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Octo Longevity · Healthspan

Your health was never a snapshot.
It is a timeline.

One record that follows you, for life. Every lab, every wearable, every visit, kept in order and read as a system.

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MD. Catarina CostaReviewed by MD. Catarina Costa, Internal Medicine · Medical Advisor at Octo Health

We have spent thousands of hours across aging research, clinical literature, and expert interviews. This is the distilled version: the markers that actually matter, the context standard care never provides, and the evidence-backed changes that move the needle on how well you age.

Start here: three free things you can do today

  1. Build cardiorespiratory fitness three times a week. Low fitness is a stronger predictor of all-cause mortality than smoking, hypertension, or diabetes in the largest study to test it.
  2. Eat enough protein, 1.2 to 2g per kg of body weight, unless you have kidney disease. It is the most consistent dietary association with preserved muscle mass after 50.
  3. Eat inside an 8 to 10 hour window. Associated with lower fasting insulin and reduced inflammatory signaling, and longer windows activate autophagy.

A few choices a day, most at no cost. The full 90-day plan below turns these into a routine you can keep.

The healthspan gap
12.4 yearsAmericans live on average in poor health, the world's largest healthspan gap
79 yearsUS life expectancy, though not all of it is lived in good health
9.6 yearsthe average global gap between living and living well

Source: Mayo Clinic and CDC

Why this matters

The takeawayLifespan is how long you live. Healthspan is how long you live well. They are not the same number, and the gap between them is measurable. This protocol shows you where you really stand, and which way you are heading.

Standard care measures whether you have developed a disease yet. Longevity research measures something different: how fast you are aging, across which systems, and why. Chronological age is your birthday. Biological age is what your cells, markers, and systems reflect about how quickly you are aging. Two people who are both 50 can have markers that look 10 years apart.

James Fries introduced the compression of morbidity hypothesis in 1980: the objective is to compress the period of decline into as short a window as possible at the end of a long life. Forty years of research since have built a measurable framework around that idea. The 2013 Lopez-Otin paper named nine hallmarks of aging, from genomic instability and telomere attrition to deregulated nutrient sensing and cellular senescence, and gave the field a mechanistic map of what is actually changing under the surface.

Standard normal rangeResearch-optimal zonethe gap standard care does not see
A long declineCompressed declineLiving wellDecline
Illustrative only. Shapes show a general idea, not a measured response.

The markers that matter

The takeawayThese numbers track the hallmarks of aging that standard care does not. They tell a story together that no single one tells on its own. Tap any marker to go deeper.
ApoBOptimal below 60 mg/dL · Standard below 100 mg/dL

In plain English. Apolipoprotein B, the protein that coats every atherogenic particle, a direct measure of cardiovascular risk.

Apolipoprotein B is the protein that coats every atherogenic particle, so it counts particles rather than estimating cholesterol mass the way LDL does. That makes it a more direct measure of cardiovascular longevity risk. The gap between "not at clinical risk" and longevity-optimal is 40 points on this marker. In the longevity research framework, each 30 mg/dL reduction in ApoB is associated with a meaningful reduction in cardiovascular event risk. Atherosclerosis is one of the four horsemen of aging, and ApoB is the marker that tracks it earliest.

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Wellness education only. Not medical advice, diagnosis, or treatment. All information is based on published research for general educational purposes. Consult a physician before changing your diet, exercise, or supplements. Octo Health does not diagnose, treat, or prescribe. Biomarker thresholds reflect research-based reference ranges from the literature and are not individualized medical recommendations. Your optimal range may differ based on your personal health history.
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