Written by Arianne Missimer, Functional Medicine Expert
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Aging isn’t about resisting time—it’s about thriving. And for women over 40, key health metrics provide insights to help prevent disease, boost energy, and enhance longevity.
Tracking the following nine biomarkers can help optimize your fitness, body composition, stress, and sleep—ensuring not just a longer life, but a vibrant one.
VO2 Max and Resting Metabolic Rate
VO2 max predicts longevity by measuring cardiovascular health, while resting metabolic rate (RMR) guides your nutrition plan by assessing calorie burn at rest. Test both with PNOĒ, a clinical method for analyzing your body’s metabolic efficiency, or the help of a professional. You can improve VO2 max with interval training, and optimize RMR by aligning your daily calorie intake with your activity level.
Body Composition
Your body composition is a measure of how much fat, bone, and muscle your frame contains. Lean muscle supports metabolism, while visceral fat (the fat that surrounds your organs) increases inflammation. A DEXA scan uses X-ray technology to measure bone density and provides the most accurate body fat analysis, while InBody offers insights into muscle, fat, and water composition. To improve your results, strength train regularly and eat around one gram of protein per pound of your ideal body weight daily.
Body Composition
Your body composition is a measure of how much fat, bone, and muscle your frame contains. Lean muscle supports metabolism, while visceral fat (the fat that surrounds your organs) increases inflammation. A DEXA scan uses X-ray technology to measure bone density and provides the most accurate body fat analysis, while InBody offers insights into muscle, fat, and water composition. To improve your results, strength train regularly and eat around one gram of protein per pound of your ideal body weight daily.
Waist-to-Hip Ratio
Your waist-to-hip ratio (WHR) compares your waist measurement to your hips and can help your doctor determine if excess weight is putting your health at risk. To figure it out, divide your waist circumference in inches by your hip circumference. A result below 0.85 is ideal, as it is linked to reduced insulin resistance and a lower risk of heart disease. Above that level? Work to reduce visceral fat with a whole-food diet, exercise, and stress management habits.
Heart Rate Variability
Heart rate variability (HRV) is a measure of the variation in time between heartbeats and can indicate nervous system balance and stress resilience. This metric can be measured with a WHOOP or Oura Ring performance tracker, but your doctor can also perform tests to determine your HRV. Improve your HRV and nervous system regulation by incorporating meditation and mindfulness practices into your wellness regimen.
Sleep Quality
Tracking your sleep quality can help you determine issues that are preventing you from getting a full night’s slumber, as high-quality sleep is crucial for recovery, hormone balance, foundational longevity, and disease prevention. Keep track of your quality of sleep with an app like SnoreLab or a wearable tracker so that you can compare your rest day after day. If you are snoring or waking frequently, consider signing up for a sleep study. As always, the best thing to do is aim for seven to nine hours of sleep each night. Also, try to maintain a regular sleep schedule by going to bed and waking up at the same time every day.
Bone Density
The thickness and density of your bones provides important insight into your health. Plus, bone loss increases after 40, raising your fracture risk. Book a DEXA scan every two to three years and consult your doctor to determine how the results affect your risk for osteoporosis or bone thinning. To keep your bones strong, support them with weight-bearing exercises, protein, vitamin D, and calcium-rich foods.
Blood Biomarkers
Blood tests can assess markers of inflammation, metabolic function, hormones, and cardiovascular risk. Ask your doctor or clinic to check your hs-CRP (also called a C-reactive protein test), homocysteine, triglycerides, lipid panel, HbA1c (which shows your average blood sugar levels), fasting insulin, thyroid markers, sex hormones, as well as your vitamin D, B vitamin, and magnesium levels. Next, work with your healthcare team to determine how to best adjust your diet, lifestyle, and supplementation to either improve future tests, or maintain healthy levels.
Gut Health
There’s no way around it: comprehensive stool testing is the best way to evaluate your microbial balance, inflammation levels, and ability to absorb vitamins and minerals. Reach out to your healthcare provider to get tested, then work with them to determine your best targeted gut, hormonal health, and nutrition strategies. Follow your doctor’s recommendations to improve your gut health, but remember that restful sleep, regular activity, lower stress, and a whole-food diet will also help.
Genetic and Methylation Testing
Both tests reveal genetic predispositions affecting aging and nutrient metabolism, and they can be done with small samples of blood or saliva both in clinics and from home. Search online to see what’s available in your area. Consider testing for the APOE (brain/heart health), MTHFR (methylation/detox), and COMT (hormone/stress regulation) genes to help you personalize your health strategies.
