Revi Longevity Report

Sam, here's what your
bloods actually say.

Understand where you stand, what matters most and what to do first — connecting 101 markers and measures with your body, goals, training, nutrition, sleep and routine.

Revi Longevity Index
89.4/ 100
Opportunity
Biological Age
44.6years
2.6 yrs above your age · Levine PhenoAge
Markers Assessed
101
53 Optimal Zone44 Opportunity: In Range4 Focus: Outside Range
See what matters most ↓ See your exact week →
Illustrative sample — fictional client, representative data REV-SAMPLE-001 Sample date · 11 August 2026 Venous draw Laboratory testing · Randox Health
Illustrative Revi Assessment — see how Revi turns 101 markers and measures, plus a person’s real routine, into connected priorities, exact protocols and a measurable 24-week plan.
Your Position

The headline.

Where You Stand

Sam, the headline finding is your LDL Cholesterol at 3.55 mmol/L — above the lab's normal range. LDL is the cholesterol being carried around your bloodstream, and yours is running higher than the cut-off. It's not a number to panic about on its own. It is the one to take to your GP, alongside your family history and any earlier cholesterol readings, to decide whether it's something to watch or something to treat.

The pattern Around that headline, the primary pattern is your lipid profile. Your ApoB (the count of cholesterol-carrying particles), your LDL and your small LDL fraction are all above optimal — one pattern, not three separate findings. Sitting next to that is an omega-3 deficit — your Omega-3 Index and EPA are low, which matters because these fats influence how inflammatory the lipid picture behaves. There's also a mild blood-sugar regulation pattern, and your B-vitamins are lower than ideal — small adjustments should resolve both.

The good news Your inflammation picture is settled — White Blood Cell Count at 5.8 sits mid-range with nothing flaring — and stress and recovery reads well, with Creatine Kinase at 180 showing your 4 hours a week of lifting and running are being absorbed rather than accumulating as damage. Resting pulse of 62 and a BMI of 25.9 confirm the training is doing its job; this panel is about refining a lipid signature on top of a body that's fundamentally working.

Biomarker distribution profile
101 markers and measures vs longevity optimal zones
53Optimal Zone
44Opportunity: In Range
4Focus: Outside Range
↑Above reference range (4)
AA:EPA Ratio, LDL Cholesterol, Omega-6 / Omega-3 Ratio, Total Cholesterol
⚠ Worth discussing with your GP · Tier 2
LDL Cholesterol

Your LDL cholesterol — often called 'bad' cholesterol — is sitting above the reference range. Your lipoprotein(a) and Apolipoprotein E results are both optimal, which is a genuinely reassuring part of the picture.

LDL carries cholesterol particles through the bloodstream, and when levels run persistently elevated, those particles can gradually deposit in artery walls over time. In a meaningful proportion of people this pattern, left unaddressed over years, contributes to cardiovascular risk — though the overall trajectory depends heavily on the full lipid picture and lifestyle context.

This is worth monitoring with your GP on an annual basis to track the trend rather than treat a single snapshot. At age 42, establishing a baseline trajectory now gives you and your doctor the most useful long-term data.

There is no single Tier 1 supplement with a strong direct effect on LDL in isolation, so no foundational supplement applies here — targeted fibre support appears in your Supplements section. This is not an emergency and not a diagnosis — it is a useful early signal to have on file.

Your priority areas

Priority 1
Focus
Lipid & Heart—Two converging signals raise cardiovascular risk
Elevated cholesterol-carrying particles and a skewed omega balance may be amplifying each other, which is why this is your primary focus.
Long-term heart healthMetabolic resilienceBody composition
56 / 100
Priority 2
Opportunity
Metabolic—Energy regulation drifting across nine markers, including your body measures
Low aerobic stimulus may be limiting post-meal glucose clearance, while alcohol load can amplify elevated uric acid and triglycerides.
EnergyBody compositionFocus
84 / 100
Priority 3
Strong
Nutrient—Multiple nutrients falling short on the same axis
Low folate, B12, magnesium, zinc, and vitamin D may compound each other across shared repair pathways — alcohol intake can interfere with absorption and may be a contributing factor.
EnergyFocusRecovery
92 / 100
Your scores at a glance
Lipid & Heart
56.4
Metabolic
84.2
Nutrient
91.7
Cellular Energy
93.7
Hormones
94.2
Liver & Detox
96.0
Inflammation
99.3
Stress & Recovery
99.9
The Plan

What to fix first.

Every action below is ranked. Open any card to see why Revi selected it.

