitness lab. The DEXA  technician will ask you to undress to your underwear and position you lying face-up on the bed, ensuring that you are evenly spaced. They will also lightly secure your feet to each other so your legs can’t swing. The receiver arm of the scanner will pass over your body in three sweeps in order to gradually build up a picture of you. You will need to remain very still while the scan is happening to ensure the best quality image possible.

Pros: The DEXA is the gold standard test for body composition analysis, offering a detailed breakdown of body fat, lean mass, and bone density segmented by body area. The DEXA is consistently more accurate and precise than two-component body composition measures. 

Cons: A DEXA scan report is only as beneficial as its interpretation. Since a DEXA scan is often more expensive than more readily accessible (yet less accurate) measures of body composition, it’s worth ensuring the price of your scan includes a professional post-scan consultation to help you turn your results into action. 

Who is it best for: Anyone looking to better understand their body composition, and gain accurate baseline measurements of body fat, visceral fat, and muscle mass, or identify muscular imbalances. 

 

Cardiovascular fitness tests

Cardiovascular fitness/performance, cardiorespiratory fitness (CRF), cardiorespiratory endurance, and aerobic fitness – these terms all refer to a single concept: the body’s capacity to use its cardiac and respiratory systems to effectively deliver oxygen to muscles during sustained exercise. 

High cardiovascular fitness is positively associated with lower blood pressure and cholesterol levels, increased strength and stamina, and a reduced risk of cardiovascular disease. 

There are several types of cardiovascular fitness tests available, including the VO2 Max, FatMax test, and 12-minute run test. Let’s take a look at the pros and cons of each test.

VO2 Max 

What is it: The gold standard in cardiovascular assessment, the VO2 Max test is a graded exercise test that measures maximal oxygen uptake. The VO2 Max test is measured in mL/kg/min and measures the maximum rate of oxygen that your body can use during intense exercise. 

What does it test: Cardiovascular fitness/aerobic endurance

How is it performed: The test-taker performs the test by exercising on a treadmill or stationary bike at a steadily increasing intensity. A face mask is fitted to measure the ratio of oxygen to carbon dioxide present in both inhaled and exhaled air throughout the test. 

Pros: 

• Considered the best indicator of cardiovascular fitness
• Has a high degree of accuracy
• Offers a wealth of data including maximum heart rate, training zones, respiratory rate, aerobic threshold, anaerobic threshold, and information on how the body burns fats and carbohydrates
• Personalised insights for weight loss, fat burning, and training efficiency 

Cons: 

• Relatively time-consuming
• Can be cost-prohibitive 
• Needs to be performed by a trained professional, often in a medical setting or sports performance lab
• The intensive nature of the test means it isn’t suitable for everyone (certain medical conditions may disqualify you from the test without a doctor’s recommendation)

Who is it best for: The VO2 Max test is a great choice for athletes and fitness-oriented individuals looking to maximise their performance at different heart rate intensities and boost their overall capacity to process oxygen. 

It’s also a good fit for anybody looking to establish their training zones and how their body utilises fats and carbohydrates during training at varying intervals. 

Finally, since VO2 Max is positively correlated with longevity, it’s a great test for anyone seeking to take steps to live a healthier life. 

FatMax test

What is it: The FatMax test is a measure of fat oxidation that identifies the intensity of exercise at which the test-taker’s fat-burning potential is greatest. The test shows the ranges of heart rates at which the test-taker is currently best at burning fat due to exercise and can reveal the ideal training intensity for them to be working at to make use of the good work done and expand upon it.

What does it test: The FatMax test measures oxygen and carbon dioxide output during exercise. The ratio of these gases provides information about the fuel source being used at a particular intensity of exercise. At a given time, a 1:1 ratio of carbon dioxide to oxygen indicates that the test-taker is using carbohydrates as fuel, while a 0.7:1 ratio indicates the test-taker is using fat as fuel. 

How is it performed: The FatMax test is typically performed on a treadmill. The test-taker is fitted with a heart rate strap and a mask which monitors the ratio of oxygen to carbon dioxide inhaled and exhaled throughout the test. Starting at a low intensity, the test-taker walks on the treadmill at increasing inclines until fat oxidation reaches a peak level and starts to decline, at which point the test concludes. 

