Biometric Intelligence: Tracking the Ins and Outs that Contribute to Longevity

In medicine, especially hospital settings, we are taught to measure the “ins and outs.” What fluids went in, what fluids came out—it’s one of the most important data points for the stability of a patient. Without those numbers, you’re flying blind.

The same principle applies to healthspan. If we don’t measure our inputs and outcomes—our sleep, nutrition, labs, and movement—we don’t know if what we’re doing is actually working. That’s where biometric intelligence becomes one of the anchors of the 30% Formula™ for integrative longevity.

Why Biometric Tracking Matters

Peer-reviewed studies confirm that when people track their health data, they’re more likely to stick with lifestyle changes and achieve measurable improvements in metabolic and cardiovascular outcomes.

• In a randomized trial of adults with type 2 diabetes, mobile health devices that tracked physical activity led to significant increases in exercise adherence and better glycemic control (MOTIVATE-T2D trial) [1].
• A large-scale field experiment with over 1,000 diabetes patients showed that an app tracking glucose, diet, sleep, and activity reduced blood glucose and HbA1c levels while lowering healthcare utilization [2].
• Systematic reviews and meta-analyses show that wearable trackers consistently increase physical activity and produce meaningful improvements in weight, cardiovascular risk factors, and overall health [3–5].
• Wearable devices in cardiometabolic care have been shown to improve disease management and reduce risk of cardiovascular events [6].

Continuous biometric monitoring isn’t just about knowing your step count. It closes the feedback loop: you see the results of your choices in real time, which reinforces the behavior.

A Personal Perspective

When I used to set up clinical studies, we spent hours writing detailed medication administration protocols. Sometimes that meant programming a smart pill box to record the exact time a patient took a dose. Other times it meant teaching participants how to prick their own finger to check blood glucose.

It was meticulous and time-consuming—but essential. If we didn’t have the data, we couldn’t tell whether a medication or lifestyle intervention was working.

Today, many of those measurements are much easier. A continuous glucose monitor (CGM) does in real time what used to require repeated finger sticks. A connected scale estimates not just weight but also body composition. Wearables now capture heart rate variability, sleep quality, and activity around the clock. The barriers to biometric intelligence are lower than ever.

The Role of Imaging and Labs

DEXA scans are the gold standard for measuring bone density and can also provide accurate data on body fat percentage, visceral fat, and lean muscle mass [7]. For anyone serious about healthspan, these insights can be more valuable than the number on the bathroom scale.

That said, caution is warranted. Whole-body imaging, even when low-dose like DEXA, contributes to cumulative radiation exposure. And full-body scans may detect incidental findings with no health consequence that cause anxiety or lead to unnecessary interventions [7].

The same is true for labs. Ordering a panel of bloodwork without a physician’s interpretation can cause more harm than good. Studies show that when patients access results directly through portals, many struggle with jargon-filled reports and experience unnecessary worry when confronted with abnormal values [8,9]. Some refresh their portals obsessively, a behavior researchers now call “scanxiety” [10].

Transparency is important, but data without context can increase fear rather than improve health.

What to Track

For most people interested in integrative longevity, three categories of smart devices provide the strongest return:

• Continuous glucose monitors (CGMs): Real-time tracking of blood sugar shows how food, sleep, and stress directly affect metabolism.
• Smart scales with body composition features: These can track long-term changes in fat mass, lean muscle, and water balance—especially when paired periodically with clinical DEXA scans for calibration.
• Wearables that capture cardiovascular, activity, and sleep data: Resting heart rate, heart rate variability, and sleep architecture are powerful indicators of resilience and recovery.

Together with periodic labs (lipids, metabolic markers, inflammatory markers), these tools create a dashboard of your healthspan inputs and outputs.

The Takeaway

Biometric intelligence doesn’t replace medical care—it enhances it. Just as in the ICU we cannot treat without knowing a patient’s ins and outs, in longevity medicine we cannot optimize healthspan without knowing what the body is actually doing.

When used thoughtfully, these tools reinforce behavior change, improve disease management, and help reduce cardiovascular risk. But they work best when paired with clinical guidance, context, and interpretation. Because in the end, it’s not just about having the data—it’s about knowing what to do with it.

References

1. Persson L, et al. Mobile health intervention for physical activity in type 2 diabetes: the MOTIVATE-T2D trial. BMJ Open. 2025;15(3):e092260.
2. Jiang J, et al. Mobile Health Platforms and Diabetes Management: Evidence from a Randomized Field Experiment. arXiv. 2021.
3. Brickwood K, et al. Consumer-based wearable activity trackers increase physical activity: systematic review and meta-analysis. Scand J Med Sci Sports. 2019;29(8):1224–1237.
4. Piwek L, et al. The rise of consumer health wearables: Promises and barriers. PLoS Med. 2016;13(2):e1001953.
5. Hallal P, et al. Physical activity and global health: Wearable monitoring and adherence. Lancet. 2021;398(10298):456–468.
6. Malhotra A, et al. Wearable devices in cardiometabolic disease management: Current evidence and future directions. J Am Coll Cardiol. 2021;78(19):1919–1933.
7. Shepherd JA, et al. Advanced body composition assessment: DEXA as a reference standard. Am J Clin Nutr. 2017;105(3):617–624.
8. Welch BM, et al. Patient comprehension and anxiety from viewing electronic health records and lab results. JAMA Netw Open. 2022;5(6):e2218360.
9. Ancker JS, et al. Impact of direct release of test results on patient anxiety. PLOS ONE. 2016;11(6):e0154743.
10. Apathy NC, et al. Scanxiety in the age of portals: Patient perspectives on test results access. JAMA Netw Open. 2023;6(5):e2312467.