What will move the needle most
These are the highest-impact changes across your full profile — start with the core actions, then layer in the next most important changes, including targeted supplements. This sequence addresses the cardiovascular pattern first, then strengthens metabolic resilience, energy and body composition through the smallest set of actions with the broadest reach.
Your priorities & actions
Safety first — the GP follow-up
Book a GP appointment
Action
GP Priority
Your LDL Cholesterol sits 18.3% above the top of the reference range — and when combined with above-optimal ApoB and Small LDL, elevated Total Cholesterol, and borderline blood pressure, this is the most important finding in your profile to get formally assessed.
Book a GP appointment this week. Ask for three things:
  • A formal 10-year cardiovascular risk score (QRISK3) — it uses your cholesterol ratio, blood pressure and age to work out whether medication is worth considering alongside the food and training changes.
  • A repeat fasting lipid panel — to confirm this reading.
  • Whether a coronary artery calcium (CAC) scan makes sense for you — a one-off CT scan, about £150–300 privately, that shows whether anything has actually started building up in your arteries.
Longevity Catching and managing elevated LDL and particle burden in your early 40s is one of the highest-leverage longevity moves available — the earlier the trajectory changes, the greater the cumulative benefit.
Performance Addressing the cardiovascular pattern now protects the aerobic capacity and recovery infrastructure that underpins your training long-term.
Day to day Knowing your actual cardiovascular risk number — not just a marker result — gives you the clarity to act with confidence rather than uncertainty.
Lipid & HeartLDL CholesterolTotal CholesterolApolipoprotein BSmall LDL Cholesterol
Your three highest-impact levers
Build daily fibre to 30–40g
Action
Biggest lipid lever
Viscous soluble fibre is the most evidence-backed dietary tool for lowering LDL and ApoB — it binds bile acids in the gut, forcing the liver to pull cholesterol from the bloodstream to make new ones, directly reducing the particle burden that is the dominant pattern in your profile.
Build to 30–40 g of fibre daily over two weeks: 80 g oats at breakfast, 150 g cooked lentils or black beans at lunch, and psyllium husk in water with your evening meal — 5 g from week 2, building toward 1 tbsp (~10 g). Increase gradually to avoid gut discomfort. Track fibre intake for the first two weeks using a simple food diary or app until the habit is embedded.
Longevity Sustained high-fibre intake is consistently associated with lower cardiovascular event rates and improved metabolic health across decades.
Performance Improved gut microbiome diversity from fibre supports better nutrient absorption and more stable energy across training days.
Day to day More consistent energy through the day and less post-meal heaviness — fibre slows glucose absorption and keeps you fuller for longer.
Lipid & HeartMetabolicLDL CholesterolTotal CholesterolApolipoprotein BSmall LDL Cholesterol
Shift cardio to Zone 2
Action
Cross-system multiplier
Your glucose, insulin, HbA1c, triglycerides, uric acid, and lipid ratios are all trending in the same direction — a pattern most consistent with insufficient aerobic stimulus relative to your training mix, and Zone 2 is the single lever that moves the most of these markers simultaneously.
Your two gym sessions and 5-a-side stay. Your run becomes a Zone 2 session, and you add two more — three a week within four weeks, 45–60 minutes each, at a pace where you can hold a full conversation without gasping (roughly 60–70% max HR). Cycling, rowing, or incline walking all work.
Longevity Zone 2 training builds the aerobic machinery that underpins metabolic health, cardiovascular resilience, and healthy ageing across decades.
Performance Improved fat oxidation at lower intensities means better fuel efficiency during your running and 5-a-side, and faster recovery between sessions.
Day to day Energy that stays more consistent through the afternoon rather than dipping after meals — the glucose-insulin pattern is one of the most direct drivers of that mid-day flatness.
MetabolicLipid & HeartHbA1cTriglyceridesInsulinUric AcidAdiponectinSmall LDL Cholesterol
Cut alcohol to 4 units weekly
Action
Standalone driver
Of everything in your week, alcohol reaches the most markers. At 8 units it's touching ten of them: folate, Active B12, homocysteine, triglycerides, uric acid, ALT, GGT, AST and both blood-pressure readings. It blocks folate absorption in the gut and burns through it faster in the liver, pushes the liver to make more fat, and raises uric acid directly. No other single habit reaches this much of your panel.
Reduce from 8 to 4 units per week, across no more than 2 occasions, not back-to-back. A practical starting point: remove one drinking occasion per week entirely and halve portions on the remaining occasions. Track units for the first two weeks — most people underestimate by 30–40%.
Longevity Reducing alcohol at this level meaningfully lowers the sustained load on liver enzymes, triglycerides, and blood pressure — all of which compound cardiovascular risk over time.
Performance Even modest alcohol reduction typically improves sleep architecture and next-day recovery quality, which directly supports training adaptation.
Day to day Better morning energy and sharper focus — alcohol at 8 units per week measurably fragments sleep even when total hours feel adequate.
NutrientMetabolicLipid & HeartFolateHomocysteineTriglyceridesUric AcidAlanine Aminotransferase (ALT)
Layer in next
Protect and extend sleep
Action
Standalone driver
At 6.5 hours per night, sleep is touching five flagged markers — glucose, insulin, HbA1c, blood pressure, and hs-CRP — because insufficient sleep directly impairs insulin sensitivity and raises cortisol-driven glucose output overnight, amplifying the metabolic pattern already showing in your panel.
Target 7.5 hours in bed per night by moving your bedtime 30 minutes earlier this week, then 15 minutes more in each of the following two weeks. Set a consistent wake time first — the anchor point — and let bedtime follow. With two young kids and a desk job this won't be perfect every night — protect the wake anchor and count five good nights a week as a win. Keep the bedroom below 18°C, remove screens 45 minutes before bed, and avoid alcohol within 3 hours of sleep (which also supports the alcohol reduction target above). Track sleep duration with a wearable or phone app for the first two weeks.
Longevity Consistent 7–8 hours of sleep is one of the most robust predictors of long-term metabolic and cardiovascular health — the effect compounds over years.
Performance Sleep is the primary recovery window for muscle protein synthesis and glycogen replenishment — adding an hour per night typically improves training output within 2–3 weeks.
Day to day More consistent drive and motivation through the day — the mid-afternoon energy dip is strongly linked to both sleep debt and the glucose-insulin pattern showing in your results.
MetabolicLipid & HeartHbA1cGlucoseInsulinBP Clinic SystolicC-Reactive Protein (hs-CRP)
Eat oily fish 3× weekly
Action
Omega-3 correction
Your Omega-6/Omega-3 ratio is 46.8% above its reference range and your AA:EPA ratio is 64.7% above its reference range — a clearly skewed fatty acid balance. An omega-3 status this low is consistently associated with higher long-term cardiovascular risk in cohort data, and it sits directly alongside your lipid findings.
Eat 150 g portions of salmon, mackerel, sardines, or anchovies at least three times per week. Replace one red-meat meal and one processed-food meal per week with these sources as the starting swap. If fresh fish isn't accessible on all three occasions, tinned sardines or mackerel in olive oil count equally and are faster to prepare.
Longevity Correcting the omega-3 deficit is one of the most direct ways to reduce the inflammatory environment around lipid particles and support long-term cardiovascular resilience.
Performance Higher EPA and DHA in cell membranes reduces exercise-induced inflammation and supports faster recovery between sessions.
Day to day Reduced joint stiffness and faster recovery after hard training days — the AA:EPA imbalance is a direct driver of post-exercise inflammatory load.
Lipid & HeartOmega-6 / Omega-3 RatioAA:EPA RatioOmega-3 IndexEPAAA (Arachidonic Acid)
Reduce visceral fat load
Action
Metabolic root cause
Your WHtR of 0.511 sits above its optimal zone and is directly linked to nine flagged markers — triglycerides, HDL, ApoB, HbA1c, glucose, insulin, hs-CRP, blood pressure, and adiponectin — because fat carried around the middle drives insulin resistance and the cholesterol-particle pattern at the same time, which is why it sits underneath both your metabolic and heart findings.
The Zone 2 training recommended here and the free-sugar reduction in the Metabolic deep dive are the two highest-leverage tools for reducing visceral fat specifically. Add a third lever: narrow your eating window to 8–10 hours aligned to daylight (for example 09:00–18:00), sustained 5 days per week — plain water, black coffee, or tea outside the eating window. Narrowing the window gives your liver and pancreas a longer daily rest — without counting a single calorie. It stacks on top of the training changes.
Longevity Reducing fat around the middle is one of the most powerful longevity levers available — it improves cardiovascular, metabolic, and inflammatory trajectories.
Performance Lower visceral fat improves insulin sensitivity and fat oxidation, which translates directly into better body composition and training efficiency.
Day to day Improved body composition and a flatter midsection — visceral fat is the most responsive fat depot to the combination of Zone 2 training and time-restricted eating.
MetabolicLipid & HeartTriglyceridesHDL CholesterolAdiponectinHbA1cWHtR
Rebuild folate through food
Action
B-vitamin foundation
Your folate is below its optimal zone and your homocysteine is above its optimal zone. Both are still inside the lab's normal range. Alcohol is the likely amplifier — it blocks folate absorption and slows the enzyme that clears homocysteine.
Eat 200 g of dark leafy greens (spinach, kale, or rocket) and one serving of legumes (150 g cooked lentils or chickpeas) daily — spinach at lunch and rocket or kale at dinner is a practical split. These are the highest-folate whole-food sources and directly feed the methylation pathway. This pairs with the alcohol reduction already recommended, which removes the primary absorption block.
Longevity Keeping homocysteine in its optimal zone is associated with lower long-term cardiovascular and cognitive risk — folate is the most direct dietary lever.
Performance Adequate folate and B12 support red blood cell quality and oxygen-carrying capacity, which underpins aerobic performance and recovery.
Day to day Sharper focus and steadier mental energy — likely rather than guaranteed, but it's the most common thing people notice when B-vitamins come up.
NutrientFolateHomocysteineActive B12
Switch to olive oil daily
Action
Fat quality shift
Replacing omega-6-dominant cooking oils with extra-virgin olive oil reduces the dietary substrate driving your severely skewed fatty acid ratio while also supporting the LDL and total cholesterol pattern through oleic acid's favourable effect on lipoprotein handling.
Replace sunflower, corn, or vegetable blend oils with extra-virgin olive oil for all low-to-medium heat cooking, and use it as your primary dressing base — aim for 2–3 tablespoons per day. Reduce ultra-processed snack foods containing partially hydrogenated oils to fewer than two servings per week. This is a permanent swap, not a short-term protocol.
Longevity A Mediterranean fat pattern anchored by olive oil is one of the most consistently supported dietary shifts for long-term cardiovascular health.
Performance Reducing trans fat intake and improving the omega-6/omega-3 balance supports lower baseline inflammation, which improves training recovery over time.
Day to day A practical, sustainable dietary shift that improves the quality of every meal without requiring calorie restriction or major dietary overhaul.
Lipid & HeartOmega-6 / Omega-3 RatioAA:EPA RatioTrans Fat IndexLDL Cholesterol
Monitor at retest
Monitor IGF-1 at retest
Action
Monitor, don’t chase
Your IGF-1 is above its optimal zone, and at age 42 with an active resistance training programme, the right response is to monitor it at your next retest under standardised conditions rather than restrict protein — adequate protein intake is essential for the muscle maintenance and body composition goals that are central to your profile.
Continue your current protein intake to support resistance training and body composition. At your 24-week retest, ensure IGF-1 is drawn fasted before 09:00 under the same conditions as this panel. If IGF-1 remains above its optimal zone on retest, discuss the finding with your GP to determine whether further investigation is warranted.
Longevity Tracking IGF-1 across retests gives you the longitudinal data to distinguish a stable elevated reading from a rising trend — the distinction that matters for long-term management.
Performance Maintaining adequate protein and resistance training preserves the muscle mass and strength that are the primary performance levers at this age.
Day to day Confidence that your training and nutrition approach is being monitored against the right markers — not just performance outputs.
MetabolicIGF-1 (Insulin-like Growth Factor 1)
Secondary Priorities
Address red cell size pattern
Emerging cell pattern
Four red blood cell markers — Mean Cell Haemoglobin, Mean Cell Volume, MCHC, and Haematocrit — are simultaneously outside their optimal zones in one pattern that most likely reflects a shared cause worth addressing now, before it becomes more established.
The most common drivers of this pattern are B12 and folate insufficiency — both of which are already flagged in your profile and being addressed through the folate food plan and alcohol reduction. Prioritise those two actions consistently for 8 weeks. Add B12-rich foods daily: eggs, Greek yoghurt, salmon, sardines, chicken, or turkey at least once per day. Recheck the full blood count, Active B12, Folate, Serum Iron, and Transferrin Saturation at your 24-week retest to confirm the pattern is resolving.
Mean Cell HaemoglobinMean Cell VolumeMean Cell Haemoglobin Concentration (MCHC)
Reduce red cell size variability
Secondary cell marker
Your Red Cell Distribution Width is above its optimal zone, indicating that your red blood cells are varying more in size than is ideal — a pattern that often reflects the same B12 and folate insufficiency already identified in your profile, and one that typically resolves as those nutrient gaps close.
The primary lever is already in place: the folate food plan, B12-rich foods, and alcohol reduction together address the most likely cause. To reinforce this, add a consistent protein source at each main meal — eggs, Greek yoghurt, salmon, or chicken — which supports the haem and non-haem building blocks for uniform red cell production. Recheck RDW alongside the full blood count at your 24-week retest.
Red Cell Distribution Width (RDW)
What to expect
  • In the first 2–3 weeks: the first thing you should notice is that your energy between training sessions feels more consistent — less of the mid-afternoon dip that comes with the glucose-insulin pattern in your results. As sleep extends toward 7.5 hours and alcohol drops, morning energy should feel sharper and recovery after hard sessions less heavy. The combination of Zone 2 training and the eating window change typically produces a noticeable shift in how you feel after meals within 10–14 days.
  • By your 24-week retest: Triglycerides should be trending down toward optimal, HbA1c should be moving closer to its optimal zone, Homocysteine should be tracking downward as folate and B12 rebuild, and the Omega-6/Omega-3 and AA:EPA ratios should both be moving back toward their reference ranges with consistent oily fish intake. LDL Cholesterol and ApoB should be trending down with the fibre and fat quality changes in place — these are the markers most likely to move when the Priority Actions are held consistently.
The Programme

Your Longevity Programme.

