In our imagined lives, we believe we’re healthier than we actually are. We think we move more, sleep better, and eat more wisely than the data shows. But if we don’t know what’s really going on, we can delude ourselves right into a state of unawareness.
The antidote? Measurement. Only when we track the right metrics can we take control and make meaningful changes for a longer, healthier life.
Here are 7 surprisingly simple ways YOU can start measuring your health today, with clear targets proven to improve your longevity, vitality, and performance.
Track Your Blood Pressure: The #1 Predictor of Longevity
High blood pressure is strongly linked to heart disease, stroke, and premature death. The SPRINT trial found that lowering systolic pressure below 120 mm Hg dramatically reduces cardiovascular risk and overall mortality.
Target for Longevity: 110/60 mm Hg or lower if you feel well at that level. Measure it at different times of day and share the results with your physician.
Monitor Resting Heart Rate (RHR) & Heart Rate Variability (HRV)
An elevated resting heart rate can signal underlying inflammation or metabolic issues. Heart rate variability reflects how resilient your nervous system is; higher HRV is a marker of better health.
Typical Target:
- RHR: 50-65 beats per minute
- HRV: Focus on improving your personal baseline over time.
Count Your Daily Movement: 7,500 Steps is the Magic Minimum
Forget the 10,000-step myth. Studies show 7,500 steps per day already deliver meaningful health benefits. Combine walking with resistance and high-intensity interval training to boost metabolic health.
Your Target: 7,500+ steps daily, plus at least 2 strength-training sessions per week.
Track Sleep Quality, Not Just Sleep Time
Poor sleep disrupts weight control, mood, cognition, and immunity. Wearables like Oura Ring or Withings Sleep Mat provide actionable data on sleep cycles and quality.
Your Target: 7-9 hours of restorative sleep nightly with balanced deep and REM sleep.
Monitor Weight and Body Composition Before Small Gains Snowball
Weight gain tends to sneak up. Weekly tracking can help catch trends early and allow simple course corrections.
Your Target: Weekly weigh-ins; aim for body fat percentages of 15-20% for men and 20-25% for women.
Upgrade Your Bloodwork: Look Beyond Basic Cholesterol
Standard lipid panels often miss hidden cardiovascular risks. A more complete blood panel can detect silent threats early.
Your Target Tests:
- Lipoprotein(a)
- Apolipoprotein B
- hs-CRP
- Homocysteine
- Fibrinogen
- Lp-PLA2
- Insulin and glucose markers
While calcium scoring shows hardened plaque, new Cleerly CCTA scans visualize dangerous soft plaque before it hardens, allowing early action.
Your Target: Baseline coronary imaging by age 40-50, sooner if risk factors exist.
The Bottom Line
Data is power, but only if you act on it. Measure, manage, and move ahead. Simple devices and consistent tracking replace guesswork with mastery. Small data-driven adjustments, made early, compound over time to help you live longer, stronger, and healthier.
Remember: What gets measured gets managed. Start tracking today.
Dr. Julianna Lindsey is Board Certified in Internal Medicine with additional training and certifications in anti-aging and regenerative medicine, functional and integrative medicine, lifestyle medicine, bioidentical hormone optimization, and peptide therapy. In addition to her clinical work, she has spent the past fifteen years serving executive leadership roles at Fortune-level companies. During this time, she observed the dysfunction of our health care system on a large scale, an experience that contributed to her motivation in establishing her Radiant Longevity clinic in Southlake, Texas, where she dedicates her life to serving people through personalized care and attention. She is the author of Radiant Longevity: A Physician’s Protocol for Living Your Best Life (Brown Books Publishing Group (May 27, 2025). Learn more at Radiant Longevity.
