I must seem a little obsessed with longevity!

It is not that I wish to live forever, but rather I want to live a good quality of life for as long as possible, and measures of longevity translate into health span as well as life span.

So, I am always on the lookout for data that might aid this process.

So what are the six blood tests that have predictive qualities when it comes to avoiding the more common causes of chronic ill health and shortened lifespan?

Well, we of course include a number of tests that help measure risk of things like diabetes and heart disease in our standard well-person checks.

ApoB is a protein carried by all atherogenic (artery furring) particles, including LDL, which we routinely test and VLDL, IDL and Lp(a) which we do not. Although non-HDL, which we can test, gives an estimate of some of these markers, ApoB is the more accurate test and is not included in a routine lipid profile.¹ Longevity clinicians aim for much tighter control of lipids than is routinely recommended by cardiologists. (£90)

Lipoprotein (a) is a LDL like particle and your level is governed by your genes inherited by your parents.² It increases the risk of clots and of furring of the arteries and is independent of LDL/ApoB.³ It is not easy to lower but does signify the need to keep LDL/ApoB at ultralow levels. Drugs may be coming that can lower Lp (a)⁴ (£70).

Fasting insulin can be measured in addition to the usual HbA1c or glucose when assessing risk of future diabetes and metabolic syndrome ( a triad of obesity, high blood pressure, diabetes that increases risk of heart disease) Fasting insulin can give an early warning of metabolic syndrome or diabetes even where glucose markers are normal.⁵ This can allow measures to be taken to reduce this risk. (£110 and must be fasting)

HsCRP is different from CRP which is often routinely measured to look for inflammation. HsCRP is a marker for silent inflammation, wearing tissues and arteries. It detects low levels associated with long term heart disease and stroke risk.⁶ (£70)

Homocysteine is an amino acid made and removed by your body with the use of vitamin B12 and folic acid. High levels are associated with increased heart and stroke risk and with decline in mental function.⁷ This test is difficult to perform as it must be done at the London laboratory. If you have adequate B12 and folic acid levels, you are unlikely to have raised levels. (£120)

Gamma GT is a liver enzyme we routinely test for in a liver function test. It is a marker for excess alcohol intake and liver disease, but it can also be seen as a marker for oxidative stress, the cellular wear and so is associated with a greater heart disease and all-cause mortality risk.⁸ It can also rise with alcohol intake, certain drugs, weight gain, and a fatty liver, so results need to be taken in context.(£36)

What is the kettlebell routine that has been shown to improve the markers associated with aging?

Aerobic fitness and grip strength predict early death even better than most blood tests.⁹ A large study of people sent for cardiac testing found that those with the lowest level of fitness had five times the risk of death that the fittest of the group tested.¹⁰ Low grip strength, a measure of general strength is similarly associated with a much higher risk of death.¹¹

The kettle bell routine performed in short, hard intervals, reduced CRP, improved grip strength, increased the number of sit to standing from a chair in 30 seconds, lowered resting heart rate (a good thing) and improved a measured walking distance in a set time.¹²

Your Kettlebell Routine

A five minute warm up of hip hinges, glute bridges and light goblet squats, if the terms are unfamiliar a quick Google will show you how to do them.

A 12 minute circuit, three rounds of the following with 90 seconds between rounds;

A two hand kettlebell swing 12-15 reps

A Goblet squat 10-12 reps

Romanian or sumo deadlift 10-12 reps

Bent over rows 10 reps each side

This can be followed by an optional 3 minute cardio finisher, 2 hand kettlebell swings for 30 seconds followed by 30 seconds of rest, repeated three times.

Then a 3 minute cool down.

Start with light kettle bells and ensure your form is good, compare yourself to the expert in the video.

It is daunting at first but the rewards are enormous. If you are uncertain if you are fit enough to start, you can always book a check up with us first

Stay fit

Dr Allan Fox

All prices quoted correct at the time of publishing, for up to date prices please see our Fees Page.