Understand where you stand, what matters most and what to do first.

Built around what you told us you want — energy that lasts the day, staying sharp at work, keeping your training edge and staying lean — and the long one underneath it all: being fit and present for your kids for decades. Every marker, target and session below is chosen against that list.
The Starting Point

Your current baseline.

An honest read on each number. Green = optimal · Amber = worth improving · Red = focus here first · Blue = confirm this reading first.

Body
Biological ageOpportunity44.6 yrs (+2.6)
HeightMeasured180 cm
WeightMeasured84 kg
Waist-to-heightOpportunity0.51
Blood pressureConfirm128/82 mmHg
Resting pulseOptimal62 bpm
Life
TrainingOpportunity4 hrs/wk
SleepFocus~6.5 hrs
Eating windowOpportunity~12 hrs
AlcoholOpportunity8 units/wk
CaffeineOpportunity~250 mg/day
StressNotedModerate
DietOptimalOmnivore
Blood · your priority markers
LDL cholesterolFocus3.55 mmol/L
Total cholesterolFocus5.6 mmol/L
AA:EPA ratioFocus18.3
Omega-6:3 ratioFocus7.5
Omega-3 IndexOpportunity4.6%
HbA1cOpportunity39 mmol/mol
TriglyceridesOpportunity1.75 mmol/L
ApoBOpportunity105 mg/dL
Vitamin DOpportunity55 nmol/L
Active B12Opportunity85 pmol/L
TestosteroneIn range17 nmol/L
The Protocol

Your optimal week.

Your exact training, nutrition, supplement and lifestyle protocols — personalised to your baseline. The rhythm holds every day; you train in the evenings, so it anchors sleep, light and meals — swap training days as family life demands.

The daily rhythm — every day
06:30
Wake · fixed, weekends too
06:45
20–30 min of daylight · a short walk before the desk — sets the body clock your sleep and evening energy hang off
09:00
First meal + morning stack · the eating window opens (weeks 1–2 you're at ~12h — tighten in steps)
18:00
Last meal · window closes — water, black coffee or tea after; on training evenings slide the whole window later so the post-session meal lands inside
Eve
Psyllium in water with the evening meal (from week 2) · magnesium with the last food of the day
After dinner
10-minute walk — the simplest glucose lever there is; it blunts the evening rise
23:00
Lights out · fixed — wake time is the anchor; with two young kids, protect the front of the night
By day
Mon
Tue
Wed
Thu
Fri
Sat
Sun
TrainingYour two gym sessions and 5-a-side stay. Your run becomes a Zone 2 session — the first of three — 45–60' at a pace where you can hold a full conversation (roughly 60–70% max HR; cycling, rowing or incline walking all work) — building to 3 sessions a week within 4 weeks. Evenings as now.
Gym
Zone 2 · 45–60'
Recovery · a 20-min walk counts
Gym
Zone 2 · 45–60'
5-a-side
Zone 2 · 45–60'
Personalised nutritionEvery day — adjustments, not a meal plan.
Greens 200gLegumes 150gOats 80g at breakfastOlive oil — the default fatPumpkin seeds 30g
Day-specific
Training carbs stay
Oily fish 150g
·
Oily fish 150gTraining carbs stay
Alcohol ≤2 units · your pick
Oily fish 150gTraining carbs stay
Alcohol ≤2 units · your pick
Nutritional changes · what to stopThe specifics that matter most.
Alcohol → ≤4 units/wk · never back-to-backNo sugary drinks or fruit juiceNo fast carbs outside trainingAdded sugar ≤25g/dayWhite → whole-grain swaps
SupplementsDoses below. Omega-3, D3, zinc and magnesium start day one; psyllium joins from week 2, with the evening meal. Zinc sits at lunch to stay two hours clear of the evening magnesium.
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
AMOmega-3LunchZincMain mealD3EveMg · Psyllium
Recovery & mindWednesday is the deliberate recovery day. Ten minutes of breathwork or a guided meditation on the three desk-heavy days — your cortisol is above its optimal zone, and the stress in your week is showing up in the bloods; this is the simplest recovery lever in the plan. If the week collapses, protect two of the three Zone 2 sessions and the sleep window first.
BP · daily this week¹ Breathwork 10'
·
Breathwork 10'
Breathwork 10'
·
·
10-min review²
¹ Week 1 only: take seated readings morning and evening for 7 days and average the last 6 days (discard day 1). Below 135/85 (the NICE home threshold): carry on, nothing needed. At or above it: that’s a GP conversation — and it also decides the conditional beetroot question in the Supplements section below. ² The Sunday review: did you hold the sleep window, complete the sessions, hit three fish meals and stay ≤4 units — and is the eating window still comfortable at its current step?
The Next 24 Weeks

Your targets.

Projected from your age, biometrics, markers and protocols — grounded in published effect sizes where they exist — the strength varies by marker.

MarkerStatus24-week trajectoryOptimal zoneHow to read it
LDL cholesterolLipid & Heart
Focus
3.55~2.7–3.4
≤1.8
The headline number — fibre, the fat swap and the aerobic base all improve it. It stays a GP conversation alongside this plan, with lipids re-checked at your 24-week retest.
Total cholesterolLipid & Heart
Focus
5.6~4.6–5.6
≤4
Follows the LDL work — direction matters more than reaching optimal this round.
AA:EPA ratioLipid & Heart
Focus
18.3~6.5–8.1
2.49–3
Falls fast as EPA rises — improving your inflammatory balance.
Omega-6:3 ratioLipid & Heart
Focus
7.5~3.7–4.6
3.1–3.7
Moves with the olive-oil swap and oily fish.
SleepLifestyle
Focus
~6.5h7.5h nightly
7–9h
This impacts the whole page — energy, drive, recovery. Wake time is the anchor; bedtime follows.
Omega-3 IndexLipid & Heart
Opportunity
4.6%~8.0–9.6%
10–12%
Supplementation and oily fish can double this by your 24-week retest; expect optimal the round after.
HbA1cMetabolic
Opportunity
39direction, not a number
≤35
Upper-normal — the sleep window, Zone 2, post-dinner walks and fewer fast carbs all improve this.
TriglyceridesMetabolic
Opportunity
1.75~1.5–1.75
≤1
The eating window, the alcohol cut and the visceral-fat work all improve this. This is the marker tied to your waist-to-height ratio (WHtR).
ApoBLipid & Heart
Opportunity
105~83–102
49–60
The main marker for understanding cholesterol — fibre and the oil swap do the work; optimal is more than one retest away.
Vitamin DNutrient
Opportunity
55~66–78
100–150
Adequate by NHS criteria, below the longevity-optimal zone — the D3 dose in your supplement plan moves you partway, checked at your 24-week retest.
HomocysteineNutrient
Opportunity
11.5follows the folate work
5–8
Clears as folate and B12 come up — the greens-and-legumes prescription is the lever; no separate projection — the retest answers it.
FolateNutrient
Opportunity
12expected to rise
15–26.8
Food-first on purpose — 200g of greens and a serving of legumes daily; the retest answers whether that’s enough.
Active B12Nutrient
Opportunity
85expected to rise
100–165
Below optimal but in range — the food in your plan supports this (and RDW with it); next check is your Revi 24-week retest.
Blood pressureVitals
Confirm
128/827-day home average first
<120/80
A clinic reading, not a verdict — the week-1 home average decides whether anything more than the training work is needed (≥135/85 = GP conversation).
The Payoff

What this does for you.

You told us what you want back — here’s when each part shows up. Some of it you’ll feel in weeks. Some you won’t — it just banks, quietly, over decades.

Within weeks · you’ll feel it

What you asked for, on a timeline.

Energy that lasts the day — the eating window, slower carbohydrates and the post-dinner walks flatten the post-meal dips that write off afternoons; most people feel this inside two weeks.Directional — your own week is the test
Sharper at work — omega-3 is a structural fat in your brain, and yours is running low at 4.6%. Rebuilding it is the most direct nutrition lever you have here; expect the full effect by your 24-week retest.Membrane biology · directional on cognition
The waist responds first — visceral fat is the most metabolically active fat you carry, and the eating window, Zone 2 and the alcohol cut all directly impact it. Triglycerides falling confirms it.Established exercise & energy-balance physiology
Drive, protected — your testosterone sits in range at age 42, and the sleep window plus heavy training is what keeps it there. This plan defends it rather than chasing a number.Sleep-restriction trials — testosterone falls when sleep does
Calmer under load — ten minutes of breathwork on desk days, the daylight anchor and alcohol-quiet weeknights will help manage cortisol.Directional — stress physiology
Over decades · you’ll bank it

And the years, quietly banked.

