Addyearstoyourlife.Addlifetoyouryears.
The five things that move the needle on healthspan. Each one anchored in the evidence, not the hype.
The nine-year gap.
You live about nine years longer than you stay well; healthspan peels away from lifespan with age. Five levers move that line, and most of the gap is modifiable.
Markers · Reference
The numbers worth knowing.
Biomarkers, scans, functional tests, and wearable signals. Each one referenced against the guideline that set its target. What to do with yours is between you and your doctor.
ApoB
Apolipoprotein B
The single most informative blood marker for cardiovascular risk, counts every atherogenic particle, not just the cholesterol they carry.
DEXA scan
Dual-energy X-ray absorptiometry
The reference standard for bone density and a precise measure of regional body composition.
Grip strength
Handgrip strength
Five seconds and a dynamometer, one of the strongest single predictors of all-cause mortality independent of age and BMI.
Heart rate variability (HRV)
HRV
The natural variation in interval between heartbeats, a window into autonomic nervous-system balance, recovery, and stress.
Dispatch · May 18, 2026
StressWhy I don't track my biological age
Biological age testing has gone mainstream. Why I'm sceptical of the consumer products, what the underlying science actually does and doesn't support, and what I think you should track instead.
Read · 6 min
May 11
Adaptogen triage in midlife: what's actually worth attention
An honest sort of which adaptogens have meaningful evidence, which are mostly marketing, and how to think about adding any of them to a midlife routine.
Read · 7 min →
May 4
The longevity short list: what's actually worth doing
If you only did six things to support healthy ageing, this is the list. Free, evidence-aligned, no supplements required.
Read · 6 min →
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