The 11 Biomarkers Bryan Johnson Tracks to Live Longer (and Why You Should Too)

Last weekend, I attended the Don’t Die Summit in Miami—a gathering of longevity scientists, and performance-obsessed humans who want to radically extend healthspan.

At the center of it all: Bryan Johnson — the world’s most measured man, together with his physician, Dr. Mike Mallin, who shared the 11 biomarkers Bryan tracks religiously to stay biologically young and delay death.

We've added his values below so you can compare yours as well with his if you are keen to know how you stack up against him.

1. HbA1c – Your Metabolic Clock

📉 Ideal: < 5.2

✅ Bryan: 4.5

A long-term blood sugar marker (3-month average) where elevated levels = higher mortality, cardiovascular risk, cancer, and dementia

• How to lower it: Caloric restriction Exercise Low-carb / high-fat diet
• Supplements: ALA, Magnesium, Berberine
• Prescriptions: GLP-1s, Metformin, SGLT2 inhibitors

2. Insulin – The Hidden Early Warning

📉 Ideal: < 5

✅ Bryan: 3.0

An early marker of insulin resistance that often goes abnormal before glucose. High levels are linked to metabolic dysfunction and all-cause mortality.

• How to lower it: Caloric restriction, Weight loss, Low-carb / high-fat diet, Exercise
• Supplements: ALA, Magnesium, Berberine
• Prescriptions: GLP-1s, Metformin, SGLT2 inhibitors

3. LDL-C & LDL-P – The Artery Killers

📉 LDL-C Ideal: < 70 | ✅ Bryan: 45

📉 LDL-P Ideal: < 700 | ✅ Bryan: 509

Core markers of atherosclerosis risk. High levels = plaque buildup, inflammation, and 70% increased CVD mortality.

• How to lower it: Reduce saturated fat and sugarIncrease fiber, MUFAs, PUFAs, Exercise, weight management
• Supplements: Red yeast rice, Curcumin, Matula
• Prescriptions: Statins, PCSK9 inhibitors, Ezetimibe, Bempedoic acid

4. HDL-C – The Cleaner

📈 Ideal: > 60

✅ Bryan: 78

Removes excess cholesterol, reduces inflammation. Also improves metabolic health, and protects the brain. Low levels = 49% increased all-cause mortality.

• How to raise it: Exercise (HIIT + strength), Reduce sugarEat MUFAs and Omega-3s, Polyphenols (dark chocolate, berries, matcha)
• Supplements: Omega-3s, Curcumin, Astaxanthin
• Prescriptions: Fibrates, Statins, PCSK9 inhibitors

5. hsCRP – The Inflammation Alarm (Most important one)

📉 Ideal: < 1.0

✅ Bryan: < 0.1

A leading marker of systemic inflammation. Strong predictor of CVD, dementia, and death. 81% increased all-cause mortality when elevated.

• How to lower it: Anti-inflammatory diet, Exercise, sleep, stress reduction, Reduce sugar
• Supplements: Omega-3s, Curcumin, Magnesium, Vitamin D
• Prescriptions: Cholesterol-lowering meds, ASA

6. Vitamin D – The Immunity Shield

📈 Ideal: > 50

✅ Bryan: 67.8

Supports immune function and reduces inflammation. Also aids calcium reabsorption, and protects the brain. Low levels = 26% higher all-cause mortality.

• How to raise it: Sunlight exposure (carefully), Eat fish, eggs, mushrooms
• Supplements: Vitamin D with K2 (Menaquinone-7)
• Prescriptions: Vitamin D supplementation

7. Omega-3 – The Longevity Oil

📈 Ideal: > 5.4

✅ Bryan: 9.98

Anti-inflammatory, improves cardiovascular health Also, enhances insulin sensitivity. Low levels = 21% increased mortality.

• How to raise it: Eat fatty fish, flax, chia, walnuts, algae, Choose wild over farm-raised fish
• Supplements:1–2g Omega-3 per day
• Prescriptions: EPA, EPA + DHA

8. AST/ALT – The Liver 'Check Engine Light'

📉 Ideal: < 25

✅ Bryan: 13 / 10

Liver function marker linked to fatty liver disease and metabolic dysfunction. Abnormal levels = 49% increased all-cause mortality.

• How to improve it: Avoid sugar, alcohol, toxins, Eat polyphenols, berries, Omega-3s
• Supplements: NAC, Choline, ALA, Curcumin
• Prescriptions: Metformin, GLP-1s

9. Cystatin-C – The Kidney Canary

📉 Ideal: < 1

✅ Bryan: 0.61

A sensitive marker for kidney function that also predicts cardiovascular disease, dementia, and death. More reliable than creatinine.

• How to improve it: Optimize blood pressure, Hydration, Exercise
• Supplements: Vitamin D, CoQ10, NAC, Curcumin
• Prescriptions: BP medications, SGLT2 inhibitors

10. Testosterone – The Male Vitality Hormone

📈 Ideal: > 450

✅ Bryan: 941

A key male vitality biomarker. Supports energy, metabolism, bone density, brain health, and libido. Low testosterone = 40% higher risk of all-cause mortality.

• How to raise it: Sleep, strength training, protein, Reduce stress
• Supplements: Zinc, Vitamin D, Ashwagandha, Tongkat Ali, Fadogia Agrestis
• Prescriptions: HRT, SERMs (Clomid), MICS (LH stimulation)

11. Estradiol & Progesterone – Female Health Essentials

📈 Ideal: Cyclical and age-appropriate

🧪 Bryan: Not tracked (female-specific)

An essential female vitality biomarker. Vital for brain health, mood, bone density, metabolic balance, and longevity. Levels decline sharply with age = Increased dementia and mortality.

• How to optimize: Balanced exercise, stress management, maintain healthy body weight, Phytoestrogens (flax, soy), seed cycling
• Supplements: Magnesium, Vitamin B6, Vitamin D
• Prescriptions: Bioidentical HRT, Estradiol patches, Progesterone

Conclusion: Know Your Numbers, Longevity isn’t luck — it’s measurable, trackable, and optimizable.

Bryan Johnson’s biomarker protocol isn’t just a personal experiment. It’s a roadmap for what proactive health should look like in the 21st century: data-driven, aggressive, and personalized.

Every biomarker listed here has one thing in common — when it's out of range, your risk of dying early goes up.

When you dial it in? You buy time. You extend healthspan. You tilt the odds in your favor.

And the best part? Most of these are modifiable with the right lifestyle, supplements, and if needed, clinical-grade interventions.

Start by measuring these 11 biomarkers.‍

Know where you stand. Take action today.