Raising marine omega-3 intake → a 2020 Cochrane pooled analysis (86 trials, 163,000 people) found around 9% fewer coronary events — though no change in overall mortality — and your index is how we verify the dose is landing.Cochrane 2020 · 86 trials · 163,000 people
Particle burden eased early → cardiovascular risk tracks how much cholesterol-carrying particle exposure your arteries accumulate over decades — starting the reduction at age 42 is worth more than the same change at 60.Lifetime-exposure cohort evidence
The glucose drift stopped while it’s still easy → reversing upper-normal HbA1c by lifestyle now is far easier than the same work later.Directional — prevention-window framing
Fit and present for your kids, for decades → that is what the +2.6-year biological-age gap is really measuring. It’s re-measured at retest; the plan above supports reducing it.Levine PhenoAge — an estimate, re-measured at retest

Illustrative sample — fictional client, representative data. Evidence-informed 24-week trajectories — estimates reflect this baseline and published effect ranges; individual responses vary, and the retest shows what actually moved. Ranges are the model’s own where it produced them, otherwise an indicative ±10% band around its central estimate, capped at your current value where the band would cross it. Supplement doses are best agreed with a qualified practitioner — full cautions and retest logistics live in the sections above.

Supplements

Your supplement protocol.

Supplement strategy
Your supplement recommendations are built directly from your biomarker results and priority systems — not from a generic protocol. Organised into two tiers: Foundational supplements to action now, and Targeted add-ons to layer in from week 2.
Top strategy
Close the low-in-range nutrient cluster (Vitamin D, Magnesium, Zinc, Omega-3) as the foundational layer, then layer in targeted lipid support (psyllium) behind Zone 2 cardio and dietary quality changes — the lifestyle levers come first and the supplements amplify them.
What to prioritise first
Start Omega-3, Vitamin D3, zinc and magnesium from day one — the capsules restore levels now while food carries them long-term. Psyllium joins from week 2, and the 24-week retest confirms what stays.
Retest at 24 weeks
Your Revi 24-week retest re-checks Omega-3 Index, Vitamin D, Magnesium, and Zinc — the markers tied to your supplement protocol — to confirm the stack is working.
Tier 1 — Foundational
4 supplements — start from day one
Evidence badges: Strong = replicated trials or guidelines for this use · Restoration = evidence for correcting a low level · Exploratory = mechanistic or early evidence.
Omega-3 (EPA/DHA)
Foundational
Direct Strong evidence High value
Selected because: Omega-3 Index well below the optimal zone — the clearest, best-evidenced gap in your panel
Dose
2–3 g combined EPA+DHA daily, taken with a fat-containing meal. If your product lists EPA and DHA separately, add the two together — the target is the combined figure. Your 24-week retest confirms the index is responding.
Why it is here
Your Omega-3 Index sits well below the optimal zone — 4.6% against a 10–12% optimal zone — one of the clearest gaps in your panel. Your EPA sits below its optimal zone and your Omega-6/Omega-3 Ratio above its reference range, making omega-3 correction the single highest-leverage lipid move available.
How it could help
EPA and DHA could help shift the omega-6/omega-3 balance toward a less inflammatory environment, support HDL and ApoA-I, and reduce the inflammatory load around lipid particles — all of which are relevant to your current Lipid & Heart picture.
Markers & systems
Omega-3 IndexEPAOmega-6 / Omega-3 RatioLDL CholesterolApolipoprotein BLipid & Heart
Why this ranked here
With your Omega-3 Index well below the optimal zone and your Omega-6/Omega-3 Ratio 46.8% above the reference range, this is the most data-supported single supplement in your protocol this round.
⚠ At doses above 3g EPA+DHA daily, discuss with your GP if you are on anticoagulants or antiplatelet agents. No declared medications in your case — standard doses are well tolerated.
Vitamin D3
Foundational
Direct Restoration evidence
Selected because: Vitamin D at 55 nmol/L — low in the reference range, below the longevity-optimal zone
Why it is here
Your Vitamin D sits at 55 nmol/L — low in the reference range. Adequate by NHS criteria, but well below the longevity-optimal zone, particularly given the broader B-vitamin and cellular energy pattern your Nutrient system shows.
How it could help
Vitamin D3 could help support immune function, bone health, insulin sensitivity, and hormonal balance — all systems where your panel shows sub-optimal signals.
Markers & systems
Vitamin DNutrient
Why this ranked here
A low-in-range Vitamin D reading alongside several other low-in-range nutrients makes D3 the clearest foundational step.
⚠ Take with the largest meal of the day for best absorption. K2 (MK-7) is optional — see below.
Dose
1,000–2,000 IU (25–50 µg) daily. Your 24-week retest confirms the level is rising. If you prefer a D3+K2 combination, 100–200 µg of K2 (MK-7 — the long-acting form) is a reasonable inclusion — optional rather than standard practice, and it does not move lipid markers on its own. If you take warfarin or another vitamin-K-antagonist anticoagulant, do not add K2 without speaking to your prescriber.
Zinc
Foundational
Direct Restoration evidence
Selected because: Zinc toward the lower end of its range — straightforward to restore
Why it is here
Zinc sits toward the lower end of range on this draw — and in a man training four times a week it is drawn down by sweat and tissue turnover. It sits behind immune resilience, recovery, and normal testosterone production: the drive-and-recovery thread you asked the plan to protect. Plasma zinc is a noisy status marker, which is why food still comes first — the capsule is the convenient version of the same plan.
How it could help
Supports immune function and normal testosterone production. The evidence is strongest for restoring a low-normal level — not for pushing a level that is already adequate.
Markers & systems
ZincInflammation & ImmuneHormones
Why this ranked here
Close to food, and pointed at two things you told us matter — staying well and keeping your edge. The 24-week retest decides whether it stays.
⚠ Take with food at lunch, two hours clear of the evening magnesium. Check any multivitamin so you don’t double up.
Dose
15–25 mg elemental daily with food. The capsule restores the level now; pumpkin seeds, shellfish and red meat carry it long-term — and the 24-week retest decides whether the capsule stays. UK guidance advises not exceeding 25 mg/day from supplements without professional advice.
Magnesium (glycinate)
Foundational
Direct Restoration evidence
Selected because: Magnesium low-in-range, with your sleep and stress load leaning on it
Why it is here
Low-in-range on this draw, in a week where your routine pulls on magnesium: four training sessions, ~250 mg of daily caffeine, and a sleep window we are actively rebuilding. Magnesium sits behind sleep quality, muscle recovery and stress physiology — three of the levers this plan leans on hardest.
How it could help
Supports the sleep-depth and recovery work. Restoring a low level is well established. The sleep-quality trials are small, which is why this dose rides alongside the sleep window rather than replacing it. If you have kidney disease or take interacting medication, check with a pharmacist first.
Markers & systems
MagnesiumStress & Recovery
Why this ranked here
The simplest support for the two goals everything else depends on — sleep and recovery. Food sources work too; the capsule is the convenient version.
⚠ Glycinate form, with the evening meal. If stools loosen, halve the dose. Two hours clear of the zinc.
Dose
200–300 mg elemental (as glycinate) with the evening meal. The capsule restores the level now; magnesium-rich foods — nuts, greens, legumes — carry it long-term, and the 24-week retest decides whether it stays.
Tier 2 — Targeted
1 supplement — add from week 2–3, once Tier 1 is in place
Psyllium husk
Targeted
Direct Strong evidence High value
Selected because: LDL and total cholesterol sit above the reference range, with HbA1c, ApoB and homocysteine above optimal — fibre works the first two directly.
Why it is here
Your LDL and total cholesterol sit above the reference range, with ApoB, HbA1c and glucose above their optimal zones — psyllium is the broadest-spectrum soluble fibre lever in your panel, and it works the cholesterol pair directly.
How it could help
Psyllium's soluble fibre binds bile acids in the gut, which helps reduce LDL cholesterol, supports post-meal glucose control, and contributes to the broader metabolic pattern.
Markers & systems
LDL CholesterolTotal CholesterolApolipoprotein BHbA1cGlucoseHomocysteineLipid & HeartMetabolic
When to add
From week 2: 5 g in a glass of water with your evening meal, building toward 1 tbsp (~10 g) if tolerated. Take separately from medications by at least 1–2 hours.
⚠ Always take with a full glass of water — inadequate fluid can cause choking or oesophageal obstruction. Can reduce absorption of medications if taken simultaneously — space by at least 1–2 hours.
Conditional & optional — decided by data, not habit

Beetroot extract (nitrate) — conditional, pending data. Establish a 7-day home blood-pressure average first. If your 7-day average is ≥135/85 mmHg (the NICE home threshold), 400–500 mg standardised nitrate daily is a reasonable addition; if readings sit below it, this is not warranted — a supplement held until the data says otherwise.

Creatine monohydrate (optional performance extra) — nothing in your panel asks for it. It is simply the best-evidenced training-performance supplement there is, with emerging cognitive data: 5 g daily, any time.

The working — for when you want to go deeper
Priority Systems

The three priority systems, in depth.

Anchors, drivers and the ranked plan for each system Revi prioritised.

Where You Stand

This system has a big say in long-term cardiovascular health, body composition, and recovery between hard training days. Your resting pulse, Lipoprotein(a), and several protective markers are reassuring — there is a solid foundation here. The main signal is a clear pattern of elevated cholesterol-carrying particles alongside an imbalanced fatty acid profile, most consistent with a dietary composition that is low in marine omega-3s and high in omega-6 sources, compounding a lipid picture that warrants direct action.