Pros:

• Offers insights about how to train most efficiently for fat-burning
• Helps you to get the most out of your cardio workouts
• Identify the optimal fat-burning heart rate for your body
• Not a high-intensity test and is accessible to most people 

Cons:

• Needs to be performed with specialist equipment 
• Requires expert interpretation to make the most of the data 

Who is it best for: The FatMax test is great for anyone looking to understand how their body burns fuel, or looking to burn fat in the most efficient way possible. Since it doesn’t require reaching as high an intensity of exercise as the VO2 Max test, it’s an accessible option regardless of fitness level.

12-minute run test

What is it: The 12-minute run test, or Cooper test, is a fitness test designed to determine aerobic fitness by offering an estimate of VO2 Max. Originally developed by Kenneth Cooper to estimate the fitness levels of military personnel, the 12-minute run test requires the test-taker to walk or run as far as they can within a 12-minute interval. 

What does it test: Aerobic endurance. The result of the test (in either miles or kilometres), is inserted into a formula to produce an estimate of VO2 Max, given in ml/kg/min. Online fitness calculators allow test-takers to easily compare their scores with those in their age and gender bracket. 

Pros: 

• The 12-min run test is simple, and be carried out anywhere, by anyone 
• The test is accessible: for those who aren’t able to run, the test can be carried out at a walking pace

Cons: 

• The test offers an estimate of VO2 Max, not an exact calculation 
• Variables such as location, surface, humidity, temperature, and motivation can prevent replicable results

Who is it best for: The 12-minute run test is best for those looking to quickly estimate their aerobic endurance for free, and who are confident in their ability to run or walk for 12 minutes safely.  

Blood tests for health and fitness

What is it: Blood tests are a simple way to test common health indicators such as cholesterol levels, thyroid function, blood sugar levels, hormone levels, and more. These tests might be requested by your GP or medical specialist or can be proactively booked through a pharmacy, online health clinic, or health and fitness lab. 

What does it test: Some popular blood tests for health and fitness include:

• HbA1c: A diagnostic test for diabetes and pre-diabetes, the HbA1c blood test is a blood sugar test that measures the amount of blood glucose attached to haemoglobin in your blood.
• Lipid panel: A cholesterol test that calculates total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.
• FBC: A full blood count (FBC) measures the quantity of red blood cells, white blood cells, platelets, and haemoglobin present in your blood. This test can be used to screen for anaemia, infection, and other medical problems.
• Thyroid function test: Tests T3, T4, and TSH levels to assess how well the thyroid gland is working and to diagnose thyroid disorders.
• Hormone tests: Tests for oestrogen, testosterone, and cortisol levels can be used to identify hormonal imbalances.

How is it performed: A blood test can be performed in two ways: 

• Venous blood test: Blood is collected from a vein (typically in the arm) using a needle
• Fingerprick blood test: Blood is collected from the fingertip using a lancet.

A venous blood test is the standard in medical settings, while a fingerprick blood test can be carried out at home or in another testing setting. The main advantages of a fingerprick blood test are that they are quick and easy to carry out, and tend to be experienced as less invasive. 

Pros:

• Quickly highlight key markers of overall health
• Flag areas of concern that are worth raising with your GP
• Suggest types of lifestyle changes that might benefit your health
• Often free or cheap to have performed

Cons:

• Only test certain health markers 
• Don’t offer a complete picture of overall health and fitness 

Who is it best for: A blood test for health and fitness (or combination of blood tests) is a great starting place for anybody looking to prioritise their overall health or check on their blood sugar and cholesterol levels. 

Muscular endurance tests

What is it: Muscular endurance tests assess the muscular endurance of a given muscle group using repeated calisthenic-type exercises. One popular example of a muscular endurance test is the push-up test. Other common tests for muscular endurance include:

• Full squat (lower body)
• Sit-up (core)
• Bicep curl (muscle-specific)
• Burpee (full body)
• Plank hold (core)

Since muscular endurance tests are muscle/muscle-group-specific, it is possible to have varying levels of muscular endurance across different muscle groups. 

What does it test: Muscular endurance is the ability of a muscle or muscle group to sustain repeated contractions in quick succession over a measured period. Muscular endurance serves as a strong indicator of training effectiveness and can be an effective method of tracking change in muscular endurance across different muscle groups. 

