The science behind every target → See your Character Score →
Evidence · 6 Domains · 27 Benchmarks

The Standards

What does "good" actually look like — according to the research? Not opinions. Not influencer goals. The numbers that science says predict a longer, sharper, more connected life.

Quick check

Before You Look at Anyone Else's Numbers — Where Do You Stand?

Six questions. Six domains. Instant letter grades. No data stored, no account needed.

Sleep
Average hours of sleep per night this week?
hrs
--
Exercise
Minutes of deliberate exercise this week?
min
--
Body Comp
Roughly how many seconds can you dead-hang?
sec
--
Cognitive
Books finished in the last 12 months?
books
--
Social
People you'd call in a 3am emergency?
people
--
Nutrition
How many servings of vegetables yesterday?
servings
--
Your answers stay in your browser. Nothing is stored or sent anywhere.
Honest note from Matthew
Benchmarks don't tell me what to care about. They tell me where I stand so I can make a deliberate choice. Is running distance more important right now, or should I be getting my deadlift up? Is my sleep efficiency actually good, or just good enough? Having the reference points turns vague intentions into real trade-offs.
How this works
Each benchmark comes with a research-backed target, an evidence rating (●●● = meta-analysis/RCT, ●● = observational, ● = framework), a letter grade (A through F based on % to target), a trend arrow showing direction vs 30 days ago, and a Day 1 → Now → Target journey view. Research and personal data are separated so you can see the science independently from Matthew's progress.
Strong (RCT / meta-analysis)
Moderate (observational)
Framework (directional)
A ≥90% B ≥75% C ≥55% D ≥35% F <35%
▲ Improving vs 30d ago
▶ Flat (±2%)
▼ Declining vs 30d ago
Survival benchmark Quality benchmark
💪
Physical
6
 🌙
Sleep
5
 📚
Cognitive
4
 🧠
Emotional
4
 🤝
Connection
4
 🔥
Discipline
4
💪 01 — Physical Capacity

Can Your Body Do What It Needs To — At 85?

"The single strongest predictor of all-cause mortality — stronger than smoking, hypertension, or heart disease — is low cardiorespiratory fitness."— Mandsager et al., JAMA Network Open, 2018
See the full evidence in Training Observatory →
—%
Deadlift
—%
Squat
—VO2
VO2 Max
Deadlift
2.0×
bodyweight
——
135 lbs
Day 1
→
—
Now
→
—
Target
Why 2x bodyweight at 40? We lose 3-8% strength per decade after 30. The target is the reserve that keeps you independent at 85.
Posterior chain strength — the ability to pick things up off the floor safely at any age. Functional independence reserve for the Centenarian Decathlon.
Current tracking via Hevy. Building from a baseline of 135 lbs toward 2x bodyweight. Progressive overload protocol: 3x/week deadlift variations.
Centenarian Decathlon · Functional independence reserve
Back Squat
1.75×
bodyweight
——
95 lbs
Day 1
→
—
Now
→
—
Target
Why 1.75x bodyweight? Quad and glute strength directly predict fall risk. At 80+, a hip fracture carries 30% one-year mortality.
Quad and glute strength — fall prevention, stairs, getting out of chairs unassisted. Directly tied to functional independence in old age.
Progressing from 95 lbs baseline. Current squat program: 3x/week with linear periodization. Mobility work is the bottleneck.
Centenarian Decathlon · Leong et al., Lancet 2015
Grip Strength
>40
kg per hand
—40 kg
—
Day 1
→
—
Now
→
40 kg
Target
Grip strength declines ~2-5% per year after 50. Building reserve now means maintaining independence decades later.
One of the single strongest predictors of all-cause mortality — stronger than blood pressure in some analyses. 140,000 participants across 17 countries.
Dynamometer baseline pending. Currently training grip via dead hangs, farmer carries, and barbell holds.
Leong et al., Lancet 2015 · 140,000 participants, 17 countries
VO2 Max
50+
ml/kg/min
—50 ml/kg/min
~38
Day 1
→
—
Now
→
50+
Target
VO2 max drops ~10% per decade after 30. At 50 ml/kg/min now, you're buying yourself functional capacity at 80 that most people lose at 60.
Elite fitness = 5x mortality reduction vs low fitness. The most powerful longevity lever measured. Stronger predictor than smoking cessation.
Estimated via Apple Watch + zone 2 training. Target: 3-4 zone 2 sessions/week (45+ min) plus 1 high-intensity interval session.
Mandsager et al., JAMA Network Open, 2018
Dead Hang
60+
seconds
—60s
~20s
Day 1
→
—
Now
→
60s
Target
Shoulder health, grip endurance, upper body hanging reserve. A functional marker for joint integrity and overhead mobility.
Training dead hangs 3x/week at end of pulling sessions. Progressing from ~20 seconds baseline.
Centenarian Decathlon · Functional reserve framework
Resting Heart Rate
<60
bpm
—<60 bpm
~68
Day 1
→
—
Now
→
<60
Target
Cardiovascular efficiency. Lower resting HR consistently linked to lower cardiovascular mortality across 46 cohort studies.
Tracked daily via Whoop. Zone 2 training is the primary driver. Seeing gradual downward trend from baseline ~68 bpm.
Zhang et al., CMAJ 2016 · Meta-analysis, 46 cohorts
🌙 02 — Sleep & Recovery