Lipid & Heart
OptimalStrongOpportunityFocus
Focus
Score: 56/100
Your personalised longevity score, from 17 scored biomarkers
Biomarker distribution profile17 biomarkers
2 Optimal Zone11 Opportunity: In Range4 Focus: Outside Range
Anchor Biomarkers Critical to system performance
Primary anchor
Apolipoprotein B mg/dl
In Range
60
173
105
Optimal
In Range
Secondary anchor
Small LDL Cholesterol mg/dl
In Range
20
60.8
52
Optimal
In Range
Supporting Biomarkers Contribute to system performance
LDL Cholesterol mmol/L
Discuss with GP
1.8
3
3.55
Optimal
In Range
Total Cholesterol mmol/L
Outside Range
4
5
5.6
Optimal
In Range
Omega-6 / Omega-3 Ratio -
Outside Range
3.7
5.11
7.5
Optimal
In Range
AA:EPA Ratio -
Outside Range
3
11.11
18.3
Optimal
In Range
Omega-3 Index %
In Range
10
4.6
In Range
Optimal
Apolipoprotein B / A-I Ratio Ratio
In Range
0.6
1
0.89
Optimal
In Range
Apolipoprotein A-I mg/dl
In Range
104
150
201
118
In Range
Optimal
Total Cholesterol / HDL Ratio Ratio
In Range
3.5
5
4.48
Optimal
In Range
EPA %
In Range
0.25
1.5
0.9
In Range
Optimal
BP Clinic Systolic mmHg
In Range
119
139
128
Optimal
In Range
Trans Fat Index %
In Range
0.5
1.01
0.7
Optimal
In Range
BP Clinic Diastolic mmHg
In Range
89
82
Optimal
In Range
AA %
In Range
9.81
12.36
18.32
16.5
In Range
Optimal
In Range
Apolipoprotein CIII mg/dl
In Range
18
9.5
Optimal
In Range
Apolipoprotein CII mg/dl
In Range
9.17
4.2
Optimal
In Range
Lipoprotein nmol/L
Optimal
75
18
Optimal
Apolipoprotein E mg/dl
Optimal
2.2
5.77
7.3
4.1
In Range
Optimal
In Range
Resting Pulse bpm
Optimal
70
100
62
Optimal
In Range
Fix this first
Primary Driver
Two converging patterns — elevated cholesterol-carrying particles and a severely skewed omega-6 to omega-3 balance — together shift the cardiovascular risk profile meaningfully upward
What this means
Left unaddressed, this combination is one of the stronger predictors of long-term heart and vascular health decline. It is the system most directly linked to how long you stay well.
Why this is happening
The particle burden and omega balance likely reflect different inputs — dietary fat composition and omega-3 insufficiency may be amplifying the inflammatory environment around lipid particles, making the overall picture more concerning than either signal alone; what is driving each cannot be fully determined from biomarkers alone.
If you notice this
No obvious daily symptoms — which is exactly why this pattern matters to catch now.
Start here
Eat oily fish at least 3 times per week — start with 150 g portions of salmon, mackerel, or sardines — this is the single highest-leverage move for your omega-3 deficit and supports the broader particle pattern simultaneously.
Your highest-leverage actions
1Strong evidence●●● Top impact for youNutrition
Build to 30–40 g of fibre daily, anchored by 80 g oats at breakfast, 150 g cooked lentils or black beans at lunch, and one tablespoon of psyllium husk stirred into water each evening. Increase over two weeks to avoid gut discomfort.
Viscous fibre binds bile acids in the gut, forcing the liver to pull cholesterol from the blood to make new ones — the most direct dietary route to lowering the particle pattern that raises long-term cardiovascular risk. The payoff you feel: long-term cardiovascular health and the metabolic flexibility that keeps energy stable across the day.
Links to: LDL Cholesterol Total Cholesterol Apolipoprotein B Small LDL Cholesterol
First measurable shift in LDL and Total Cholesterol at 6–8 weeks; the full effect is visible at your 24-week retest.
2Strong evidence●●● Top impact for youNutrition
Eat oily fish — salmon, mackerel, sardines, or anchovies — at least three times per week, targeting a 150 g portion each time. Replace one red-meat meal and one processed-food meal per week with these sources as the starting swap.
Marine EPA and DHA directly shift the fatty acid ratio that governs inflammatory tone — the most evidence-backed dietary move for correcting an omega-6-dominant pattern like yours. The payoff you feel: faster recovery speed between training days, less heaviness after sessions, and improved joint comfort.
Links to: Omega-6 / Omega-3 Ratio AA:EPA Ratio Omega-3 Index EPA AA (Arachidonic Acid)
AA:EPA ratio and Omega-6/Omega-3 ratio begin shifting at 4–6 weeks; the Omega-3 Index moves more slowly, with the full shift visible at your 24-week retest.
3Strong evidence●●● Top impact for youTraining
Progress your existing cardio toward three dedicated zone-2 sessions per week — 45–60 minutes each at a pace where you can hold a full conversation without gasping (roughly 60–70% max HR). Cycling, rowing, or incline walking works well alongside your current running and 5-a-side.
Sustained aerobic work at this intensity builds the cardiovascular machinery that produces the heart-protective markers and shifts the small, dense particle fraction that is currently trending toward its upper boundary. What this does for you: stronger cardiovascular resilience, better recovery between training days, and consistency across the week.
Links to: Small LDL Cholesterol Apolipoprotein A-I Total Cholesterol / HDL Ratio Apolipoprotein B / A-I Ratio
Small LDL and ApoA-I typically begin responding at 8 weeks; full signal at 16–20 weeks of consistent zone-2 volume.
4Strong evidence●●○ High impact for youNutrition
Replace cooking oils high in omega-6 (sunflower, corn, vegetable blend) with extra-virgin olive oil for all low-to-medium heat cooking, and use it as a dressing base daily — aim for 2–3 tablespoons per day. Reduce ultra-processed snack foods containing partially hydrogenated oils to fewer than two servings per week.
Swapping omega-6-dominant oils for oleic-acid-rich olive oil reduces the substrate load that drives the imbalanced fatty acid ratio, while cutting partially hydrogenated sources directly lowers the trans fat fraction. The payoff you feel: a quieter inflammatory tone that supports recovery and long-term cardiovascular health.
Links to: Omega-6 / Omega-3 Ratio AA:EPA Ratio Trans Fat Index LDL Cholesterol Total Cholesterol
Trans Fat Index can shift within 4–6 weeks of consistent substitution; omega-6/omega-3 ratio improvement compounds with the oily fish action over the following months.
5Strong evidence●●● Top impact for youLifestyle
Book a GP appointment to discuss your LDL Cholesterol result — currently 18% above the reference range — and request a formal 10-year cardiovascular risk calculation (QRISK3 — calculated from your total-cholesterol:HDL ratio among other factors) to determine whether pharmacological support is appropriate alongside lifestyle changes.
LDL Cholesterol sitting above the reference range is the single finding in this panel that warrants a GP conversation — lifestyle changes are the right first move, but a formal risk calculation ensures nothing is missed if the pattern persists. The payoff you feel: clarity on your long-term cardiovascular health trajectory and a shared plan with your doctor.
Links to: LDL Cholesterol
GP appointment ideally within 4–6 weeks; your 24-week retest then tracks the lipid response to the dietary changes.
Advanced protocols for this system
Zone 2 trainingStrong evidence
45–60 min at 60–70% max HR (conversational pace — able to hold a full conversation without gasping), 3 sessions per week minimum. Cycling, rowing, incline walking, or slow running.
Builds the aerobic engine — grows the capacity to burn fat for fuel, clear lactate efficiently, and recover between hard sessions. The foundational base that makes every other training goal easier and sits under cardiovascular longevity.
Your Small LDL Cholesterol is trending toward its upper boundary and your ApoA-I sits in the lower quarter of its range — sustained zone-2 work is the best-studied training lever for the small dense particle fraction — with ApoA-I and HDL typically drifting upward as the metabolic picture improves, a sign the work is landing rather than the target itself. You should notice stronger cardiovascular resilience and faster recovery between your running and 5-a-side sessions.
Links to: Small LDL Cholesterol Apolipoprotein A-I Total Cholesterol / HDL Ratio
Diagnostics & Measurement
Coronary artery calcium score (CAC)Discuss with GP
One-off non-contrast CT scan, ~10 minutes, no preparation required. UK private cost ~£150–300. Produces an Agatston score: 0 (excellent), 1–99 (mild), 100–399 (moderate), ≥400 (significant). Score is age-comparable and rarely needs repeating before 5 years. Radiation dose is low (~1 mSv — a few months of natural background).
Converts calculated cardiovascular risk into an anatomical finding — actual plaque burden, not a probability. A score of zero is strongly reassuring — though at age 42 it cannot fully exclude early non-calcified plaque, and the 5–10-year reassurance data comes mostly from older cohorts. An elevated score upgrades urgency regardless of standard risk factors. One of the few tests that meaningfully changes statin and lipid-lowering decisions in borderline cases.
With LDL Cholesterol above the reference range, Small LDL Cholesterol trending toward the top of its range, and ApoB in the upper sub-optimal band, a CAC score would tell you whether any plaque has already accumulated — turning a probability into an anatomical fact that directly informs whether pharmacological intervention is warranted alongside your lifestyle changes.
Links to: LDL Cholesterol Apolipoprotein B Small LDL Cholesterol Total Cholesterol
Home blood pressure monitoringStrong evidence
Upper-arm cuff meeting BIHS / ESH validation (~£30–50: Omron M3, M6 Comfort, Boso Medicus). Measure morning and evening for 7 days, seated and rested, average the last 6 days (discard day 1). Record readings to share at next review.
Blood pressure is the single largest modifiable contributor to cardiovascular risk and is systematically under-measured in asymptomatic adults. Home readings outperform single clinic readings for diagnostic accuracy and treatment decisions — a flagged lipid panel without a confirmed BP baseline leaves the risk picture incomplete.
Your clinic BP reading is borderline-elevated and a single clinic measurement is not sufficient to confirm or rule out sustained elevation — home monitoring over 7 days will establish whether this is a true signal or a white-coat effect, which materially changes how urgently your LDL Cholesterol and ApoB findings need to be acted on.
Links to: LDL Cholesterol Apolipoprotein B
Where You Stand

This system has a big say in your body composition, energy across the day, and long-term health. All your markers sit within the reference range, which is genuinely reassuring — there is no clinical concern here. What the data does show is one emerging trend across nine markers on the same axis, most consistent with early-stage insulin handling that is drifting in the wrong direction and worth addressing now rather than later.