How is it performed: A muscular endurance test can be performed at the gym or home and doesn’t require any specialist equipment. For the chosen exercise/s, the test can be performed in two different ways: 

• The exercise is performed continuously, with good form, until exhaustion
• The exercise is performed as many times as possible, with good form, within a 60-second time limit

Pros: 

• Can easily be performed at home or the gym 
• Doesn’t require any specialist equipment
• Muscular endurance is one of the key indicators of overall fitness
• Muscular endurance is important for everyday life and can help reduce the risk of injury

Cons:

• Doesn’t measure muscle strength, flexibility, or power
• Requires the test-taker to maintain good form throughout the tests

Who is it best for: Anyone looking to quickly test baseline muscular endurance in specific muscle groups, or wanting to track training effectiveness over time. 

Metabolic testing

Metabolism – the process by which the body breaks down food into energy – is variable from person to person, and linked to factors such as body size, body composition, age, sex, and exercise level. 

Metabolic testing provides insights into how effectively your body utilises the calories you gain from food to fuel your body. Examples of metabolic tests include the resting metabolic rate (RMR) test and the lactate threshold test. 

Resting metabolic rate test 

What is it: The resting metabolic rate (RMR) test – also known as the basal metabolic rate (BMR) test – measures the number of calories that the test-taker burns at rest. 

What does it test: The RMR test uses a method called Indirect Calorimetry to determine energy expenditure. This involves measuring the oxygen saturation of the air the test-taker exhales at rest and comparing this to the oxygen saturation of the air being inhaled. The amount of oxygen taken in throughout the test can then be used to calculate the caloric needs of the test-taker at rest.  

How is it performed: An RMR test is typically carried out at rest, either lying down or reclining. The test-taker wears a nose clip and is asked to breathe through a breathing tube for the duration of the test, which lasts approximately 10 minutes. 

Pros: 

• Provides an accurate, measured calculation of metabolic rate
• The test is quick and non-invasive
• Offers personalised data to inform plans for weight loss, gain, or maintenance

Cons:  

• Needs specialist equipment to be performed
• May not be accessible to everyone 

Who is it best for: An RMR test is best for anyone looking to assess their metabolism and accurately determine their caloric burn at rest.

Lactate threshold test

What is it: A lactate threshold test is a measure of blood lactate level during exercise. It is a graded test which measures blood lactate levels at increasing levels of exercise intensity, to identify the point at which lactate is produced at a faster rate than it can be removed from the bloodstream. This point is referred to as a person’s lactate threshold, LT2, or anaerobic threshold.  

What does it test: A lactate threshold test is used as a measure of performance ability for endurance exercise. 

At low to moderate levels of exercise, a person’s lactate production is typically balanced with lactate removal. However, during high-intensity exercise, the body’s ability to utilise oxygen to generate fuel through glycolysis decreases. The body continues to generate fuel through anaerobic glycolysis, but this process produces byproducts. After a period of time, the body’s production of lactate will exceed its ability to remove it – this is known as the lactate threshold.

The higher a person’s lactate threshold, the longer their body can perform intense exercise.  

How is it performed: A lactate threshold test can be performed in a dedicated sports lab. The test typically involves the test-taker completing a graded exercise test on a treadmill or stationary bike, with a fingerprick blood test being carried out at each exercise intensity to determine their lactate level. 

Advances in fitness technology allow real-time lactate measurements to be taken continuously via an enzyme-based wearable sensor, vastly improving the accuracy and breadth of data. 

Pros: 

• A good measure of submaximal fitness
• Can inform training levels for both professional and recreational athletes 

Cons:

• Needs to be performed with specialist equipment
• Often requires repeated blood testing at each exercise intensity

Who is it best for: The lactate threshold test is best for recreational and professional athletes looking to determine appropriate training intensities and monitor their aerobic endurance. 

Bone health testing

What is it: Bone health is typically tested with a bone density scan which is carried out using a DEXA (dual-energy X-ray absorptiometry) scanner. The DEXA produces a high-resolution scan of a single area of the body – typically the spine or hip. 

What does it test: A bone density scan measures bone mineral density (BMD). This metric can then be compared to the BMD of other individuals of the test-taker’s age and gender, and/or to a ‘peak’ BMD. The number of standard deviations the score is away from these ‘typical’ scores can provide a measure of relative bone health. 

How is it performed: The DEXA scan for bone health is carried out with the test-taker lying down on an open X-ray table. The scanner passes over the area of the body being scanned and two low-dose X-ray beams pass through the body to assess the density of the bone. 

