More you can do
Two kinds of “more” live here: markers the 8-metric index doesn't score at all, and concrete next steps for three markers it already does. Reading this page does not change your calculator score.
Other markers worth checking
These seven markers are not in the 8-metric index. Each one still has published evidence — open a card for the science and practical next steps.
- Sleep regularity
Go to bed and wake at the same time.
- Balance
Hold a 10-second single-leg stand.
- Gait speed
Walk at a steady usual pace.
- Hearing
Get a hearing check; use correction if you need it.
- Tooth loss
See a dentist; keep your natural teeth.
- Social connection
Spend time with people you care about.
- ApoB
Optional heart lab.
This marker is about heart disease, not all-cause mortality.
Where to start
Fiber, steps, and sleep are already three of the 8 scored metrics. This is what actually moves them — no account or tracking needed to read it.
Fiber
The evidenceTarget 21-34g/day — higher for men, and for age 50 and under. The evidence plateau tops out around 35g.
What “good” looks like: Vegetables at most meals, whole grains, beans or lentils a few times a week.
Log fiber today to get your first read on where you stand.
- Eat more legumes, whole grains, vegetables and fruit
- Add ground flax or chia to meals
- Increase gradually with plenty of water
Quick wins: Black beans (1 cup, cooked) — 15g · Lentils (1 cup, cooked) — 15g · Chickpeas (1 cup, cooked) — 12g · Apple with skin (1 medium) — 4g · Banana (1 medium) — 3g · Berries, mixed (1 cup) — 4g.
Steps
The evidenceTarget 8,000 steps/day — the dose-response curve flattens out from there.
What “good” looks like: A dedicated walk plus daily errands — right at the plateau.
Log steps today to get your first read on where you stand.
- Add a 10–15 minute walk after meals
- Take walking phone calls
- Park further away and take stairs
- Aim for a realistic weekly step goal, not perfection
Sleep
The evidenceTarget 7-8 hours a night — both shorter and longer sleep carry more risk.
What “good” looks like: A solid 7-8 hours, the target window.
Log sleep today to get your first read on where you stand.
- Keep a consistent sleep and wake time
- Get morning light; dim screens in the evening
- Keep the bedroom cool, dark and quiet
Back to the calculator — the 8-metric index.