The High Perfromance Journal Written By Dan Go - April 24th, 2026

Brian hit a huge milestone and got to 15% body fat. He looked incredible. You could see bicep veins in his biceps, and he was starting to see his abs again. People at his gym were asking what he was doing.

Then his bloodwork came back, and he found out his HbA1c was elevated in the pre-diabetic range. While the mirror said he was healthy, his blood said something very different.

16 weeks later, we're thankfully back in the optimal range.

This is the reason we request blood work when working with clients. Because it is entirely possible to have abs and not be healthy. You can look fit but still be metabolically broken. Your waistline tells you one story; your blood tells you the real one.

Today, I want to walk you through the 8 biomarkers we track with our clients and one optional but recommended set. These markers can predict disease, aging, and metabolic breakdown years before symptoms show up.

Most of these can be ordered through your regular doctor. The key is knowing what to ask for and what the numbers actually mean.

You ready? Let's go 🔥

1. HbA1c (Blood Sugar Control)

This measures your average blood sugar over 2-3 months. It catches insulin resistance long before fasting glucose does.

Most doctors will tell you anything under 5.7% is normal, but research on longevity populations suggests you want this to be under 5.0-5.3% for ​optimal metabolic health​.

This was the marker that caught Brian. While his fasting glucose looks fine, his HbA1c tells a different story.

How to fix it:

• Reduce refined carbohydrates, alcohol, and added sugars.
• Add 10 to 15-minute walks after meals. Prioritize resistance training 3 times per week, which improves insulin sensitivity more than most people realize.
• Get 7 to 9 hours of sleep per night. Poor sleep alone can raise HbA1c by increasing insulin resistance.
• Supplement-wise, berberine (500mg 2 to 3 times daily with meals) has strong evidence for improving blood sugar control and insulin sensitivity.
  
  

2. Fasting Insulin

This is the test most doctors never order. It tells you how hard your pancreas is working to keep your blood sugar in check. You can have normal glucose and sky-high ​insulin​, meaning your body is compensating, and it will not do that forever

You want this under 7 µIU/mL. If it is above 10, your body is already fighting a battle.

How to fix it: 

• Time-restricted eating (keeping your eating window to 8 to 10 hours) gives your pancreas a break and improves insulin sensitivity. Stop eating at least 3 hours before sleep.
• Cut liquid calories, especially juice and sweetened coffee drinks, which spike insulin without triggering satiety.
• Increase your fiber intake to 30g or more per day.
• Magnesium supplementation (300 to 400mg of magnesium glycinate before bed) supports insulin signaling, and most adults are deficient.
  
  

3. HOMA-IR (Insulin Resistance Score)

This is a calculated score from your glucose and insulin numbers. It gives you a single number for how insulin-resistant you are.

This metric outperforms BMI for predicting diabetes and cardiovascular disease. You want a score under 1.

How to fix it: 

• Everything that improves HbA1c and fasting insulin improves this number. The highest leverage move is building muscle.
• Skeletal muscle is the largest glucose sink in your body. The more you have, the more insulin sensitive you become.
• Prioritize strength training and adequate protein (0.7 to 1g per pound of bodyweight daily).
  
  

4. hs-CRP (Chronic Inflammation)

This is a high-sensitivity inflammation marker. It catches low-grade, ​chronic inflammation​ that builds arterial plaque, accelerates aging, and grinds down your organs over time.

Studies show it has a stronger link to mortality than most body measurements. You want this under 1.0 mg/L.

How to fix it:

• Remove the inflammatory drivers first. Cut ultra-processed foods from your diet.
• Improve sleep quality and manage stress. Make sure you are not overtraining, because excessively high-intensity exercise raises CRP.
• On the supplement side, curcumin (500 to 1000mg daily with black pepper extract for absorption) has consistent evidence for reducing hs-CRP. Omega-3 fatty acids (2 to 3g of EPA/DHA daily from fish oil) also help bring this marker down.
  
  

5. Triglycerides

This marker reveals how your body is processing carbohydrates and fats. High levels signal metabolic syndrome and often point to excess liver fat that you can't feel.

A standard range says under 150 is fine, but that's not the bar I hold my clients to. You want this to be under 80 mg/dL.

How to fix it:

• Reduce refined carbohydrates, sugar, and alcohol. These are the three biggest drivers of elevated triglycerides.
• Increase omega-3-rich foods like wild salmon, sardines, and mackerel, or supplement with 2 to 3g of EPA/DHA daily.
• Regular exercise, especially zone 2 cardio (30 to 45 minutes, 3 to 4 times per week), is highly effective at lowering triglycerides.
  
  

6. HDL Cholesterol

HDL is your protective cholesterol. It clears harmful particles from your arteries, and higher levels are consistently tied to longer life.

You want this above 50 mg/dL, ideally higher.

How to fix it:

• Exercise is the single most effective way to raise HDL. Both resistance training and aerobic training help, with high-intensity interval training showing the strongest effect.
• Add healthy fats from olive oil, avocados, and fatty fish. Eliminate trans fats entirely.
• If you drink alcohol moderately, red wine in small amounts has been associated with higher HDL, but I would not start drinking for this reason alone.
  
  

7. ApoB (Particle Count)

This is the marker most people have never heard of, and it might be the most important for heart disease risk.

Standard LDL tests measure the amount of cholesterol. ApoB counts the actual number of harmful particles driving plaque into your artery walls. You can have normal LDL levels and elevated ApoB.

Leading longevity physicians consider ApoB the single best predictor of cardiovascular disease. You want this under 70 mg/dL.

How to fix it:

• Reduce saturated fat intake and replace it with monounsaturated fats (olive oil, avocados, nuts).
• Increase soluble fiber from oats, beans, lentils, and ​psyllium husk​.
• Swap unfiltered coffee (French press, espresso) for filtered coffee, because the oils in unfiltered coffee raise ApoB. Supplement with omega-3s (2 to 4g EPA/DHA daily).
• If lifestyle changes are not enough, this is one of the markers where medication like a statin may be worth discussing with your doctor.
  
  

8. Vitamin D

This is also the nutrient I see deficient in most of my clients, and it might surprise you on a longevity panel, but ​Vitamin D​ supports immune function, bone density, muscle recovery, and has powerful anti-inflammatory effects.

Deficiency is tied to increased risk of death from all causes. And most people who work indoors are deficient without knowing it.

You want to be between 40 and 60 ng/mL. If you are under 30, supplementation is not optional.

How to fix it:

• Get 15 to 20 minutes of direct sunlight daily when possible, ideally in the morning or evening.
• Supplement with Vitamin D3 (2000 to 5000 IU daily, depending on your current levels) and take it with fat for better absorption.
• Pair it with Vitamin K2 (100 to 200mcg), which helps direct calcium into bones instead of arteries.
• Retest after 3 months to dial in your dose.
  
  

What To Do Next

Take this list to your next doctor's appointment and ask for these specific tests by name. Most doctors will not order all of them unprompted, especially fasting insulin, HOMA-IR, and ApoB.

Start with the core 8, and then add the Hormone Panel when you are ready for the full picture. Your body keeps a ledger. It does not show you in the mirror, and these tests let you read it.

It's not enough to look healthy on the outside. These biomarkers show you how healthy you are in ways a mirror can't.

Onward and upward. 🚀

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

References

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Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.