biological Age, VO2 max, and the one longevity metric that matters more
I just got my biological age results back. At 36.5 years old, my cells are functioning like I'm 25.
Pretty cool, right? And I'll admit - I love seeing those numbers. But after years of working with people trying to optimize their health, I've learned something important: the data tells part of the story, but not all of it.
The world of longevity medicine is really having a moment right now. People are tracking and testing everything. We've moved way beyond checking blood pressure once a year. Now there are biological age testing kits, VO2 max assessments, DEXA scans for visceral fat, continuous glucose monitors, HRV trackers... there's more data available than ever before.
And I'm all for it! I track some of these things myself. Numbers give us feedback. They keep us honest about whether our daily choices are actually causing changes to our health. Plus, it's fun to watch your progress.
This month's newsletter is all about the numbers that really matter for your healthspan - and the one number that might matter most (that you actually can't track with any device!).
biological age testing
At 36.5 years old, my biological age came back at 25. That means my cells are functioning like someone 11.5 years younger. To put it another way, I've only aged biologically through about 68% of my chronological years.
Biological age testing can tell us how well your cells are functioning compared to your chronological age. When I see inflammatory markers creeping up or blood sugar dysregulation starting to show, we have actionable information.
Getting this information is more affordable than you might think. You don't need to drop $400+ on fancy epigenetic or telomere testing. In my practice, we take three easy tests:
CBC (complete blood count)
CMP (comprehensive metabolic panel)
hs-CRP (high-sensitivity C-reactive protein)
and run them through a validated calculation. Same insight into how your body is aging at the cellular level, but only $23 through my cash lab.
Remember (and this is important!), we look for optimal reference ranges, not the "normal" ranges based on average American health. Big difference! I don't want to hold you to the standards of "average" health, as we all know the average person in our country isn't exactly a picture of vitality.
VO2 max
I had this tested last week at APEX PWR. The VO2 Max Test involves running on a treadmill with a mask that measures how much oxygen you're consuming as the intensity increases. It's testing how efficiently your body uses oxygen at maximum effort.
VO2 Max Testing at APEX
It's one of the strongest predictors of longevity we have. Dr. Peter Attia talked about this on 60 Minutes recently: VO2 max matters more for longevity than almost any other metric we can measure. Higher cardiovascular fitness means your heart, lungs, and muscles are working efficiently. Optimal numbers for your VO2 max depend on your age.
You can improve your VO2 Max at any age with consistent movement! You don't need to become a marathon runner. Just move your body regularly in ways that challenge you a bit.
visceral fat
This is the metabolically active fat wrapped around your organs. Unlike the subcutaneous fat you can pinch, visceral fat drives inflammation and metabolic dysfunction.
A DEXA scan gives you the most accurate measurements. You're aiming for less than 1-2 pounds of visceral fat, with anything over 3 pounds putting you at increased risk for metabolic issues.
Visceral fat is problematic because it actively produces inflammatory compounds that affect your entire body. The good news is that it responds really well to lifestyle changes! Even small reductions in visceral fat can have significant impacts on your metabolic health.
You can get VO2 Max and DEXA testing at APEX PWR in Tigard. Use code DRKAT for 10% off!
movement goals: steps + minutes
A great goal is to get 150 minutes of moderate movement per week and around 7,000-10,000 steps daily. I cannot emphasize this enough: exercise should not be punishment.
Find movement that feels good in your body and do it consistently enough to maintain strength, mobility, and cardiovascular fitness as you age. Your 150 minutes might be strength training, yoga, or hiking. Your steps might come from evening walks, parking farther away, or playing with your kids or grandkids at the park.
the accountability factor
Here's where most people get stuck. They set health goals based on data. Get excited about the plan. And then... life happens. Motivation fades. Obstacles appear.
Most New Year's resolutions don't survive February. The research is pretty clear on this. Most people drop their goals within weeks when they're doing it solo, and long-term success is rare.
But the numbers tell a different story when you add support! People who write down goals and share weekly progress achieve them 76% of the time, compared to 43% who don't share. And if we add in scheduled accountability appointments, that success rate hits 95%!!
Think about that for a second. Regular check-ins where someone actually asks about your progress, where you have to show up and report on what you've done. That's what turns hope into action. It's not about willpower. It's about structure and support.
the number that matters most
So yes, know your numbers. Get your bloodwork done. Track your VO2 max if that motivates you. Understand your body composition. Move consistently. All of these things can improve wellness.
But here's the number I want you to think about: How many people are truly in your corner?
Not followers on social media. Not acquaintances you see at parties. Real people. The ones who know when something's off without you saying a word. The ones who will check in when you go quiet. The ones who show up for both the hard stuff and the celebrations.
Because here's what I know from both research and from working with hundreds of people trying to optimize their health: social connection can increase lifespan by 50%.
But this isn't just about living longer - it's about living better. Strong social ties are linked to:
Lower rates of depression and anxiety
Better cognitive function as we age
Faster recovery from illness, and even
Reduced inflammation.
Community isn't just something that's "nice to have." It's absolutely foundational to longevity and vitality.
speaking of community...
The Shift is built around community, connection, and accountability. It's longevity medicine focused on joy and sustainability, not restriction or deprivation. Because 12 months of thriving will beat 12 days of perfection, every single time.
SLIDING SCALE AVAILABLE: I recognize that times are tough out there! If you feel like The Shift is right for you but the investment feels challenging, I have sliding scale spots. Fill out this application and I'll get back to you with a discount code!
So to sum up this blog post, yep, numbers matter. You can track them, know them, use them to guide your choices.
But your wearable can't measure connection. Your blood test can't detect your community support. And both of those might be the most important longevity interventions you make this year.
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I send a monthly newsletter with evidence-based longevity insights, practical tips you can actually implement, and the occasional story about looking like the Unabomber in my weighted vest. No fluff, no fear-mongering, just real info to help you enjoy living your best life.
