By Dr. Kritika Joshi, DO
When you’re in your 30s, life moves fast — career growth, family, travel, constant multitasking, taking care of aging parents. Most people in this decade fall into two categories: 1) “I feel healthy, I’m young and I don’t need labs or a doctor”, or 2) “I’m starting to feel more tired and stressed than normal. I feel pulled at both ends, and having a hard time managing it all. I don’t have time to go to the doctor, or get labs.”
As a young doctor, I can tell you this is the perfect time to understand your body’s internal data before symptoms ever appear, and address any underlying fatigue or mental health concerns.
I view wellness testing as a roadmap — not a reaction. Subtle changes in lab markers can reveal early inflammation, metabolic stress, or hormonal imbalance years before a diagnosis. These are the years to look and feel your best, and make sure you are paving the right path into healthy aging into your 70s and 80s.
Here are the five key blood tests I recommend for every 30-something who wants to stay proactive about their health and longevity, even if you feel fine.
These tests provides the foundation for all wellness screening. It measures blood sugar, kidney and liver function, electrolytes, and cholesterol balance. I also like to get a lipoprotein a (lpa(a)) level, apolipoprotein B (apo (b)) levels in addition to a lipid panel.
Why it matters:
Even mild insulin resistance can begin in your 30s, especially with desk jobs and stress.
Abnormal cholesterol ratios (like low HDL or high triglycerides) can signal early cardiovascular risk long before it shows up on imaging. Lp(a) and Apo(b) can detect genetic and cardiovascular risk, respectively.
We look at patterns, not just single numbers — optimizing these markers helps reduce inflammation and protect your metabolic health. This is why it is a great time in your early 30s to get a baseline level of these tests.
Your thyroid drives energy, metabolism, mood, and weight balance. Subclinical thyroid dysfunction is common, especially among women in their 30s, and can go undiagnosed for YEARS.
Why it matters:
Symptoms like fatigue, weight gain, anxiety, or hair thinning often appear before traditional labs show “abnormal” results.
Measuring antibodies helps identify early autoimmune thyroid conditions such as Hashimoto’s — even when thyroid hormones look normal.
I focus on functional ranges, not just “normal” ones, to catch early thyroid imbalance before it impacts quality of life.
Chronic low-grade inflammation is one of the main accelerators of aging. These markers give us a window into how your body is managing oxidative stress and cellular repair.
Why it matters:
Elevated hs-CRP can signal hidden inflammation even in people who exercise and eat well.
Homocysteine relates to cardiovascular and cognitive health — elevated levels can impair methylation and aging pathways.
Ferritin (your iron storage protein) can show hidden iron overload or deficiency, both of which affect energy and metabolism.
I use these labs to create personalized anti-inflammatory protocols — adjusting nutrition, supplements, and recovery habits to support long-term vitality.
Your 30s are a decade of hormonal transition — fertility changes, stress, sleep deprivation, and shifting metabolism all impact how you feel and perform.
Why it matters:
Estrogen, progesterone, and testosterone all play a role in mood, motivation, libido, and weight.
Cortisol patterns reveal how your body handles stress and recovery.
Vitamin D acts more like a hormone than a vitamin and influences everything from immunity to longevity.
Optimal hormone balance isn’t about perfection — it’s about understanding your baseline and keeping levels aligned with your lifestyle and goals.
For patients who want to go beyond routine wellness testing, we include advanced bloodwork optimization and genetic-based panels. These may include:
Comprehensive micronutrient testing to detect early depletion
Genetic and biomarker panels to map aging and recovery potential
Think of these tests as a snapshot of your future self. The earlier you act, the more impact small changes have on your healthspan.
For most healthy adults in their 30s, I recommend a baseline comprehensive lab assessment once a year.
If you’re optimizing for fitness, weight loss, or hormonal balance, semiannual panels can be more useful — they allow us to track progress and fine-tune your plan.
Preventive labs aren’t about finding disease — they’re about identifying opportunity.
When we know your markers, we can tailor your nutrition, supplements, stress management, and lifestyle to keep you in an optimal range rather than waiting for problems to arise.
You don’t need to wait for symptoms to take your health seriously.
Your 30s are the decade to build data-driven habits that preserve your energy, appearance, and longevity for decades to come.
In good health,
Dr. Joshi
Stay ahead of the curve. Schedule your preventive lab consultation today and start using your own data to design your healthiest decade yet.
