1. Sleep score
Good sleep clears waste from your brain. Poor sleep raises your risk for memory loss.
→ Aim for 7–9 hours. Go to bed and wake up at the same time.
2. Heart rate variability (HRV) + resting heart rate
High HRV means your body recovers well. A low resting heart rate links to longer life.
→ Check your morning HR. If HR goes up and HRV drops for days, rest more and sleep more.
3. Bowel movements
Your gut shows how you age. Slow or fast bowels tie to higher disease risk.
→ Log your bathroom trips. Aim for easy, regular, smooth stools.
4. Energy crashes
Big sugar spikes drain energy and hurt your heart.
→ Eat protein and veggies before carbs. Walk for 10 minutes after meals.
5. Mood + focus
Stress and bad sleep wreck mood and attention.
→ Take a short walk or breathe deep for 2–3 minutes every 90 minutes.
6. Skin, weight, libido
Weight loss/gain, skin changes, or low drive can mean hormone or blood sugar issues.
→ Track changes. Ask for labs if trends get worse.
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