A free Google Sheet for tracking your bloodwork against longevity-optimal targets, not just the "normal" ranges on a lab report. Enter your results, and the sheet shows where each marker stands and how it's trending.
What's inside
- 50+ biomarkers across 9 systems: heart and vascular, metabolic health, liver, kidney, blood count and immune, hormones, nutrients, cancer screening, and vitals, fitness and body composition.
- Two ranges for every marker: the standard lab range and a stricter longevity-optimal range, with men's and women's targets you can edit.
- Automatic status for your latest result (Optimal, Normal or Out of range), plus the change from your previous draw and your overall % optimal.
- Why it matters: a one-line explanation for every marker.
- PhenoAge: an estimated biological age calculated from your latest results (Levine et al., 2018).
- VO2 max targets by age and sex.
- Scans and one-time tests: a tab for genetics, imaging and screenings, with timing based on US guidelines.
- Sources: where every range comes from, and how strong the evidence is behind each optimal target.
My own results are filled in as a worked example, so you can see how it looks with real data before you add yours.