Metabolic
OptimalStrongOpportunityFocus
Opportunity
Score: 84/100
Your personalised longevity score, from 8 scored biomarkers
Biomarker distribution profile8 biomarkers
8 Opportunity: In Range
Anchor Biomarkers Critical to system performance
Primary anchor
Insulin pmol/L
In Range
30
173
62.5
Optimal
In Range
Secondary anchor
HbA1c mmol/mol
In Range
39
Optimal
In Range
Supporting Biomarkers Contribute to system performance
Uric Acid μmol/L
In Range
200
240
310
430
395
In Range
Optimal
In Range
Triglycerides mmol/L
In Range
1
2.3
1.75
Optimal
In Range
HDL Cholesterol mmol/L
In Range
1
1.55
2
1.25
In Range
Optimal
Adiponectin Ug/ml
In Range
1.44
5.52
4.5
In Range
Optimal
WHtR ratio
In Range
0.51
Optimal
In Range
C-Peptide ng/ml
In Range
1.5
4.4
2.1
Optimal
In Range
Glucose mmol/L
In Range
4
4.6
5
7
5.4
Optimal
In Range
BMI kg/m²
In Range
29.9
25.9
Optimal
In Range
Fix this first
Primary Driver
Coherent glucose-insulin axis drift — nine markers trending in the same direction, most consistent with early metabolic inefficiency driven by insufficient aerobic stimulus and dietary patterns that sustain elevated uric acid and triglycerides
What this means
Your energy regulation is drifting in a direction that, left unaddressed, typically erodes body composition, blunts daily drive, and raises long-term cardiovascular risk — none of it is critical yet, but the pattern is clear enough to act on now.
Why this is happening
Low aerobic capacity relative to your training mix may be limiting the muscle's ability to clear glucose efficiently after meals; elevated uric acid and triglycerides together suggest fructose or alcohol load may be amplifying the pattern upstream — though the data alone cannot confirm which is dominant.
If you notice this
Energy that dips noticeably after meals, or effort in training that doesn't translate into the body composition progress you'd expect.
Start here
Shift your current cardio sessions to Zone 2 — 3 × 45–60 min at conversational pace on the bike, rower, or incline walk — this is the single highest-leverage lever for the full nine-marker pattern.
Your highest-leverage actions
1Strong evidence●●● Top impact for youTraining
Shift your current 2h/week cardio toward dedicated Zone 2 sessions: 3 × 45–60 min at 60–70% max HR (conversational pace) on the bike, rower, or incline walk — your run becomes one of these sessions.
Sustained aerobic work at this intensity rebuilds the body's ability to burn fat for fuel and clear glucose from the bloodstream more efficiently — the most direct training lever for the glucose-insulin axis pattern showing across your panel. The payoff you feel: steadier energy across the day, less of an afternoon slump, and faster recovery between your football and running sessions.
Links to: HbA1c Insulin Glucose Triglycerides Adiponectin Uric Acid C-Peptide
First shift in fasting glucose and post-meal stability at 6–8 weeks; HbA1c and insulin response follow, visible at your 24-week retest.
2Medium evidence●●○ High impact for youNutrition
Narrow your eating window to 8–10 hours aligned to daylight — the daily rhythm's 09:00–18:00 — sustained 5+ days per week. Plain water, black coffee, or tea outside the eating window. No calorie counting within it.
Compressing your eating window gives the liver and pancreas an extended daily rest period, improving how efficiently the body handles glucose — independently of what or how much you eat. What this does for you: more stable afternoons, steadier energy across the day, and a meaningful contribution to the glucose-insulin trend your panel is showing.
Links to: HbA1c Insulin Glucose Triglycerides Adiponectin Uric Acid C-Peptide
Insulin and glucose handling typically begin to shift within 4–6 weeks; HbA1c reflects a 10–12 week average so expect that signal at your next panel.
3Medium evidence●●○ High impact for youNutrition
Remove sugar-sweetened drinks and fruit juice entirely, and keep free sugars to 25 g per day or less for 8 weeks — Revi’s house target, stricter than the NHS 30 g guideline. Whole fruit does not count toward the cap and stays at 2–3 pieces per day.
Fructose is the one dietary sugar that generates uric acid as a direct by-product of its metabolism in the liver, and also drives the liver to produce new fat — reducing it is the most direct dietary lever for your uric acid and triglyceride readings simultaneously. The payoff you feel: more stable energy after meals and a meaningful reduction in the metabolic load your liver is managing each day.
Links to: Uric Acid Triglycerides HbA1c Insulin Adiponectin
Uric acid and triglycerides can begin to shift within 4–6 weeks of consistent restriction; the full 8-week trial gives a clean signal for your next retest.
4Strong evidence●●● Top impact for youTraining
Later on, progress your resistance training from 2 to 3 sessions per week (not this block — the week is full at 3 Zone 2), adding one session focused on compound lower-body lifts — squats, deadlifts, loaded carries — at 70–85% 1RM, 6–12 working sets per muscle group per week, with progressive overload applied weekly.
Building more muscle — especially in the large lower-body groups — increases the body's capacity to store and burn glucose cleanly, directly improving how the pancreas and tissues handle blood sugar over time. You should notice stronger performance in your football and running, better body composition, and a measurable shift in your glucose-insulin markers at the next panel.
Links to: HbA1c Insulin Adiponectin Triglycerides C-Peptide
Glucose handling improvements typically emerge at 8 weeks; HbA1c and insulin response reflect the full adaptation by your 24-week retest.
Diagnostics & Measurement
Continuous glucose monitor (CGM) trialExploratory
Optional and exploratory: a 14-day consumer glucose-sensor trial — such as Abbott Lingo in the UK (~£60–100 per 14-day sensor) — may provide behavioural feedback. It is not a diagnostic test, and evidence that CGM improves health outcomes in people without diabetes remains limited. Sensor variation means it may suggest repeatable patterns; it cannot identify an ‘exact’ causal meal. Review any patterns ahead of the next retest.
A fasting glucose and HbA1c report an average — they miss the post-meal peaks that drive the trajectory. A CGM converts abstract numbers into concrete decisions: which breakfasts spike you, how training timing changes the curve, whether afternoon coffee nudges glucose up. Especially valuable when HbA1c sits near the pre-diabetes screening threshold.
Your HbA1c at 39 mmol/mol is trending toward the upper reference boundary and your fasting glucose, insulin, and C-peptide are all pointing in the same direction — but a single fasting snapshot cannot show which specific meals or habits are driving the trajectory. A 14-day CGM trial will identify the exact post-meal patterns so the interventions above can be targeted precisely, rather than applied generically.
Links to: HbA1c Glucose Insulin C-Peptide
Where You Stand

This system has a big say in your energy, recovery, focus, and long-term health — it governs how efficiently your body produces and recycles the building blocks every cell depends on. Several markers in your iron and mineral panel are sitting in a strong position, which is genuinely reassuring. The main signal is an emerging pattern across folate, Active B12 and homocysteine — all within laboratory reference, all trending in the same direction relative to Revi targets, most consistent with a dietary and lifestyle gap that is well within reach to address.