A bone density scan can be carried out in two ways:

• At the recommendation of your GP or hospital doctor (as a diagnostic test for osteoporosis or osteopenia)
• Privately, as an overall assessment of bone health  

Pros:

• A bone density scan is quick and non-invasive to carry out
• The DEXA is considered the gold standard for bone density testing 
• Provides information about fracture risk  

Cons:

• A bone density scan won’t identify the reason for less dense bones (for example, osteoporosis, or low vitamin D levels)

Who is it best for: Anyone wanting to check in on their bone health. You might be at an increased risk of bone problems if you:

• Have certain health conditions, such as arthritis
• Have broken or fractured a bone
• Are experiencing menopause or perimenopause
• Are postmenopausal and also drink or smoke heavily
• Have, or have had, an eating disorder, or low BMI 

Functional movement assessment

What is it: A functional movement assessment is a quantified assessment of functional strength and flexibility. It can be used to assess muscular imbalances, identify possible causes of performance issues, and prevent injury. 

What does it test: A functional movement assessment tests your overall strength, flexibility, and range of motion across all major joint complexes, including:

• Neck
• Shoulders
• Thoracic spine
• Lumbar spine
• Hips
• Knees
• Ankles  

How is it performed: A functional movement assessment can be performed in a specialist fitness lab, or by a physiotherapist or athletic performance coach. The tests carried out typically include a combination of the following, depending on what is needed:

• Single-leg stand/balance test
• Mid-thigh pull
• Grip strength test
• Countermovement jump
• Ankle dorsiflexion
• Leg extension
• Leg flexion
• Trunk rotation
• Neck rotation
• Neck flexion
• Hip extension
• Push up test

Pros:

• A non-invasive test 
• Can be personalised to your performance needs or specific muscular groups
• Provides key information on muscular strength, mobility, and imbalances

Cons: 

• Requires some specialist equipment
• Results can be affected by energy levels and fatigue 

How to Choose the Right Health and Fitness Tests for You

Step 1: Assess your goals

Figuring out your goals is the first step to choosing the right health and fitness test for you. 

What do you want the test/s to achieve? What information are you hoping to gain? What will the test enable you to do?

Some common reasons for seeking health and fitness testing include to:

• Gain an accurate understanding of your current health and fitness
• Establish baseline measurements before making changes to your fitness or nutrition
• Identify your performance strengths and weaknesses 
• Monitor improvements in your health and fitness over time 
• Inform goal-setting by identifying areas for improvement
• Screen for common health problems relating to cholesterol, blood pressure, thyroid function, and insulin sensitivity

Identifying which goals are most important to you can help you narrow in on which tests are – and aren’t – going to be most helpful for you at this time. 

If you’re not sure what your goals are, then booking a free fitness consultation can be a great way to hone in on what you want to achieve, and the types of tests that can get you started. 

Step 2: Get familiar with different types of fitness test

As we outlined earlier, there are a few different categories of fitness tests:

• Body composition tests (to measure levels of body fat and lean mass)
• Cardiovascular fitness tests (to determine aerobic endurance)
• Blood tests for health and fitness (to track markers of overall health)
• Muscular endurance tests (to measure the strength and endurance of muscle groups)
• Metabolic testing (to identify caloric needs)
• Bone health testing (to assess bone density)
• Functional movement assessments (to assess muscle stability, flexibility, and symmetry)

The right tests for you will depend on the goals you outlined in Step 1, as well as your budget, the amount of time you can dedicate to testing and your geographical location. 

While everyone’s situation will be different, some test types tend to offer a smart baseline for certain goals – such as body composition, metabolic testing, and general health testing for weight loss, cardiovascular fitness, muscular endurance, and functional movement assessments for athletic performance.

Step 3: Prioritise

Next, prioritise which of the tests you have highlighted are most important to your goals. Are there tests that you’re interested in having as a one-off? Are there tests you’d like to get a baseline measure of to track changes over time? Taking the time to consider which tests are most important to you – and why – can help ensure your health and fitness test offers you the best value for your investment. 

Step 4: Book your fitness tests with a trusted provider

Once you’ve identified the best fitness tests for you, it’s time to book your tests and scans! Reading customer reviews can be a great way to review providers and find an accredited testing location to have your fitness tests performed. 

