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Assessing sarcopenia with blood testing clarifies muscle health drivers—anabolic signaling, androgen status, and protein nutrition (IGF-1, testosterone, albumin). At Superpower, we offer IGF-1, testosterone, and albumin testing, in-clinic and at home. Home testing is currently available in selected states. (See FAQs below for more info).
Blood testing helps reveal bone health by assessing mineral balance and hormonal regulation underlying osteoporosis risk. At Superpower, we test vitamin D, calcium, albumin, and corrected calcium for osteoporosis. We offer in-clinic and at-home blood testing; home testing is available in selected states. (See FAQs below for more info).
A comprehensive, evidence-grounded framework for longevity organized around the core pillars of health, with the biomarkers most worth tracking for each.
Reference charts for grip strength by age and sex, plus what low scores may indicate about muscle health and which biomarkers are worth testing.
Grip strength reference values for women by decade, what the research links to strength decline, and the biomarkers that reflect underlying muscle health.
Reference norms for male grip strength across age groups, with context on what below-average scores may indicate and the biomarkers worth testing.
A guide to alcohol and biological aging covering what even light-to-moderate drinking does to epigenetic clocks and telomere length, how alcohol affects sleep quality and inflammation, and what the evidence suggests about whether any amount of alcohol is safe from a longevity perspective.
An evidence-based look at social connection and longevity covering the epidemiological data linking social isolation to increased mortality, the biological pathways involved including inflammation and stress hormones, and what the research suggests about the protective effect of relationships.
A practical longevity exercise protocol covering how to combine Zone 2 cardio and resistance training for maximum healthspan, recommended weekly training structures, how to use VO2 max and other biomarkers to guide progression, and how exercise interacts with sleep and recovery.
A guide to chronic stress and biological aging covering how sustained cortisol elevation drives inflammation, epigenetic age acceleration, and telomere shortening, and the evidence behind interventions including meditation, nature exposure, and social connection.
An evidence review of cold exposure and aging covering what cold plunges and cold water immersion actually do to the body including effects on brown fat, inflammation, and norepinephrine, the limits of current longevity-specific evidence, and realistic expectations.
A guide to sauna use and longevity covering the Finnish cohort studies linking regular sauna bathing to reduced cardiovascular mortality, the proposed biological mechanisms including heat shock proteins and cardiovascular conditioning, and practical frequency and temperature recommendations.
A guide to strength training for longevity covering the evidence for muscle mass as a predictor of lifespan and healthspan, how resistance training counters sarcopenia, the role of grip strength and other functional markers, and practical programming recommendations.
An evidence-based guide to sleep and aging covering how poor sleep quality and insufficient duration accelerate epigenetic aging, the specific mechanisms involved including clearance of amyloid and cortisol dysregulation, and science-backed strategies for improving sleep.
A guide to VO2 max as a longevity predictor covering the research showing its association with all-cause mortality, how it compares to other risk factors, the difference between aerobic capacity and fitness, and evidence-based strategies to improve it.
A guide placing cellular senescence within the broader hallmarks of aging framework covering how it connects to genomic instability, mitochondrial dysfunction, and chronic inflammation, and why targeting senescence may have outsized effects on aging.
An explainer on ApoB covering what it measures, why it is a more accurate predictor of cardiovascular disease risk than LDL cholesterol, what optimal levels look like from a longevity perspective, and how to lower it.
A guide to Zone 2 cardio and longevity covering what Zone 2 training is, the physiological mechanisms linking it to mitochondrial health and metabolic efficiency, the research on its relationship to VO2 max and all-cause mortality, and how to structure it in a training week.
An evidence-based look at whether lifestyle changes can reduce cellular senescence covering the effects of regular exercise, caloric restriction, fasting, and specific dietary compounds on senescent cell accumulation and clearance.
A practical guide to measuring senescent cell burden covering existing biomarkers such as p16INK4a, beta-galactosidase activity, and SASP factors, how accessible these tests are today, their limitations, and what future testing may look like.
An explainer on the senescence-associated secretory phenotype (SASP) covering what inflammatory signals senescent cells release, how the SASP drives systemic inflammation and tissue dysfunction, and why it is a central target for longevity interventions.
A guide to fisetin as a longevity compound covering its classification as a senolytic flavonoid, the animal and early human evidence for its effects on senescent cells, natural food sources, supplementation considerations, and the current gaps in the research.
A guide to how senescent cells drive aging and disease covering the zombie cell concept, the role of the SASP in spreading inflammation, and the links between senescent cell accumulation and conditions like cardiovascular disease, neurodegeneration, and cancer.