Nutrient
OptimalStrongOpportunityFocus
Strong
Score: 92/100
Your personalised longevity score, from 12 scored biomarkers
Biomarker distribution profile12 biomarkers
6 Optimal Zone6 Opportunity: In Range
Supporting Biomarkers Contribute to system performance
Vitamin D nmol/L
In Range
100
55
In Range
Optimal
Magnesium mmol/L
In Range
0.85
0.95
1.1
0.74
In Range
Optimal
In Range
Zinc μmol/L
In Range
11.1
15
20
19.5
13.5
In Range
Optimal
Homocysteine μmol/L
In Range
8
20
11.5
Optimal
In Range
Folate μg/l
In Range
3
15
12
In Range
Optimal
Active B12 pmol/l
In Range
25.1
85
In Range
Optimal
Transferrin Saturation %
Optimal
20
24
40
50
31.7
In Range
Optimal
In Range
Copper µmol/l
Optimal
11
14
19
24
16
In Range
Optimal
In Range
Transferrin g/L
Optimal
2
3
3.8
2.7
Optimal
In Range
Total Iron Binding Capacity μmol/L
Optimal
44.8
70
80.6
60
Optimal
In Range
Iron umol/L
Optimal
5.8
14.41
25.89
34.5
19
In Range
Optimal
In Range
Ferritin μg/l
Optimal
20
50
150
300
120
In Range
Optimal
In Range
Fix this first
Primary Driver
Emerging B-vitamin and cellular energy gap — folate, active B12, magnesium, zinc, and vitamin D all trending below optimal on the same axis
What this means
When these nutrients run low together, energy, focus, and recovery between training sessions typically suffer more than any single marker would suggest — the combined shortfall compounds the effect.
Why this is happening
Low folate and B12 reduce the body's ability to clear homocysteine efficiently, and magnesium, zinc, and vitamin D all support the same energy-production and repair pathways; the pattern may reflect dietary gaps, alcohol's known interference with folate and B-vitamin absorption, or both — the data alone cannot confirm which is dominant.
If you notice this
Energy that dips mid-afternoon despite reasonable sleep, or recovery feeling slower than your training load warrants.
Start here
Add 200g of dark leafy greens daily — for example spinach at lunch and rocket at dinner — and cut alcohol to 4 units or fewer per week across no more than 2 occasions, not back-to-back; these 2 moves target the B-vitamin gap and absorption interference simultaneously.
Your highest-leverage actions
1Strong evidence●●● Top impact for youNutrition
Eat 200g of dark leafy greens (spinach, kale, or rocket) and 1 serving of legumes (150g cooked lentils or chickpeas) daily to deliver dietary folate directly to the methylation pathway.
Dietary folate is the most direct route to raising circulating folate levels and feeds the methylation pathway that clears homocysteine from the blood — with Active B12 also trending below optimal, the whole axis benefits from consistent dietary input. The payoff you feel: sharper focus, steadier energy across the day, and better recovery between training sessions.
Links to: Folate Homocysteine Active B12
First shift in folate levels at 4–6 weeks of consistent intake; homocysteine movement follows, visible at your 24-week retest.
2Strong evidence●●○ High impact for youLifestyle
Reduce alcohol intake from 8 units per week to 4 units or fewer, spread across no more than 2 occasions, not back-to-back, avoiding consecutive drinking days.
Alcohol directly interferes with the absorption and retention of folate and B12 in the gut and liver, and impairs the enzyme activity that converts homocysteine into less harmful compounds — even at moderate intake levels, this works directly against the B-vitamin pattern this plan is trying to lift. The payoff you feel: more consistent energy through the week, faster recovery between training days, and less morning flatness.
Links to: Folate Homocysteine Active B12
B-vitamin retention begins improving within 2–4 weeks of reduced intake; homocysteine response typically visible at 8 weeks.
3Strong evidence●●○ High impact for youLifestyle
Add 20–30 minutes of outdoor daylight before 10:00 on 5 days per week — the morning-light anchor that sets your body clock, steadies daytime energy and protects the 23:00 lights-out. On training days, take at least one session outdoors.
Morning light is the strongest signal your body clock receives — it anchors sleep timing, daytime alertness and the evening wind-down. To be clear about what it is not: UK morning light carries little UVB, so this is not a vitamin D strategy — the D3 supplement does that job. The payoff you feel: steadier energy across the day, an easier 23:00 lights-out, and better mood consistency.
Links to: Cortisol Sleep
Sleep-timing and daytime-alertness effects appear within days; give it two weeks of consistency to judge.
4Medium evidence●●○ High impact for youNutrition
Add pumpkin seeds (30g) daily, and include shellfish or red meat (150g) 3 times per week, to address the zinc and magnesium gap through whole-food sources.
Zinc and magnesium are both sitting below their optimal zones and share a common dietary supply route — red meat, seeds, and nuts deliver both minerals in bioavailable forms that support the cellular energy axis your panel flags as an emerging trend. The payoff you feel: better recovery between strength sessions, more consistent energy, and improved sleep quality.
Links to: Zinc Magnesium
Dietary mineral shifts are gradual; early signal at 6–8 weeks, fuller response by your 24-week retest.
Diagnostics & Measurement
DEXA body composition and bone density scanOptional baseline
10-minute full-body scan, clothed, minimal radiation (~0.001 mSv — a fraction of a chest X-ray). UK private cost ~£100–200. Reports lean mass, fat mass, visceral fat, regional body composition, and bone mineral density (T-score and Z-score). Repeat at 12 months to track change.
Gold standard for body composition and bone density — converts self-reported measurements into objective regional data, which is particularly useful when Vitamin D is near the reference floor, as low Vitamin D is associated with reduced bone mineral density and impaired muscle maintenance that weight and BMI alone cannot detect.
An optional baseline rather than a consequence of any single reading: vitamin D at 55 is not a bone emergency. If you want a body-composition and bone-density starting line for the training work, a DEXA gives you both in one scan, so that if Vitamin D continues to trend low, you have objective data to track against rather than relying on weight alone.
Links to: Vitamin D
Beyond the Top Three

Additional optimisation opportunities.

These markers are your next layer of opportunity — ones not already addressed in your priority system pages, supplements, or tightening actions.
Ranked by how far each marker sits from its optimal zone. Each row includes a targeted action specific to that marker. Markers already covered in your priority pages or supplement recommendations have been removed to avoid duplication.
Marker Result Opt Gap How to improve it
Red Cell Distribution Width (RDW)
Cellular Energy		 14.6 % 53.3% from optimal Eat 200 g dark leafy greens (spinach or kale) and 150 g cooked lentils daily to support B12 and folate status, which can drive red cell size variability when suboptimal. The folate-rich foods in your plan support this, and RDW is re-checked at your 24-week retest.
Testosterone
Hormones		 17 nmol/L In range — headroom, not a deficit At 17 nmol/L your testosterone is mid-reference — comfortably above the level where low-T symptoms concentrate, so this is headroom to build rather than a deficit to fix. Later on, progress resistance training to 3 sessions/week (compound lifts at 70–85% 1RM — your single-rep max), extend sleep to 7.5h nightly (fixed 23:00–06:30 window) and keep alcohol ≤4 units/week. Retest fasted before 09:00 at your next panel.
Appendix

Every marker, in full.

All 101 markers by system — search or filter to find any result.

