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.
monitoring
- 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.