The Foundation Everything Else Is Built On

"There is no major organ in the body, and no process within the brain, that isn't optimally enhanced by sleep and demonstrably impaired when you don't get enough."— Matthew, PhD · "Why We Sleep"
See the full evidence in Sleep Observatory →
Deep
—%
REM
—%
Light
—%
▎ = research target  (7-day avg from Whoop)
Total Sleep
7–9
hours / night
—7–9 hrs
~6.2 hrs
Day 1
→
—
Now
→
7-9 hrs
Target
<6 hours associated with 12% higher all-cause mortality. Cognitive decline, immune suppression, metabolic disruption. 1.3M participants in the Cappuccio meta-analysis.
Whoop-tracked nightly. Started averaging ~6.2 hours. Sleep hygiene protocol: consistent bed/wake times, cool room, no screens after 9pm.
Cappuccio et al., Sleep 2010 · 1.3M participants
Deep Sleep %
>15–20%
of total sleep
—20%
Glymphatic clearance — the brain's waste removal system. Deep sleep flushes amyloid-beta plaques linked to Alzheimer's.
7-day rolling average from Whoop. Training and alcohol are the biggest disruptors. Evening sauna protocol appears to help.
Xie et al., Science 2013 · Glymphatic system research
REM Sleep %
>20%
of total sleep
—20%
Memory consolidation, emotional processing, creative problem-solving. REM deprivation linked to anxiety and cognitive rigidity.
Whoop-tracked. REM tends to cluster in the last 2-3 hours of sleep — another reason total duration matters.
Boyce et al., Science 2016 · Walker, "Why We Sleep"
HRV (Resting)
Top 25%
age-adjusted percentile
—Top quartile
Autonomic flexibility. Higher HRV = better stress resilience, recovery capacity, and cardiac health.
Whoop RMSSD during sleep. Primary drivers: sleep quality, zone 2 training volume, alcohol avoidance.
Thayer et al., Neuroscience & Biobehavioral Reviews 2012
Sleep Consistency
<30
min variability bed/wake
—<30 min
Circadian alignment. Irregular timing disrupts metabolic hormones regardless of total sleep duration. Social jet lag is real.
Whoop bed/wake timestamps. Weekends are the vulnerability. Alarm-free wake protocol helps keep variance low.
Huang et al., Sleep 2021 · Social jet lag research
⚡
The strongest cognitive reserve builders are cardiovascular exercise and sleep quality. The physical and sleep domains above aren't just body metrics — they're brain metrics. VO2 max and deep sleep percentage have stronger associations with long-term cognitive function than any nootropic, brain training app, or puzzle. If you want to protect your mind, start with your body and your bed.
📚 03 — Cognitive & Intellectual

Are You Building Cognitive Reserve?

"Individuals who read books survived approximately 23 months longer than non-readers, with a survival advantage regardless of gender, wealth, or education."— Bavishi et al., Social Science & Medicine, 2016
See the full evidence in Journal Observatory →
Books Read / Year
Not yet tracked — planned for Month 3
24+
books per year
—24 / year
US average is ~12/year. Readers live ~2 years longer. Each book builds cognitive reserve against decline.
Tracking via manual log — automation planned for Month 3. Currently reading but not yet systematically recording.
Bavishi et al., Social Science & Medicine 2016 · 3,635 participants, 12 years
Journaling Frequency
5+
sessions / week
—5 / week
Expressive writing improves immune function, reduces stress hormones, and strengthens emotional regulation. 40+ years of replication.
Tracked via platform journal entries. AI-analyzed for sentiment, themes, and consistency patterns.
Pennebaker & Beall, 1986 · 40+ years of replication
Learning Hours / Week
Not yet tracked — planned for Month 3
5+
hours deliberate learning
—5 hrs/wk
Neuroplasticity requires active challenge. Passive consumption doesn't build new pathways the way deliberate learning does.
Currently learning platform engineering and data architecture — but not yet tracking hours systematically.
Stern, Neuropsychologia 2009 · Cognitive reserve hypothesis
New Skills / Year
1+
meaningful skill per year
Platform engineering (2025–)1+ / year
Novel skill acquisition maintains cognitive plasticity. The discomfort of being a beginner is the signal of growth.
2025-2026: Full-stack platform engineering — AWS, CDK, Python, data pipelines. Beginner to builder in 6 months.
Park et al., Psychological Science 2014
🧠 04 — Emotional & Psychological

Are You Actually Getting Happier?

