The Subtle “Engine Lights” That Show Your Health Is Declining, According to a Longevity Specialist
As we get older, the signs start to creep in. Your knees crack like bubble wrap, your back aches after a day at your desk, and you catch yourself letting out a little grunt every time you take the stairs. Sure, you can slow age-related decline by eating well, getting your key nutrients, and staying consistent with your workouts. But some changes are simply part of the deal.
The tricky part is sorting out what’s normal from what’s a red flag. Plenty of issues sneak up as our health shifts with age, and it’s not always obvious which ones deserve attention. To help separate fact from fear, we asked longevity expert Dr. Peter Attia to break down the “engine lights” you should look for before something serious has a chance to develop.
The Warning Signs That Really Matter
Certain changes slip under the radar as we age, and blood work and energy levels are often the first place those shifts show up. According to Attia, some symptoms act like the body’s early alert system.
Biomarkers Worth Watching
"I think there are sort of biomarkers in the blood that would really serve as great warning lights," Attia said. "So, for example, an increase in fasting blood glucose or fasting insulin would certainly be a harbinger of declining metabolic health."
Fasting insulin is a strong indicator of how well your body manages blood sugar over time. When it starts to climb, it can signal worsening insulin resistance. Research shows that insulin resistance, measured through markers like HOMA-IR (homeostasis model assessment of insulin resistance), is linked with a higher risk of cardiovascular disease and all-cause mortality. In other words, keeping an eye on these numbers can help you spot trouble long before you feel it.
Energy, Sleep, and Belly Fat
Other warning signs are universal—low energy, poor sleep, and that creeping band of fat around your midsection. The challenge is knowing when those shifts are just part of life, and when they signal something deeper.
"Just lack of energy, lack of fitness, you know, things that once seemed easy" are a good place to start, Attia says. "Easily carrying your luggage up the broken escalator in the airport all of a sudden becomes really a task, and you're really huffing and puffing at the top."
He notes these changes don’t mean anything catastrophic on their own, but they shouldn’t be ignored either. As he puts it, they’re signs that “if you don't do something about it, you're on the back nine.”
Related: Peter Attia & Andrew Huberman Discuss the 4 Pillars of Longevity Fitness