Why Do We Track These Biomarkers?
We’ve chosen these metrics as in study after study they have been shown as some of the best predictors of long term health and longevity. They are also fairly easy to measure and give us a great overview of the real picture of your health.
Do You Need To Track All These Biomarkers?
Probably not. When we do your initial consultation we’ll determine which biomarkers are most relevent for you and show you how to track them. This is normally very easy to do and once set up requires very little input from you. But it does allow us to crunch your data and come up with some VERY useful actionable insights.
The Biomarkers
1. Resting Heart Rate (RHR)
Your resting heart rate is the number of times your heart beats per minute when you’re at rest, reflecting your cardiovascular efficiency and overall fitness. A lower RHR typically indicates a healthier heart, as it doesn’t need to work as hard to pump blood.
2. Heart Rate Variability (HRV)
Heart Rate Variability (HRV) measures the variation in time between consecutive heartbeats, controlled by your autonomic nervous system (ANS). The ANS has two branches: the sympathetic nervous system (responsible for “fight or flight” responses) and the parasympathetic nervous system (responsible for “rest and digest” activities). A high HRV indicates a good balance between these systems, reflecting a body’s ability to adapt to stress and recover effectively.
HRV is important because it provides insight into your overall health, fitness, and stress levels. A decrease in your HRV can signal chronic stress, fatigue, or an underlying health issue, while higher HRV is associated with better cardiovascular health, emotional resilience, and physical recovery. Tracking your HRV over time can help identify how well your body is responding to exercise, sleep, and stress management practices.
3. VO₂ Max
VO₂ max is the maximum amount of oxygen your body can use during intense exercise, indicating your aerobic fitness level. A higher VO₂ max means better endurance and overall cardiovascular health.
4. Body Weight
Body weight is a measure of your total mass, including bones, muscles, fat, and fluids, often used as a basic indicator of overall health. While helpful, it’s most meaningful when assessed alongside other metrics like body fat percentage.
5. Body Fat Percentage
Body fat percentage shows how much of your total body weight comes from fat, providing insight into your body composition and overall fitness. Keeping this within a healthy range reduces the risk of chronic diseases like heart disease and diabetes.
6. Muscle Mass Percentage
Muscle mass percentage indicates the proportion of your body made up of muscle, crucial for strength, metabolism, and overall physical function. Increasing muscle mass improves strength, energy, and the body’s ability to handle stress, disease, and aging. Muscle mass is a key predictor of lifespan.
7. Blood Sugar Levels
Blood sugar levels measure the amount of glucose in your blood, important for energy and overall metabolic health. Consistently high levels can signal diabetes risk, while well-regulated levels support energy stability and long-term health.
8. Sleep Score
Depending on the technology used, a sleep score evaluates the quality and quantity of your sleep using factors including resting heart rate (RHR), heart rate variability (HRV), sleep duration, deep sleep, REM sleep and breathing rate. Good sleep is essential for physical recovery, mental health, and overall well-being.
9. Visceral Fat
Visceral fat is fat stored around your abdominal organs, linked to inflammation and increased risk of chronic diseases like heart disease and type 2 diabetes. Reducing visceral fat can significantly improve your long-term health, lifespan and metabolic function.
10. Cholesterol Levels
Cholesterol levels measure the fats in your blood. Healthy levels and a good balance between HDL and LDL help prevent heart disease, while imbalances increase the risk of cardiovascular disease.