How to Prepare for a Health and Fitness Assessment

To get the most out of your fitness assessment, there are a few simple tasks you can complete ahead of time to ensure all goes smoothly on the day:

• Ask questions in advance, and write down any lingering questions to ask on the day
• Make a note of any medical conditions and medications and bring this with you to your assessment
• Review any instructions around fasting or exercise in advance of your tests, and make sure to follow these
• Get a full night’s sleep the night before your assessment
• Wear comfortable clothing that you can easily move in, or bring gym clothes to change into at the testing location
• Give yourself plenty of time to find your testing location

Then, attend your assessment, and receive your results! 

How to Interpret Your Health and Fitness Test Results

Once you’ve completed your first fitness tests, it’s time to take the results and put them into action! To do so, it’s essential to understand what your test results are telling you – and what they’re not. 

Even the most comprehensive health and fitness assessment is just data without a clear breakdown of the results, how to interpret them, and how you can use the information to progress towards your health and fitness goals. 

One of the most complex test reports is the DEXA scan. To get a better sense of how to interpret and use the numbers in your report, check out our guide to understanding your DEXA report. 

Unlock Your Potential with Health and Fitness Testing at My Vital Metrics

Health and fitness testing offers key insights into your body composition and overall health and fitness profile. These metrics are essential to maximising your training time, fuelling your body efficiently, and reaching your fitness & sports performance goals.  

My Vital Metrics is the only dedicated fitness lab in the UK to bring together the very best in scientific testing for body composition analysis (DEXA Scan), aesthetic and postural assessment (3D Body Scan), resting metabolic rate (RMR) testing, aerobic endurance testing (VO2 Max & FatMax), and functional movement assessments. 

All our tests and packages come with a comprehensive post-scan consultation to ensure you have the information you need to leverage your test data. 

Not sure which tests would be right for you? Reach out to My Vital Metrics to schedule your free fitness & nutritional consultation today!

In his groundbreaking book, “Outlive: The Science and Art of Longevity”, Dr. Peter Attia takes a deep dive into the science and art behind living a longer, healthier life. Drawing from a wide range of sources, Attia discusses the importance of not only living longer but living better, with a focus on overall health and well-being. This comprehensive guide covers various aspects of longevity, including diet, exercise, mental health, and cutting-edge medical screenings such as DEXA scans and VO2 Max testing – services that we offer here at My Vital Metrics.

The Importance of Longevity and Healthspan

Outlive by Peter Attia emphasizes the significance of not only extending our lifespan but also improving our healthspan – the period during which we maintain optimal health and vitality. Dr Attia argues that the key to achieving this lies in addressing the most common causes of death and chronic illness in the developed world, such as cardiovascular disease, type 2 diabetes, neurodegenerative diseases, and cancer.

By focusing on preventative measures and making informed lifestyle choices, we can reduce our risk of developing these conditions and improve our overall health and well-being. In doing so, we can potentially extend our lives and enjoy a higher quality of life well into our later years.

The Role of DEXA Scans in Longevity

One of the critical health screenings recommended by Dr. Attia is the DEXA scan. DEXA (Dual-Energy X-ray Absorptiometry) is a state-of-the-art imaging technology that accurately measures bone density, body composition, and muscle mass. By providing detailed insights into an individual’s body composition, a DEXA scan can help identify potential health risks and inform personalized health and fitness plans.

Regular DEXA scans can track changes in body composition over time, allowing individuals to monitor their progress and make necessary adjustments to their exercise and nutrition plans. By incorporating DEXA scans into a comprehensive health assessment, individuals can take control of their health and make informed decisions to improve their overall well-being.

Obviously, the DEXA is the cornerstone of the services we offer to clients and is the first go-to measure to get a sense of their metabolic health.

Exercise: A Pillar of Longevity

Dr. Attia highlights the critical role of exercise in promoting longevity and overall health. He advocates for a well-rounded fitness regimen that includes strength training, cardiovascular workouts, and functional movement exercises. By engaging in regular physical activity, individuals can reduce their risk of developing chronic illnesses, maintain a healthy body weight, and improve their overall quality of life.

