Philosophy: measure biomarkers at a fixed cadence. course correct if needed. seek advice when unsure.

Measure

metrics from watch. constantly.
- resting heart rate, exercise minutes, workout tracking, heart rate variability etc..
- preferred: apple watch
blood & urine panel. every three months.
- data points like cholesterol, vitamin B12, vitamin D RBC, WBC, testosterone, glucose, haemoglobin etc..
- preferred: Mens advanced health checkup from Tata 1mg
body measurements. every two months.
- datapoints like percentage body fat, basal metabolic rate, skeletal muscle mass etc..
- preferred: Inbody 270 (at a nearby gym)
dexa scan. every year.
- accurate body fat percentage, bone mineral density etc..
- preferred: still figuring out after measuring, make sure to analyse/consult & plan a course of action.

data aggregation

biomarkers from Tata 1mg reports are currently fed into a google sheet using this script
some biomarkers from Inbody are manually fed into apple health. need to find a better solution since I’m currently dropping a lot of datapoints. (although a backup of the report is stored away in icloud)
apple watch anyways feeds directly into apple health database.

manual. since the frequency of data addition is so less, there are no fancy graphs showing progress. that being said, there is value in centralising data in the future.

from Bryan Johnson’s blueprint