The End-of-Year Health Audit

Written by Kelly Dodds - Masters in Nutrition and Human Performance

Most people set goals to get healthier in the New Year… but what does that even mean unless you know what your current health status is so you can be “healthier” come January?

A year-end health audit can give you a clear baseline to know your body composition, fitness, nutrition, and biomarker status, insight into your current habits that help or hinder your goals, and make a data-informed plan for improving health and performance in the coming year and the rest of your life. Research shows that self-monitoring, periodic assessment, and objective metrics dramatically improve adherence to lifestyle changes, weight management, and disease prevention.

Below are some annual check-ins that can inform your health goals going into the new year.

1. Body Composition: DEXA Scan

The dual-energy X-ray absorptiometry (DEXA) scan is the gold standard for body composition analysis in both research and clinical practice. It provides:

Total body fat percentage and regional fat distribution
Visceral adipose tissue (VAT)
Lean mass in each limb and trunk
Bone density (to an extent)

This matters because:

Weight on the scale isn’t very informative. Body fat percentage and the amount of lean tissue you have are more important measurements to predict health than your weight.
Visceral fat is one of the strongest predictors of cardiometabolic disease, independent of total body fat.
Skeletal muscle mass is a major predictor of metabolic health, glucose regulation, and healthy longevity. Older adults with higher muscle mass have significantly lower all-cause mortality.
Trends over time (year-to-year comparisons) are more valuable than absolute numbers.

Complete a DEXA scan each December to compare to your prior year. Watch for loss of lean mass, gains in visceral fat, or significant changes in bone density.

2. Biomarker Panel: Detect and Monitor Abnormalities

Annual lab testing helps catch issues early and can guide lifestyle decisions. Some core biomarkers that are recommended to check include:

Metabolic Health

Fasting glucose (measures acute blood sugar level)
HbA1c (measures long-term blood sugar average)
Fasting insulin (strongest early indicator of insulin resistance)
Lipid panel: Total cholesterol, LDL-C, HDL-C, triglycerides
ApoB (more predictive of atherosclerotic risk than LDL-C)

Inflammation

hs-CRP (chronically elevated hs-CRP is associated with increased risk of CVD, diabetes, and all-cause mortality)

Liver, Kidney & Electrolytes

CMP - comprehensive metabolic panel (includes liver enzymes, creatinine, BUN, electrolytes)

Hematology

CBC - complete blood count (screens for anemia, infection, and overall blood health)

Nutrient Status Markers

Vitamin D (25-hydroxy - low levels are associated with fractures, immune dysfunction, and chronic disease risk)
Ferritin (best marker of iron stores; both low and high levels have health implications)
Vitamin B12 (especially important for adults over 50, vegetarians, metformin users, antacid users, and those with fatigue or neurological symptoms)
Folate (low levels can impair red blood cell formation and DNA synthesis)
Omega-3 Index (reflects EPA+DHA in red blood cells; higher levels correlate with lower cardiovascular mortality)
Not included: magnesium, zinc, calcium, or most B vitamins—serum levels are poor indicators of tissue status and rarely change clinical management.

Other markers you may want to screen (especially if symptoms are present)

TSH + Free T4 and T3 to identify thyroid dysfunction
Uric acid for metabolic health or gout risk
Lp(a) if strong family history of heart disease
Hormones like testosterone, prolactin, or estradiol (if symptomatic)
PSA for men over 50 to test prostate
FIT or Cologuard colon test

3. Fitness Status: Markers of Health & Longevity

Fitness is one of the strongest predictors of mortality, including respiratory capacity, strength, and functional ability.

VO₂ Max - One of the strongest, most well-validated predictors of long-term health and mortality in all of exercise science and preventive medicine. The protective effect of high VO₂ max is shown to be continuous and dose-dependent, meaning more fitness = lower mortality risk with no upper limit. The test can be performed on a treadmill or bike.

Strength, Functional Ability, and Tissue & Joint Health - Our mobility tests and benchmark tests are strong indicators of your strength, fitness, and the health of your musculoskeletal system. Use the data you have from the October Benchmark Week to guide your fitness goals in the new year. Our next benchmark week is in April, when you can test yourself again after implementing some new healthy habits!

4. Nutrition Audit: 3-Day Food Log

Most people underestimate calorie intake and overestimate protein and micronutrients. A 3-day food log (using the free version of Cronometer) provides some insight into your estimated total daily calorie intake, how much essential protein, fiber, omega-3, and micronutrient you’re getting, and patterns of nutrient gaps (common ones are iron, magnesium, B12, vitamin D, potassium, calcium).

Key intake targets to review:

Protein: ≥0.8-1.2g/lb/day for active adults
Fiber: ≥25–35 g/day
Omega-3: ≥1.6 g/day
Vitamins & Minerals: See if any patterns emerge over 3 days, like if you are consistently low on calcium or magnesium each day
Variety: Aim for 20+ plant types/week

5. Lifestyle & Daily Habits Checklist

Lifestyle patterns often predict health outcomes more accurately than labs. Likewise, our environment, everything that’s around us, impacts our health much more than our genetics. Taking inventory of the environmental factors around us and how they may affect our goals is another way to find simple changes to make that can have a big impact on future health outcomes.

Sleep

Adults need 7–9 hours
Irregular sleep schedules impair metabolic and cardiovascular health
Track: bed/wake times, total sleep, sleep consistency

Movement & NEAT

Non-exercise activity thermogenesis (NEAT) can burn hundreds of calories per day and is strongly associated with metabolic health
Track: daily steps (target: 8,000+) and time spent sitting

Environment - Other things that affect our health and can be better optimized

Sunlight exposure (linked to circadian rhythm and vitamin D status)
Time outdoors/in nature
Alcohol or nicotine use
Screen habits
Food environment (home setup)
Dental hygiene
Note daily stressors, coping strategies, and symptoms of overload
Social connection: relationships & community

The bottom line is that it’s hard to know if you’re making meaningful changes if you don’t know where you are starting or what progress looks through objective measures; plus, the data you collect can help prioritize health and lifestyle goals as well as form an action plan to reach those goals. A year-end health audit helps you understand your current trajectory and gives you an efficient and effective roadmap toward a healthier and happier 2026.

Kyle and Kelly are always available to help answer your health & fitness questions and set some goals for 2026. We also offer personalized programs that are designed to help make your health & fitness journey easier to reach your goals faster.

The End-of-Year Health Audit Challenge:

1.Measure Your Baseline

Schedule and complete a DEXA scan (BodySpec may have end of year specials)
Get lab work for a panel of biomarkers
Test VO₂ max AND review or perform Benchmark & Mobility tests
Keep a 3-day food log (Cronometer [free version] is a great tool)

2. Lifestyle Review - Track habits and environmental factors for 1 week, like sleep, steps, screentime, time spent outside, stress and energy levels, etc.

3. Analyze & Plan For 2026