Our take on this is that it is clearly the correct position, and like Attia, we always recommend a multi-part fitness regime for our clients. For those of us who need to lose fat though, we would go one further and suggest that people have very clear in their minds the role of each part of exercise. Cardiovascular exercise is not there to ‘burn fat’ as most people think of it, but rather to ensure that everything remains working at optimum. Strength training is not there for its calorie-burning effects, but rather to build strength and muscle mass, and so on. By being clear about the role of each we can ensure that all exercise is targeted.

VO2 Max Testing: Measuring Cardiovascular Fitness

Another essential component of a comprehensive health assessment is VO2 max testing. VO2 max represents an individual’s maximum rate of oxygen consumption during intense exercise, providing a measure of cardiovascular fitness. By understanding their VO2 max, individuals can tailor their exercise programs to improve their cardiovascular health and overall fitness. Attia notes that as a single measure, the VO2 max is a better predictor of all-cause mortality than any other. This means that it should not be only athletes who take these intense tests, but all of us. Please note that for certain health conditions, you might need to get clearance from your doctor before you can complete the VO2 max test.

Nutrition: The Foundation of Health and Longevity

Dr. Attia underscores the importance of proper nutrition in promoting longevity and overall health. He emphasizes the need for a high-quality diet that provides adequate protein, healthy fats, and nutrient-dense carbohydrates while avoiding excessive sugar and processed foods. By making informed dietary choices and focusing on food quality, individuals can optimize their health and reduce their risk of developing chronic illnesses.

Sleep: A Critical Factor in Health and Longevity

A good night’s sleep is essential for overall health and well-being, and Dr. Attia highlights its significance in promoting longevity. Poor sleep quality and insufficient sleep duration have been linked to various health problems, including obesity, cardiovascular disease, and cognitive decline. By prioritizing sleep and adopting healthy sleep habits, individuals can improve their overall health and well-being.

Mental and Emotional Health: The Missing Piece

Dr. Attia discusses an often-overlooked aspect of promoting longevity: mental and emotional health. He emphasizes the need for individuals to address underlying mental health issues, develop healthy coping mechanisms, and prioritize self-care. By focusing on mental and emotional well-being, individuals can improve their overall quality of life and increase their chances of living a longer, healthier life.

Comprehensive Health Screenings: Taking Control of Your Health

Dr. Attia advocates for a proactive approach to healthcare, emphasizing the importance of comprehensive health screenings to identify potential health risks and inform personalized health plans. In addition to DEXA scans and VO2 Max testing, these screenings may include cholesterol testing, functional movement assessments, and other specialized tests.

Conclusion: Taking Control of Your Health and Longevity

In summary, Dr. Peter Attia’s “Outlive” offers a comprehensive guide to promoting longevity and overall health. By addressing the most common causes of death and chronic illness, adopting a well-rounded exercise regimen, focusing on proper nutrition, prioritizing sleep, and addressing mental and emotional well-being, individuals can take control of their health and increase their chances of living a long, healthy life.

It should be clear by now that we would absolutely stand behind him on all his suggestions for a path to being a centenarian, but we would say that of course.

For those in the UK seeking to take control of their health and optimize their chances of living to 100 and beyond, there are very few companies that offer many of the services recommended by Dr. Attia, but we are fortunate and proud to be one of them.

Here at My Vital Metrics, the tests we offer include DEXA scans, VO2Max testing, cholesterol testing, functional movement assessments, and more. By taking advantage of these cutting-edge health screenings and implementing the strategies outlined in “Outlive,” individuals can make informed decisions about their health and work towards a longer, healthier life.

We do think that Dr Attia’s book is so important, we are going to do a bit of a series of blog articles to cover different aspects of the testing we do and how it relates to his suggestions.

The HbA1c blood test is a measure used to diagnose diabetes. However, even at pre-diabetic levels and below, there’s a lot that the HbA1c can tell us about our body’s ability to use carbohydrates and sugars.

In this article, we’ll take a look at what the HbA1c blood test shows, how to interpret the results, how you can use your HbA1c levels as a guide to your ideal macronutrient ratio, and how other lifestyle factors can influence the HbA1c.

What is the HbA1c blood test?

The HbA1c test is a simple blood test that measures your average blood glucose level over the last 90 days. An HbA1c finger prick blood test is a quick and non-invasive test that can be quickly processed to deliver the results. The results of an HbA1c test can be used to:

• Diagnose diabetes
• Assess diabetes risk
• Check how well your existing diabetes medications are working
• Track how diabetes might affect your long-term health
• Offer insights into optimal macronutrient ratios in your diet

Unlike a straightforward glucose test (which is often done after fasting for 12-16 hours), you don’t need to fast prior to having an HbA1c blood test. Since the HbA1c shows an average of the amount of glucose present in your blood over the last 90 days, eating prior to the test is unlikely to have a significant impact on the result.

