The 5 Most Important Lab Tests That Are Cheap & Easy

These are the top 5 health screening tests that'll tell you something is wrong long before it's too late to act.

Most lab tests don’t change what you should do. These five actually do.

The goal is to prevent disease long before we need to screen for them. If you’re actively engaged in preventing a disease, screening is of lesser importance. That’s a good thing.

Welcome to the Physician-Led Health Coaching weekly newsletter. I’m Dr. Ashori, a board-certified physician turned health coach. I help people fix brain fog, fatigue, and stubborn weight before they turn into real disease.

My Top 5 Important Biomarkers

I’m quite strict when it comes to testing. There are lots of labs that’ll do a barrage of tests for you but you’ll leave more confused than before.

Criteria for inclusion:

• Actionable.

• Affordable.

• Changes outcome meaningfully.

• Easy to interpret.

• Can be tracked for optimization.

Even without health insurance, you can get these 5 important health screening tests done for under $50 at most labs.

#1. Blood Pressure - Cardiovascular Health Status

Depending on your overall risk, there is an ideal blood pressure number to aim for.

And there are lots of ways you can get it down naturally.

Despite what medical guidelines claim, there is no one-size-fits-all approach to blood pressure. Aiming to be under 120/80 could be a disaster for some and perfect for another.

Your blood pressure goal should always be based on your individual risk.

Where to get it done: I recommend purchasing an OMRON home blood pressure device. Follow the proper protocols to measure your BP. It’s easy but it’s important to do it right.

If your blood pressure is elevated, try:

• Isometric exercises.

• Potassium-rich foods.

• Less or no alcohol.

• Less simple carbs.

• Walk daily.

#2. CRP - Inflammation Status

CRP tests for inflammation in the body that may be associated with higher cancer or endocrine problems in the future. It may be listed as hs-CRP.

If CRP is negative but inflammation is still highly suspected, there are other inflammation markers you can check.

Where to get it done:
hs-CRP costs $11 from Rupa Health. No insurance is ever needed with Rupa, which is why they are the main lab I use for my patients.

If your CRP is elevated:

• Screen for potential causes.

• Improve stress levels.

• Lose visceral fat or improve muscle mass.

• Improve daily movement.

• Address inflammatory foods.

#3. Fasting Glucose & Insulin - Metabolic Health

Fasting insulin + glucose are the earliest sign of metabolic issues like diabetes or prediabetes. It’s high in most of the patients who come to me for the first time. It’s also relatively easy to correct.

There are other markers like A1C or fructosamine or 2-hour postprandial glucose, but I prefer fasting glucose and insulin to calculate the HOMA-IR score using this calculator.

Where to get it done:
For $15 you can get this fasting insulin + glucose done to calculate your HOMA-IR from Rupa Health. They will give your score, so no calculation is needed.

If your fasting insulin is elevated:

• Add more complex carbs.

• Cut back on saturated fats.

• Increase your lower-zone training.

• Address sleep/stress gaps.

#4. ApoB - Heart Disease & Stroke Risk

ApoB tracks total atherogenic particle amount perhaps even better than LDL-C. If your doctor is still ordering the same old cholesterol panel, it’s time to request your own tests.

It’s true that your non-HDL-C (= Total Cholesterol - HDL-C) is a great proxy for ApoB, but in rare cases ApoB still wins.

Where to get it done:
For just $18 you can get this apoB test done at Rupa Health, which is where I send most of my patient for high-quality, affordable tests.

If your ApoB are borderline or high:

• Assess your overall cardiovascular disease risk.

• Cut back on refined carbs.

• Improve your body composition.

• Experiment with lower saturated fat intake.

• Address any liver problems.

If this resonated with you, I work with a small number of clients to figure out what’s actually going on behind their symptoms to build a plan that works for them.
If you want help with this:

#5. Waist-to-height ratio (WtHR) - Visceral Fat Marker

The waist-to-height ratio is easy to do at home and will tell you if you have any excess visceral fat. While the DEXA scan or an MRI may be more accurate, this is easier and if the ratio is < 0.5, you’re in a good place.

Where to get it done:
In the comfort of your beautiful home! All you need is a tape measure. To get your Waist-to-Height ratio measure around your waist at the level of the belly button and divide by your height. Use this WtHR calculator.

If your WtHR results are borderline:

• Get a DEXA scan ($~100).

• Start a healthy aerobic training program.

• Lift weights 2x per week.

• Address calorie excess.

Healthy Aging = Preventing Disease

Most of us have the right intention when we go in for our annual physical. The problem with our current physical exams and tests is that they are trying to catch a falling vase. We should be preventing disease, not just trying to catch it early.

What’s Your Next Step?

There is nothing wrong with a blood test or screening for high blood pressure. But that puts the emphasis on what must happen outside of you.

What can you do today that will significantly impact your overall health and help you age healthy? How can you prevent hypertension, high cholesterol, deconditioning, dementia?

4 Actionable Steps That Have Better Results Than A Blood Test:

1. Pick one activity, walking to the office, doing house chores, or some exercises with exercise bands. Do them daily, consistently.

2. Make your meals one degree healthier. A little more beans, grains, and fruits.

3. Focus your energy on your breathing, relax your muscles, and relinquish some control.

4. Begin your sleep routine a few minutes earlier.

Disclaimer:

Dr. Mohammad Ashori is a U.S.-trained family medicine physician. The content shared here is for education and general guidance. It is not personal medical advice, diagnosis, or treatment, and it does not create a doctor-patient relationship. Humans are complicated and your personal details matter. Your healthcare team is your best resource before making medical decisions, changing medications, or managing symptoms. This information is to help you add more depth to those conversations.

Follow me on:
📸 Instagram
▶️ YouTube
📘 Facebook
👽Reddit