๐Ÿ› ๏ธ Tools

The tools that measure your health

Wearables, blood tests, and interpretation guides, everything you need to track your biological age.

Wearables comparison for Longevity tracking

Not every watch measures what matters for biological age. A comparison based on specs and research.

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Longevity leader
Oura Ring Gen 4
~$350 + $6/month
HRVSleep StagesRHRReadiness ScoreSpO2Body Temp
The most accurate for sleep and HRV. An unobtrusive ring, 7-day battery. The research standard for sleep, studied in 40+ clinical studies.
๐Ÿงฌ High HRV = lower biological age. Oura measures HRV most accurately of all the Wearables.
LongevLifes pick for sleep and HRVAccurate, comfortable, research-backed
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Most popular
Apple Watch Series 10
~$550-750
ECGSpO2HRVCrash DetectionMedications
FDA-approved ECG for detecting atrial fibrillation. Integrates well with iPhone and the Health app. Less accurate for sleep HRV than Oura.
๐Ÿงฌ ECG is useful for heart health. VO2max is estimated, not measured. Good for those already in the Apple ecosystem.
The pick for the Apple ecosystemUseful for daily use
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Advanced CGM
Freestyle Libre / Dexcom
~$85-110/month
Glucose 24/7Spike detectionFood ResponseTime in Range
A continuous glucose sensor worn on the arm for 14 days. Reveals which foods cause your personal Glucose Spikes. The most important for metabolic biological age.
๐Ÿงฌ Glycation = aging. Time in Range above 90% = a clear biological advantage. Recommended as a one-time, one-month trial.
The biggest impact on biological ageReal-time metabolism
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Sport
Garmin Forerunner / Fenix
~$330-950
VO2maxTraining LoadRecovery TimeBody BatteryHRV Status
The most accurate VO2max among the Wearables. Training Load to prevent overtraining. Made for runners and serious trainees, battery up to 14 days.
๐Ÿงฌ VO2max is the strongest predictor of life expectancy (Lavie et al., Mayo Clinic 2018).
The pick for athletesAccurate VO2max
๐Ÿ’ก LongevLifes recommendation: An Oura Ring (sleep + HRV) + a one-month CGM trial (metabolism) = the most complete picture of your biological age without lab equipment.

Recommended blood tests by priority

Not every test matters equally for biological age. Sorted by importance, with optimal values.

TestOptimal valueWhy it mattersPriority
HbA1cBelow 5.4%A marker of metabolic aging. Directly linked to biological age and PhenoAge.Essential
Ferritin70-200 ฮผg/LIron stores: fatigue, hair, cognition. Around 60% of women are below optimal.Essential
Vitamin D (25-OH)50-80 ng/mL200+ genes, muscles, metabolism. Over 70% of people are below optimal.Essential
TSH (thyroid)0.5-2.5 mIU/LAn underactive thyroid causes fatigue, weight gain, and depression. Common and underdiagnosed.Essential
Vitamin B12400-900 pg/mLNerves, memory, energy. Deficiency is common in vegans and people taking metformin.Essential
CRP (Ultra-Sensitive)Below 1 mg/LChronic inflammation = accelerated aging (Inflammaging). Included in PhenoAge.Recommended
Omega-3 IndexAbove 8%The EPA+DHA ratio in red blood cells. A predictor of cardiovascular mortality.Recommended
Fasting insulinBelow 8 ฮผU/mLInsulin resistance starts years before HbA1c. A more sensitive measure.Recommended
Magnesium (RBC)0.75-0.95 mmol/LSerum magnesium is inaccurate. RBC Magnesium shows what is inside the cell.Recommended
Testosterone (free)By age and sexLower testosterone = less muscle mass, energy, and cognition. Relevant for women too.Advanced
DHEA-SBy ageAn adrenal hormone that declines with age, a direct marker of hormonal aging.Advanced
HomocysteineBelow 10 ฮผmol/LA marker of B12/B6/Folate and blood-vessel damage. High = cardiovascular and Dementia risk.Advanced
๐Ÿ’ก Tip: Before any supplementation, test at least HbA1c, Ferritin, D3, TSH, and B12. It saves money and confirms the supplement fits. Some tests may be covered by your health plan.

How to read results, what the doctor does not always explain

The normal range is not the optimal range. This difference is critical for biological age.

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Normal does not mean optimal

Lab values are defined by the general population. Vitamin D is normal from 30 ng/mL, but optimal for Longevity is 60-80.
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A trend matters more than a single number

An HbA1c of 5.5 that rose from 5.1 over three years is more concerning than a stable 5.6. Keep a history and track trends.
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The whole picture, not single numbers

Low Ferritin + borderline TSH + low D3 = a complete picture of solvable fatigue. No single number tells the story.
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Test timing matters

High CRP after exercise is normal. Fasting insulin only after 12 hours. Hormones in the morning before eating.
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Longevity values vs lab values

Lab: HbA1c normal up to 5.7. Longevity: below 5.4. D3 normal from 30, Longevity 60-80. There is a significant difference.
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Before supplementing, test

Iron without a Ferritin test = a risk. Vitamin A without testing = possible toxicity. Testing first saves money and prevents risk.

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