Track Your Health for Free: 3 Metrics You Can Measure by Hand
Hi friend,
Wearables are useful. They're also not required.
The metrics that move the needle most can be measured with your hand and a tape measure.
Here are 3 metrics you can track for free to monitor and improve your health.
#1. Heart Rate Before Sleep
Heart rate before sleep (HRBS) is the number of heartbeats per minute measured while lying quietly right before sleep.
It reveals your:
- fitness
- metabolic health
- food habits
- stress management
HRBS is a powerful biomarker of overall health… it also reveals how well you might sleep.
The lower your HRBS, the more likely you are to fall asleep faster and experience deeper, higher-quality sleep. This is because a lower heart rate reflects activation of the parasympathetic ("rest and digest") system, which promotes relaxation and sleep onset.
Lowering your HRBS is one of the most impactful things you can do for your health. When your sleep is better, you're more likely to exercise and eat well. When you exercise and eat well… you do more positive things for your health.
How to lower your heart rate before sleep
How to measure
- Lie flat on your back and relax for 60 seconds. Take a few deep breaths to calm your body down.
- Count your pulse for 15 seconds and then multiply by 4.
If you have a wearable, check your HRBS in your app or watch.
A fantastic HRBS score is around 50 beats per minute.
How to improve
Do these things to lower your HRBS:
- finish all food 4+ hours before bed
- finish high-intensity exercise 4 hours before bed
- avoid blue light at least 1 hour before bed
- have a calming routine 1 hour before bed (read, walk, journal)
#2. Sleep Consistency
Irregular sleep is just as bad as getting less sleep. Both are linked to the risk of 172 diseases. Almost half of these diseases are associated with irregular sleep.
Having a consistent sleep schedule supports your circadian rhythm (body clock) and whole-body health.
How to measure
Some wearables track sleep consistency for you, giving you a score. Alternatively, you can check the times you fall asleep and wake up in your wearable's app.
No wearable… no problem. Make note of when you fall asleep and wake up. You might not be 100% accurate, but this can give you a rough idea of how consistent your sleep schedule is over time.
You're aiming for as little change as possible.
How to improve
Give yourself a bedtime that allows for 7–9 hours of sleep.
Then:
- go to bed within +/- 30 min of this time every night, even on weekends
- set a wind-down alarm if you need the reminder
- get up at the same time every morning, even on weekends
#3. Waist-to-Height Ratio
Body mass index (BMI) is imperfect. It isn't nuanced enough to factor in muscle mass or visceral fat (fat that sits around your organs).
Waist-to-height ratio accounts for these.
You want a waist-to-height ratio of 0.5 or lower. That's a waist circumference that's less than half your height.
A ratio of more than 0.5 suggests abdominal obesity (obesity around your middle) and an increased risk of diseases like diabetes and cardiovascular disease.
How to measure
- Measure your height in inches.
- Measure your waist in inches. Measure the narrowest point between your ribs and hips. Relax. Avoid sucking in your stomach.
- Divide your waist measurement by your height measurement.
For example, if you were 70 inches tall and had a waist measurement of 40 inches, you'd divide 40 by 70, which equals 0.57.
How to improve
To reduce your waist circumference:
- eat whole foods: fruits, veggies, protein, legumes, nuts, extra virgin olive oil*
- avoid junk and processed food
- do 6 hours of exercise a week
- get 7–9 hours of sleep
*Make swaps for the extra calories olive oil adds, so you don't increase your total calorie intake.
Re-test every few months to see if your lifestyle changes are paying off.
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If You Are Ready to Invest
You don't need to be rich to be healthy. If you want to invest, a wearable can more accurately track your HRBS and sleep consistency, as well as other health data.
You can also track:
- blood pressure with a blood pressure cuff
- VO2 max (an indicator of cardiovascular fitness) with a specialized test
- biomarkers like ApoB (a predictor of cardiovascular risk) and HbA1c (blood sugar over time) with blood draws
The free versions get you most of the way. Add tools when the tracking habit is already built.
Be well, Blueprint
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Originally published in Bryan Johnson's Blueprint newsletter (May 31, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.