Dr. Mark Hyman explains how exercise can improve biomarkers for heart and metabolic health.
To some, elevated biomarker levels can feel like bad news at best and like a personal failure at worst. But to Mark Hyman, M.D., lab results are nothing more than actionable information.
“Out-of-range biomarkers are signals,” says Dr. Hyman, a co-founder and the chief medical officer of Function Health, which is available to Equinox members at an exclusive rate. “And the earlier we respond to those signals, the more influence we have over our healthspan.”
One way to respond right now: exercise consistently.
Here, Dr. Hyman breaks down how movement can impact key Function-tested biomarkers — and how they might affect performance, too.
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Fasting Insulin and Hemoglobin A1c
Fasting insulin and hemoglobin A1c (HbA1c) — biomarkers that indicate how well the body is managing blood sugar and metabolic health — both respond to regular exercise. That’s because skeletal muscle is a “glucose sink,” says Dr. Hyman. With consistent activity, “muscle becomes better at pulling sugar out of the bloodstream and responding to insulin,” he explains.
High-Sensitivity C-Reactive Protein and Apolipoprotein B
Movement can indirectly influence certain biomarkers linked with cardiovascular health.
Exercise generally boosts sleep, body composition, and metabolic health — all of which can be tied to inflammation. In turn, levels of high-sensitivity C-reactive protein (hs-CRP) — a protein made by the liver that reflects inflammation — tend to improve, too, says Dr. Hyman.
Similarly, apolipoprotein B (apoB) levels might improve when regular physical activity is combined with other lifestyle practices (e.g., better sleep, nutrition quality, and recovery) that support body composition and metabolic health, he adds. ApoB is the main protein bound to the surface of LDL and very low-density lipoprotein, both of which can raise the risk of heart disease and stroke.
Hemoglobin and Hematocrit
Low levels of hemoglobin (a protein in red blood cells that carries oxygen to tissues and organs) and hematocrit (the percentage of red blood cells in blood) can signal overtraining, as well as anemia and low energy availability, says Dr. Hyman.
That said, “endurance training can also dilute red blood cells — sometimes called ‘sports anemia’ — so context matters,” he says. Levels should be interpreted in tandem with ferritin (a protein in the blood that stores iron), other iron studies, and your symptoms, he adds.
RBC Magnesium
In some cases, your biomarker results can help you understand why you aren’t performing at your peak. Take magnesium, for instance. The mineral is involved in energy metabolism, cardiorespiratory function, and muscle actions. Studies suggest exercise performance may be compromised in cases of deficient magnesium. When your RBC magnesium level — the amount of magnesium in your red blood cells — is out of range, you may experience cramps, migraines, and heavy sweat loss, says Dr. Hyman. Again, RBC magnesium results should be interpreted alongside your symptoms and diet history.
Thyroid Hormones
Thyroid-stimulating hormone (TSH), free T4 and T3, and thyroid antibodies can also influence your training. These hormones affect energy, heart rate, temperature regulation, muscle protein turnover, and recovery, says Dr. Hyman — all of which can impact your performance. “Even subtle shifts can show up as fatigue, poor training response, or unexplained weight changes,” he says.
RELATED: Why You Should Be Periodizing Your Training
There’s no “right” way to train for your biomarkers. What matters most: a consistent exercise routine, featuring a blend of easy movement, challenging work, and muscle-building strength training, recommends Dr. Hyman.
“The habit is the foundation: Move your body regularly, week after week, year after year,” he says. “That’s the ‘master switch.’”
Unlock your exclusive Function Health membership rate ($249, normally $365) and get your first lab test by visiting Equinox Circle on the EQX+ app. Available only to members of U.S.-based Equinox Clubs.