Your complete longevity and performance biomarker panel — 101 markers across 8 scored systems plus the safety panel. Reference ranges are sex-specific where applicable. The Optimal Zone is the range we target for each marker, anchored to the best available evidence — its strength varies by marker. It is set marker-by-marker — informed by longevity evidence where it exists and clinical consensus where it doesn't, not a fixed share of the standard lab range: the lower end where a lower result is better, the upper end where a higher result is better, and the central band for markers that perform best in balance. Primary and Secondary Anchors are the markers that most strongly drive each system score. Opt Gap: how far a result sits from its optimal zone — 0% is at the zone’s edge, 100% is at the lab limit. Optimisation Tier: T1 = highest-leverage first, T2 = next wave, T3 = fine-tuning.
INFLAMMATION & IMMUNE
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
C-Reactive Protein (hs-CRP)Primary Anchor mg/l 1.6 <5 <0.5 Above Optimal Zone 24.4% from optimal T3
White Blood Cell CountSecondary Anchor 10E9-L 5.8 4–10 4.5–6 Optimal —
Eosinophil Count 10E9-L 0.18 0.04–0.4 0.04–0.3 Optimal —
Lymphocyte Count 10E9-L 1.9 1–3.5 1.6–2.6 Optimal —
Monocyte Count 10E9-L 0.45 0.2–0.8 0.25–0.55 Optimal —
Neutrophil Count 10E9-L 3.2 2–7.5 2–3.5 Optimal —
Platelet Count 10E9-L 245 150–450 200–280 Optimal —
Basophil Count 10E9-L 0.03 0.01–0.1 0.01–0.06 Optimal —
CELLULAR ENERGY
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
HaemoglobinPrimary Anchor g/L 152 130–180 140–150 Above Optimal Zone 6.7% from optimal
Red Blood Cell CountSecondary Anchor 10E12-L 4.78 4.5–6.5 4.6–5.4 Optimal —
Mean Cell Haemoglobin pg 31.8 27–32 28.5–30.5 Above Optimal Zone 86.7% from optimal
Mean Cell Volume fl 97.9 76–100 85–90 Above Optimal Zone 79.0% from optimal
Mean Cell Haemoglobin Concentration (MCHC) g/L 325 320–360 340–355 Below Optimal Zone 75.0% from optimal
Red Cell Distribution Width (RDW) % 14.6 11–16 11–13 Above Optimal Zone 53.3% from optimal T2
Haematocrit % 46.8 40–54 42–44 Above Optimal Zone 28.0% from optimal T3
Glutathione Reductase u/L 62 >33 56.1–66 Optimal —
METABOLIC
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
InsulinPrimary Anchor pmol/L 62.5 17.8–173 18.1–30 Above Optimal Zone 22.7% from optimal T3
HbA1cSecondary Anchor mmol/mol 39 <42 <35 Above Optimal Zone 57.1% from optimal T2
Uric Acid μmol/L 395 200–430 240–310 Above Optimal Zone 70.8% from optimal T1
Triglycerides mmol/L 1.75 <2.3 <1 Above Optimal Zone 57.7% from optimal T2
HDL Cholesterol mmol/L 1.25 >1 1.55–2 Below Optimal Zone 54.5% from optimal T2
Adiponectin Ug/ml 4.5 1.44–7.27 5.52–7.27 Below Optimal Zone 25.0% from optimal T3
WHtR ratio 0.51 <0.55 <0.5 Above Optimal Zone 22.0% from optimal T2
C-Peptide ng/ml 2.1 1.1–4.4 1.1–1.5 Above Optimal Zone 20.7% from optimal T3
Glucose mmol/L 5.4 4–7 4.6–5 Above Optimal Zone 20.0% from optimal
BMI kg/m² 25.9 18.5–29.9 20–24.9 Above Optimal Zone 20.0% from optimal T2
STRESS & RECOVERY
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
CortisolPrimary Anchor nmol/l 495 138–690 250–450 Above Optimal Zone 18.8% from optimal
Creatine Kinase (CK)Secondary Anchor u/l 180 39–308 40–200 Optimal —
Lactate Dehydrogenase U/L 330 230–460 250–350 Optimal —
HORMONES
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
Thyroid Stimulating Hormone (TSH)Primary Anchor mIU/L 1.8 0.35–5.5 1–2.5 Optimal —
Free Androgen Index (FAI)Secondary Anchor % 53.1 35–92.6 40–80 Optimal —
Free Testosterone pmol/L 346 210–580 469–580 Below Optimal Zone 47.5% from optimal T2
Testosterone nmol/L 17 8.64–29 22.89–29 Below Optimal Zone 41.3% from optimal T2
IGF-1 (Insulin-like Growth Factor 1) nmol/L 22 8.2–29.2 14–20 Above Optimal Zone 21.7% from optimal T3
Free Thyroxine (FT4) pmol/L 15.8 11.9–21.6 12–15.5 Above Optimal Zone 4.9% from optimal
Estradiol pmol/l 95 41.4–159 70–150 Optimal —
Progesterone nmol/L 0.3 <0.47 <0.3 Optimal —
DHEA-S μmol/l 7.8 2.4–11.6 5–9 Optimal —
SHBG nmol/L 32 18.3–54.1 25–45 Optimal —
Anti-Thyroid Peroxidase Antibody ku/L 12 <34 <15 Optimal —
Anti-Thyroglobulin Antibody IU/ml 15 <115 <40 Optimal —
Free Tri-iodothyronine (FT3) pmol/L 4.9 3.1–6.8 4–5.8 Optimal —
Parathyroid Hormone (PTH) pmol/L 3.8 1.6–6.9 2.5–4.5 Optimal —
FSH (Follicle Stimulating Hormone) U/L 4.2 1.5–12.4 2.5–7 Optimal —
LH (Luteinising Hormone) U/L 4.8 1.7–8.6 2–7 Optimal —
LIPID & HEART
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
Apolipoprotein BPrimary Anchor mg/dl 105 49–173 49–60 Above Optimal Zone 39.8% from optimal T3
Small LDL CholesterolSecondary Anchor mg/dl 52 <60.8 <20 Above Optimal Zone 78.4% from optimal T1
LDL Cholesterol mmol/L 3.55 <3 <1.8 GP Flag (Tier 2) 18.3% above the reference range
Total Cholesterol mmol/L 5.6 <5 <4 Outside Ref 12.0% above the reference range T1
Omega-6 / Omega-3 Ratio - 7.5 3.09–5.11 3.09–3.7 Outside Ref 46.8% above the reference range T1
AA:EPA Ratio - 18.3 2.49–11.11 2.49–3 Outside Ref 64.7% above the reference range T1
Omega-3 Index % 4.6 4–12.01 10–12.01 Below Optimal Zone 90.0% from optimal T1
Apolipoprotein B / A-I Ratio Ratio 0.89 <1 <0.6 Above Optimal Zone 72.5% from optimal
Apolipoprotein A-I mg/dl 118 104–202 150–201 Below Optimal Zone 69.6% from optimal T1
Total Cholesterol / HDL Ratio Ratio 4.48 <5 <3.5 Above Optimal Zone 65.3% from optimal
EPA % 0.9 0.25–4.5 1.5–4.5 Below Optimal Zone 48.0% from optimal T2
BP Clinic Systolic mmHg 128 90–139 <119 Above Optimal Zone 45.0% from optimal T2
Trans Fat Index % 0.7 <1.01 <0.5 Above Optimal Zone 39.2% from optimal T3
BP Clinic Diastolic mmHg 82 60–89 <79 Above Optimal Zone 30.0% from optimal T2
AA (Arachidonic Acid) % 16.5 9.81–18.32 12.36–15.77 Above Optimal Zone 28.6% from optimal T3
Apolipoprotein CIII mg/dl 9.5 4.5–18 4.5–8.55 Above Optimal Zone 10.1% from optimal
Apolipoprotein CII mg/dl 4.2 1.68–9.17 1.68–3.93 Above Optimal Zone 5.2% from optimal
Lipoprotein (a) nmol/L 18 <75 <75 Optimal —
Apolipoprotein E mg/dl 4.1 2.2–7.3 3.73–5.77 Optimal —
Resting Pulse bpm 62 60–100 50–70 Optimal —
LIVER & DETOX
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
Alanine Aminotransferase (ALT)Primary Anchor u/L 33 <55 10–22 Above Optimal Zone 33.3% from optimal T3
Gamma-Glutamyl Transferase (GGT)Secondary Anchor u/L 31 10–71 <25 Above Optimal Zone 13.0% from optimal
Aspartate Aminotransferase (AST) u/L 26 <40 13–22 Above Optimal Zone 22.2% from optimal T3
Alkaline Phosphatase u/L 68 30–120 40–85 Optimal —
Total Bilirubin μmol/L 10 <21 8–20 Optimal —
Albumin g/l 45 35–50 45–50 Optimal —
NUTRIENT
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
Vitamin D nmol/L 55 50–375 100–150 Below Optimal Zone 90.0% from optimal T1
Magnesium mmol/L 0.74 0.7–1.1 0.85–0.95 Below Optimal Zone 73.3% from optimal T1
Zinc μmol/L 13.5 11.1–19.5 15–20 Below Optimal Zone 38.5% from optimal T3
Homocysteine μmol/L 11.5 5–20 5–8 Above Optimal Zone 29.2% from optimal T3
Folate μg/l 12 3–26.8 15–26.8 Below Optimal Zone 25.0% from optimal T3
Active B12 pmol/l 85 25.1–165 100–165 Below Optimal Zone 20.0% from optimal T3
Transferrin Saturation % 31.7 20–50 24–40 Optimal —
Copper µmol/l 16 11–24 14–19 Optimal —
Transferrin g/L 2.7 2–3.8 2–3 Optimal —
Total Iron Binding Capacity (TIBC) μmol/L 60 44.8–80.6 45–70 Optimal —
Iron umol/L 19 5.8–34.5 14.41–25.89 Optimal —
Ferritin μg/l 120 20–300 50–150 Optimal —
SAFETY & CONTEXT
Biomarker Unit Result Reference Range Optimal Zone Status Opt Gap Optimisation Tier
Bilirubin (Urinalysis) mg/dl Negative — — Optimal —
Ketones mg/dl Negative — — Optimal —
Nitrite mg/dl Negative — — Optimal —
Protein (Urine) mg/dl Negative — — Optimal —
Red Blood Cells (Urine) rbc/µl Negative — — Optimal —
Urobilinogen mg/dl 0.2 — — Optimal —
White Blood Cells (Urine) leuk/µl Negative — — Optimal —
Creatinine µmol/L 88 64–104 70–100 Optimal —
Potassium mmol/L 4.4 3.5–5.3 4–4.7 Optimal —
eGFR ml/min 92 >60 80–110 Optimal —
Cystatin C mg/l 0.85 0.57–1.05 0.57–0.85 Optimal —
Calcium (Adjusted) mmol/L 2.38 2.2–2.6 2.25–2.45 Optimal —
pH ph 6.5 5–7.5 6–7 Optimal —
Total Prostate Specific Antigen (PSA) µg/L 0.7 <1.4 <1 Optimal —
Phosphate mmol/L 1.1 0.8–1.5 0.85–1.15 Optimal —
Sodium mmol/L 140 133–146 138–142 Optimal —
Chloride mmol/l 102 95–108 100–106 Optimal —
Urea mmol/L 5.2 2.5–7.8 3.5–6.5 Optimal —
What Happens Next

Your retest closes the loop.

The plan above runs for 24 weeks. The retest shows what moved.

Your 24-week follow-up
Week of 26 January 2027 — 24 weeks after your baseline draw. Book it a week or two ahead so the window doesn't slip.
What the 24-week retest includes
~50 biomarkers retested — the ones science shows you can move
Biometrics and protocol inputs captured in full
Progress analytics, tracked against your targets
Your biological age, re-measured
One-to-one review with updated priorities and plan
Make it a clean draw
Standard overnight fast, morning draw, and no hard training in the ~48 hours before — that is what lets the training-sensitive markers read clean against this baseline. In practice: book a Monday-morning draw — make Thursday's gym session your last hard one that week, skip Saturday's 5-a-side just that once, and swap Sunday's Zone 2 for a walk.

Questions between now and then — reply to the email this report arrived with.

Ready to discover what matters most for you?

One comprehensive draw. Your connected analysis, ranked priorities, exact programme and one-to-one review.

Start your Revi assessment →
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