Blog
Normal sleep duration by age: how much sleep you actually need (chart)
Complete chart of recommended sleep hours by age from newborn to 65+. Learn how sleep needs change, what happens when you get too little, and how to optimize.
VO2 max by age and gender: chart, norms, and what's a good score
Complete VO2 max chart with normal values by age and gender. Find out where you rank, what a good score looks like, and how Apple Watch estimates your VO2 max.
Waist-to-hip ratio: what it is, normal values, and why it beats BMI
Learn how to calculate your waist-to-hip ratio, what normal values are for men and women, and why WHR is a better predictor of health risk than BMI.
Walking asymmetry: what's normal, values by age, and when to worry
Check your walking asymmetry percentage against normal values by age. Complete chart with healthy ranges, Apple Health interpretation, and red flags to watch.
Walking step length by age: normal ranges and what short steps mean
Find normal walking step length values by age and gender with charts. Learn what short steps indicate and when to take action for better mobility.
The mechanisms of aging: a complete guide to why we age
Why do we age? Learn the 12 hallmarks of aging, how they connect, which are modifiable, and how SuperAge tracks biological age and aging pace over time.
Best exercise after 40: a science-based guide by sport
Discover the best exercise after 40 backed by science. Sport-by-sport breakdown covering strength, cardio, flexibility, and how to slow biological aging.
Best sports for longevity: what the science actually says
Best sports for longevity, ranked by Copenhagen data, social connection, cognitive challenge, variable intensity, and Apple Watch metrics to track.
The complete blood work guide for longevity: every test explained
Complete blood work guide for longevity: biomarkers, optimal ranges, testing cadence, panel tiers, and how to use labs to track biological age.