A practical guide to building a personalized longevity blood panel covering which markers to prioritize at different life stages, how often to test, how to interpret results in the context of optimal rather than just clinical ranges, and how to track change over time.
A plain-English explainer on cellular senescence covering what senescent cells are, how cells enter senescence through DNA damage and other triggers, why the body cannot clear them efficiently with age, and why their accumulation matters for longevity.
A guide to DHEA-S as a biological aging marker covering how levels decline predictably with age, what the research links low DHEA-S to including frailty and cardiovascular risk, optimal ranges for different ages, and what the evidence shows about supplementation.
An explainer on Lipoprotein(a) covering what it is, why it is largely genetically determined and unresponsive to most lifestyle changes, how elevated Lp(a) amplifies cardiovascular risk, and what limited interventions exist.
A guide to fasting insulin as an underused longevity marker covering why it detects insulin resistance earlier than HbA1c or glucose, what optimal fasting insulin looks like, and why most standard blood panels omit it.
A practical guide to NAD+ testing covering why intracellular NAD+ is difficult to measure accurately, which tests exist, what declining levels mean for energy metabolism and DNA repair, and how to interpret and act on your results.
A guide to high-sensitivity CRP as a longevity marker covering what chronic low-grade inflammation does to biological age, the difference between the longevity-optimal target and the clinical normal range, and evidence-based ways to lower it.
A guide to homocysteine as a longevity biomarker covering its role in cardiovascular and cognitive aging, what elevated levels indicate, optimal ranges for longevity versus clinical normal ranges, and how to lower it through diet and supplementation.
An in-depth guide to IGF-1 and aging covering its role in cellular growth and repair, the evidence for a U-shaped relationship with longevity (too high raises cancer risk and too low raises frailty risk), and what optimal levels look like.
A comprehensive guide to longevity biomarkers covering what makes a biomarker relevant to aging, the major categories including metabolic, inflammatory, hormonal, and cellular markers, and how to use them together as a system.
An introduction to geroscience covering its central hypothesis that aging drives most chronic disease, the drugs and interventions it is studying, and how it is reshaping preventive medicine.
An explainer on functional age covering physical performance metrics such as VO2 max, grip strength, and gait speed as aging biomarkers, how they compare to blood-based tests, and why they may better predict disability risk.
A plain-English guide to the hallmarks of aging covering all twelve hallmarks including genomic instability, telomere attrition, cellular senescence, and deregulated nutrient sensing, and how they interact to drive aging.
A synthesis of what centenarian studies reveal about longevity covering consistent patterns in metabolic health, inflammation, hormonal profiles, personality traits, and lifestyle habits seen across the longest-lived populations.
An explainer on the compression of morbidity thesis covering the idea that disease and decline can be concentrated into a shorter period at the end of life, the evidence from population studies, and what it takes to achieve it.
A guide to how clinicians and researchers measure healthspan covering biomarkers such as VO2 max, grip strength, gait speed, cognitive function scores, and biological age tests, and how to use them together.
An evidence-based guide to extending healthspan covering the five core pillars of exercise, nutrition, sleep, stress management, and social connection, with a summary of the research supporting each.
An explainer on the difference between healthspan and lifespan covering key definitions, how the gap between the two (years lived in poor health) has grown in modern populations, and what closing that gap requires.
A practical protocol for tracking biological age over time covering how often to retest, which platforms give comparable results across tests, and how to use trend data to evaluate lifestyle interventions.
An explainer on organ-specific biological age testing covering how different tissues age at different rates, what organ age tests measure, and what it means when your heart, brain, or liver shows accelerated aging.
A practical, evidence-ranked guide to lowering biological age covering interventions such as HIIT, the Mediterranean diet, sleep optimization, and stress reduction, with notes on the strength of evidence for each.
A research-driven review of whether epigenetic age can be reversed covering the TRIIM, CALERIE, and related trials, what the data shows about reversibility, and the current limits of the science.
An evidence-based guide to the lifestyle and environmental factors that accelerate biological aging covering chronic stress, poor sleep, ultra-processed food, smoking, alcohol, and sedentary behavior.
A foundational guide to biological age covering what it means, how it differs from chronological age, the science behind it, and why it is a better predictor of health and longevity.
An explainer on epigenetic clocks covering how DNA methylation is used to estimate biological age, the difference between first-generation and second-generation clocks, and what these tests can and cannot tell you.