What does an HbA1c test show?

HbA1c is looking at markers on the Haemoglobin in our blood. When our blood sugars are raised, that leaves an imprint on the blood. When blood sugar is raised repeatedly, it leaves multiple imprints. These are like high-water marks on a pier. We can look at the blood record and effectively determine how often the blood sugar has been high, and how high it’s been. Half our blood cells die and are replaced with new ones over the course of 30 days, so over 3 months, we have a totally different set of blood cells than we did at the start, and this is why we don’t recommend frequent HbA1c tests, or at least not before a good percentage of the blood has changed over in this natural process of replenishment.

It’s important to understand what it can and can’t tell us about our health. First, it can’t tell us the precise amounts of glucose, insulin, and other hormones present in the blood. To do that, you’d need a blood draw and insulin pump test, and that’s not what HbA1c is designed to do. Second, if it were to show a high reading, in the diabetic range for example, it can’t tell us the precise cause of that diabetes, only that there are markers on the Haemoglobin which indicate prolonged or repeated elevated blood sugar over the last 90 days. Even though it’s possible to use an HbA1c test to diagnose diabetes, it’s not an exact science, and should not be the sole test done to come to a diagnosis. Third, HbA1c testing is most useful for assessing diabetes risk and what might happen if you were to develop diabetes.

How to interpret the results

Broadly speaking, the closer a reading is to 0, the better, though no-one can ever really expect a reading of 0. It’s important to note that HbA1c is only a numerical representation of average blood glucose levels. It does not tell us how high or low glucose was at any given time. It is also important to take into account any factors that could affect your reading, such as if you’re pregnant, if you’re eating a large amount of sugar, if you’ve taken certain medications, etc. If your HbA1c is between 39mmol/l (5.7%) and 48mmol/l (6.5%), you have an elevated risk of developing diabetes.

How to use the results to make lifestyle changes

If your HbA1c is above trace but normal or below 48mmol/l (6.5%), there’s no need to stress out. You do not have diabetes. However if you are looking to optimise your diet for fat loss and general health, we categorise the ‘normal’ range into a number of ranges, and apply some lifestyle changes which will help you do that.

If you have a level of 48mmol/l (6.5%) or above, this is an elevated risk level and we will advise you to talk to your GP if this is new information to you. One of the first things to do is to get your HbA1c under control.

If you don’t have diabetes, but your HbA1c is below but approaching 48mmol/l (6.5%), we will send you away with some dietary considerations. In general, the higher your HbA1c level is, the more we would advise limiting first simple sugars, then limiting carbohydrates overall, and as we approach the limit we might suggest things like consolidating meals into fewer instances of eating, or implementing time-restricted-feeding. all these measures are aimed at giving your body a break from blood sugars and allowing insulin levels to come to baseline for longer periods of the day.

Interestingly, other interventions like stopping smoking or swapping out processed foods for whole foods all have a positive impact on HbA1c. Overall, having a greater amount of muscle mass also helps.

Final thoughts

HbA1c testing is a useful tool that can help to assess your diabetes risk and report on your average blood glucose levels over the past 90 days. It can’t tell us the precise amounts of glucose, insulin, and other hormones present in the blood. It also can’t tell us the precise cause of diabetes. With it, and combined with our dexa scan, we can give a more accurate blueprint of the kind of diet which may work for you to address any fat loss or recomposition goals, or indeed how to better eat for health and longevity.

Want to read more?

The following articles and studies were used to write this article, and so you might gain further insight by reading some in full:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933534/

https://www.ncbi.nlm.nih.gov/books/NBK304271/

https://www.who.int/health-topics/diabetes#tab=tab_1

https://journals.lww.com/jfmpc/Fulltext/2022/06000/Reduction_in_HbA1c_through_lifestyle_modification.171.aspx

https://www.researchgate.net/publication/6223951_Glycaemic_Control_in_Athletes#:~:text=Athletes%20showed%20a%20consistent%20trend,0.2%25%3B%20p%20%3D%200.017).