"Happiness is not something that happens. It is not the result of good fortune or random chance. It is something that each person must cultivate and defend."— Mihaly Csikszentmihalyi · "Flow"
See the full evidence in Journal Observatory →
POSITIVENEGATIVENOW →
Subjective Wellbeing
≥ 70
WHO-5 score (0–100)
—70+
WHO-5 is the most widely validated wellbeing measure. Below 50 suggests clinical screening is warranted.
Derived from journal sentiment analysis and periodic self-assessment. Tracked as a rolling 30-day composite.
WHO-5 Index · Topp et al., Psychotherapy & Psychosomatics 2015
Journal Sentiment Trend
↑
positive trajectory over 90 days
—Improving
Not about being positive every day — it's whether the arc bends toward self-compassion and agency over time.
AI-analyzed using Pennebaker linguistic markers. Tracking emotional valence, agency words, and cognitive complexity.
Platform AI analysis · Pennebaker linguistic markers
Gratitude Practice
Not yet tracked — planned for Month 3
3+
instances / week
—3 / week
Gratitude journaling showed 25% improvement in happiness scores and fewer physical symptoms vs controls.
Plan: integrate gratitude prompts into the daily journal. Will track as a tagged journal entry type.
Emmons & McCullough, JPSP 2003 · RCT
Stress Recovery
Daily
deliberate decompression
—Daily
Chronic stress without recovery accelerates telomere shortening and immune senescence. Consistency matters more than method.
Current protocol: evening walk, reading, sauna. Tracked via habit completion system.
Epel et al., PNAS 2004 · Telomere-stress research
🤝 05 — Social Connection

The Loneliness Epidemic Is a Health Crisis

"Lacking social connections carries a risk comparable to smoking 15 cigarettes a day, and is more harmful than obesity, physical inactivity, or air pollution."— Holt-Lunstad et al., PLOS Medicine, 2010 · 308,849 participants
See the full evidence in Accountability →
150 · acquaintances
50
15 · close
5
Support Clique
5+
people you'd call in a crisis
—5 people
Dunbar's innermost circle. Your survival network — the people who would drop everything. Most adults have 2-3.
Self-assessed quarterly. This is the benchmark Matthew is most honest about failing. Building, not there yet.
Dunbar, 2010 · Social Brain Hypothesis
Social Hours / Week
6–7+
hours meaningful interaction
—6–7 hrs/wk
Not passive co-presence — meaningful conversation, shared activity, emotional engagement. Quality over quantity.
Tracked via calendar + journal tags. Biggest gap is weekday social interaction outside of family.
Holt-Lunstad et al., 2010 · Social integration meta-analysis
Relationship Depth
5 / 15 / 50
Dunbar layer distribution
—Healthy layers
Not just "do you have friends?" — it's whether connections are distributed across intimate, close, and broader layers.
Quarterly self-assessment mapping relationships to Dunbar layers. The 15-layer (close friends) is the thinnest.
Dunbar, 2010 · Concentric relationship model
Acts of Generosity
Not yet tracked — planned for Month 3
Weekly
intentional giving or service
—Weekly
Altruistic behavior activates reward circuits, lowers inflammation, and predicts greater life satisfaction.
Plan: track via journal tags for intentional acts of generosity — time, money, or emotional support.
Post, Int J Behavioral Medicine 2005 · "It's Good to Be Good"
🔥 06 — Behavioral Discipline

Do You Do What You Say You'll Do?

"On average, it takes more than 2 months for a new behaviour to become automatic — 66 days specifically. There is no 21-day myth."— Lally et al., European Journal of Social Psychology, 2010
See the full evidence in Habits Observatory →
26 weeks · habit completion density
Core Habit Completion
>80%
on Tier 0 habits
—80%+
80% is the threshold where a behavior system becomes self-sustaining. Below 60%, motivation erodes faster than habit forms.
Tracked daily via platform habit system. Tier 0 = non-negotiable habits. 7-day rolling average.
Lally et al., 2010 · Habit automaticity research
Vice Streak
90+
days clean per vice
—90 days
90 days is the neurological threshold where cue-response pathways meaningfully weaken. Before that, relapse risk is highest.
Tracked via accountability system. Each vice has an independent streak counter. Minimum streak across all vices is the reported number.
Volkow et al., Neuropsychopharmacology 2004 · Dopamine recovery
Knowing-Doing Gap
<20%
gap between intention and action
—<20% gap
How often do you know the right thing and still not do it? The truest measure of self-governance.
Computed from planned vs completed actions across all tracked habits and goals. The honest gap metric.
Platform intelligence layer · Behavioral adherence ratio
Tracking Consistency
>95%
days with complete data
—95%+
You can't improve what you don't measure. Consistency of tracking is itself a discipline benchmark — the meta-habit.
Automated via platform ingestion. Gaps detected and reported daily. Current uptime tracked across all data sources.
Platform-defined · The habit of measuring habits
Next →
Character Sheet— see how these benchmarks feed your score