7 Health Metrics Everyone Should Track for 14 Days
Sometimes a small window of focus yields the biggest changes. Two weeks of intentional tracking can highlight trends, expose blind spots, and inspire better habits. It’s sustainable, effective, and far less overwhelming than indefinite monitoring. Just remember—data is a tool, not a judgment. Use it to guide, not to obsess.
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Things Mentioned:
Sleep: Aim for 7 to 9 hours per night and observe how different factors—like eating late, screen time, alcohol, or stress—affect your rest. Find more strategies and tools here.
Heart Rate Variability (HRV): HRV is a reflection of your autonomic nervous system’s ability to adapt. High HRV indicates a well-balanced nervous system, while low HRV may suggest high stress, poor recovery, or even illness. …Use a wearable like Whoop, Oura Ring, or a Polar 10 HR strap (this is the most accurate wearable device. Pair it with an HRV app such as the EliteHRV app). Monitor how workouts, stress, and sleep affect your HRV, and if your score drops significantly, evaluate possible stressors. To improve recovery, incorporate deep breathing, meditation, or light activity to rebalance your nervous system. We can influence our nervous system through many factors for enhanced physical and mental health Track it, change it
Blood Pressure: Blood pressure is a major indicator of cardiovascular health, yet most people only get it checked at the doctor’s office—if that. High blood pressure is a major risk factor for cardiovascular disease, the leading cause of death globally, and is responsible for approximately 54% of strokes and 47% of coronary heart diseases worldwide. …Aim for: A normal range is 120/80 mmHg and less. If your readings are consistently high then talk to your doctor immediately. Also consider lifestyle modifications that address the six pillars of health.
Your Macros: Track your food and drink intake using an app like Cronometer. For the first week, don’t change anything you do. For the second week, make some modifications. If you want to go one step further with this then I recommend tracking your blood sugar using a CGM (continuous glucose monitor); more on this below. The minimum effective dose of protein is 0.8 to 1.0 grams per pound of body weight for active adults. Consider tracking your glucose levels with a CGM.
Steps: Walking is one of the simplest yet most effective ways to improve health, impacting everything from sleep and blood pressure to mood and longevity. Research shows that walking regularly can lower blood pressure, improve sleep efficiency, reduce nighttime wakefulness, and even act as a natural antidepressant by reducing symptoms of depression. When it comes to longevity, walking pace matters—walking faster is a stronger predictor of lifespan (48%) than total step count (26%).
Do this: Track your steps using your phone or a fitness tracker (I use a Garmin watch).
Aim for: Shoot for at least 8,000 steps per day if you’re under 60 years old and at least 6,000 steps per day if you’re over 60. Once you’ve got that down, aim for a pace of at least 100 steps per minute.
Screen Time: Start by tracking your screen time—most phones have built-in features like Screen Time (iPhone) or Digital Wellbeing (Android), or you can use apps like Moment to get a reality check. Create “no-screen zones” in your home, like keeping devices out of the bedroom or away from the dinner table. If screens are necessary for work, make them work for you and use this productivity guide to use them less and to use them better…. Once you know your baseline, set small, realistic limits—try reducing non-essential scrolling by just 30 minutes a day and replace it with movement, reading, or a quick walk outside. At night, cut screen time at least an hour before bed (ideally 3 hours) or, at the very least, use blue light blockers to improve sleep quality.
Glucose: Use a CGM to track how different foods, workouts, and stress levels affect your blood sugar. Aim for stable glucose levels by prioritizing protein and healthy fats before carbs, walking after meals, and limiting ultra-processed foods. I tried a CGM for 11 days and learned some incredible findings that change my daily routine now.
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