7 Biomarkers Every Woman Needs to Track for Longevity and Body Composition

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Problem: You train hard and eat well, but how do you know if it’s working? The scale alone doesn't cut it for health-conscious women who want to optimize performance and longevity.

These seven biomarkers give deeper insight into metabolic health, inflammation status, and recovery potential. When tracked consistently, they offer a blueprint for sustained performance and graceful aging.

1. hs-CRP (High-Sensitivity C-Reactive Protein)

Chronic inflammation is a silent threat. Elevated hs-CRP is linked with cardiovascular disease and accelerated aging. Aim for values <.55 mg/L.

📖 Reference: Ridker PM, et al. "C-reactive protein and other markers of inflammation in the prediction of cardiovascular disease in women." N Engl J Med. 2000.

2. Fasting Insulin

Fasting insulin reflects how well your body handles carbohydrates and predicts risk for metabolic syndrome. Ideal range: 2–5 µIU/mL.

📖 Reference: Muniyappa R, et al. "Current approaches for assessing insulin sensitivity and resistance in vivo: advantages, limitations, and appropriate usage." Am J Physiol Endocrinol Metab. 2008.

3. VO2 Max

A high VO2 max is one of the strongest predictors of lifespan. Top 20th percentile by age is optimal for longevity.

📖 Reference: Blair SN, et al. "Influence of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in women." JAMA. 1996.

4. Resting Heart Rate (RHR)

Lower RHR indicates greater cardiovascular efficiency and parasympathetic tone. Goal: 50s–60s bpm.

📖 Reference: Fox K, et al. "Resting heart rate in cardiovascular disease." J Am Coll Cardiol. 2007.

5. Lean Mass Percentage (via DEXA)

Maintaining lean tissue is crucial for metabolic rate, bone health, and independence. Active women should aim for 70%+.

📖 Reference: Speakman JR, et al. "Body composition and long-term health outcomes in women." Obes Rev. 2011.

6. Ferritin

Iron storage directly impacts energy and hormonal balance, especially for menstruating women. The ideal concentration is 40–100 ng/mL.

📖 Reference: Tolkien Z, et al. "Ferrous sulfate supplementation causes significant gastrointestinal side-effects in adults: a systematic review and meta-analysis." PLoS One. 2015.

7. Heart Rate Variability (HRV)

HRV reflects the health of the autonomic nervous system and the capacity to recover from stress. Aim to raise your baseline HRV over time.

📖 Reference: Shaffer F, et al. "A healthy heart is not a metronome: an integrative review of the heart's anatomy and heart rate variability." Front Psychol. 2017.

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Want to track what matters? At Central Athlete, we test and train using real data. Book your strategy session and start building a plan aligned with your physiology.

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