https://thier.app/blog/ Evidence-based writing on biological age, healthspan, wearable data, and the daily habits that actually move the needle. en-gb Sun, 17 May 2026 18:00:00 +0000 https://thier.app/logo.png https://thier.app/blog/ https://thier.app/blog/posts/thier-vs-oura/ https://thier.app/blog/posts/thier-vs-oura/ Sun, 17 May 2026 18:00:00 +0000 Oura is a ring-bound sleep + recovery tracker with the strongest consumer sleep-stage model on the market. Thier is a multi-source biological-age tracker across 13 health domains with no required hardware. Side-by-side comparison + a clear-headed walkthrough of which to pick for your goal, plus why the Oura + Thier combination is the path most serious users land on. https://thier.app/blog/posts/protein-longevity/ https://thier.app/blog/posts/protein-longevity/ Sun, 17 May 2026 14:00:00 +0000 The 0.8 g/kg/day RDA was set in 1968 against young adults. The PROT-AGE consensus puts healthy aging at 1.2-1.6 g/kg/day, distributed across 3-4 meals each above the leucine threshold. The biology, the meal-distribution math, why the Longo cancer-mortality finding aged poorly, and why the kidney worry is unfounded. With peer-reviewed citations. https://thier.app/blog/posts/alcohol-longevity/ https://thier.app/blog/posts/alcohol-longevity/ Sun, 17 May 2026 12:00:00 +0000 The Lancet 2018 Global Burden of Disease analysis (Griswold et al.) found that the safest level of alcohol consumption for overall health is zero drinks per week. The biology, the J-curve myth, what moderate drinking does to your sleep + HRV, the cancer dose-response, and a harm-reduction framework. With peer-reviewed citations. https://thier.app/blog/posts/apple-watch-bio-age-gap/ https://thier.app/blog/posts/apple-watch-bio-age-gap/ Sun, 17 May 2026 10:00:00 +0000 Apple Watch is the highest-fidelity consumer biometric collector ever built. Neither it nor the Apple Health app is, or will be, a bio-age model or a daily-protocol coach. What the Watch already collects, what's missing from a bio-age perspective, and how to fill the gap with a transparent model on top. With peer-reviewed citations. https://thier.app/blog/posts/thier-vs-insidetracker/ https://thier.app/blog/posts/thier-vs-insidetracker/ Sun, 17 May 2026 08:00:00 +0000 Two prominent biological-age tools answering different questions at different cadences and price points. InsideTracker is a quarterly lab panel + InnerAge score. Thier is a continuous wearable-anchored bio-age model with a transparent coefficient table and a daily protocol. Side-by-side comparison + a clear-headed walkthrough of which to pick for your goal. https://thier.app/blog/posts/thier-vs-whoop/ https://thier.app/blog/posts/thier-vs-whoop/ Sun, 17 May 2026 16:00:00 +0000 Whoop is a strap-bound recovery + strain coach built around the daily training-readiness loop. Thier is a multi-source biological-age tracker with a transparent coefficient table and a daily protocol layer, running on whatever wearable you already own. Side-by-side comparison + a clear-headed walkthrough of which to pick for your goal. https://thier.app/blog/posts/cognitive-decline-prevention/ https://thier.app/blog/posts/cognitive-decline-prevention/ Sun, 17 May 2026 06:30:00 +0000 The Lancet 2024 dementia commission estimated that 14 modifiable risk factors account for around 45% of dementia cases worldwide. The FINGER trial showed a 2-year multi-domain lifestyle intervention preserved cognition in at-risk older adults. The cardiovascular-brain link, the glymphatic clearance window, cognitive reserve, APOE4, and the popular brain-health claims the trials do not support. With peer-reviewed citations. https://thier.app/blog/posts/sauna-longevity/ https://thier.app/blog/posts/sauna-longevity/ Sun, 17 May 2026 05:00:00 +0000 The Finnish KIHD cohort followed 2,315 middle-aged men for two decades. 4-7 sauna sessions per week were associated with a 40% lower all-cause mortality, 50% lower fatal CV events, and 66% lower fatal dementia. The biology of heat stress, the dose-response, what the evidence supports, and the caveats. With peer-reviewed citations. https://thier.app/blog/posts/strength-training-longevity/ https://thier.app/blog/posts/strength-training-longevity/ Sun, 17 May 2026 03:00:00 +0000 Cardio drives cardiovascular mortality reduction; strength training drives muscle mass, bone density, grip strength, and sarcopenia resistance. The biology of each, what the cohort data shows, how to fit both into a real week, and what the evidence does not support. With peer-reviewed citations. https://thier.app/blog/posts/walking-steps-longevity/ https://thier.app/blog/posts/walking-steps-longevity/ Sat, 17 May 2026 00:30:00 +0000 The 10,000-step daily target was a 1965 Japanese pedometer marketing slogan with no biological basis. The actual mortality data - the Lee 2019 NHS women's cohort, the I-Min Lee 2022 meta-analysis, the 2023 JAMA cadence study - converges on a much lower threshold and a dose-response curve that flattens earlier than most people think. The biology, the cohort evidence, the cadence vs raw-count question, and what to actually aim for. With peer-reviewed citations. https://thier.app/blog/posts/sleep-stages-longevity/ https://thier.app/blog/posts/sleep-stages-longevity/ Sat, 16 May 2026 23:30:00 +0000 Deep sleep clears the brain's metabolic waste, consolidates motor learning, and powers the night's largest growth-hormone pulse. REM consolidates emotional memory and remaps neural circuits. The biology of each stage, what the published evidence ties to longevity, how much of each you actually need, and how to read your wearable's stage breakdown - with peer-reviewed citations. https://thier.app/blog/posts/zone-2-cardio-longevity/ https://thier.app/blog/posts/zone-2-cardio-longevity/ Sat, 16 May 2026 22:00:00 +0000 Zone 2 cardio - the conversational pace that feels too easy - is the training most strongly associated with mitochondrial density, metabolic flexibility, and lower all-cause mortality. The biology, the dose, how to find your zone without a lab, and what the published evidence actually supports. With peer-reviewed citations. https://thier.app/blog/posts/hrv-recovery-explained/ https://thier.app/blog/posts/hrv-recovery-explained/ Sat, 16 May 2026 20:00:00 +0000 Heart-rate variability is on every modern wearable, but most users have no idea what the number is actually measuring or why it matters for longevity. The autonomic-nervous-system biology, why a single-day reading is mostly noise, what a healthy trend looks like for your age, and the four levers with the strongest published evidence for actually moving it. With peer-reviewed citations. https://thier.app/blog/posts/things-that-age-you-faster-than-smoking/ https://thier.app/blog/posts/things-that-age-you-faster-than-smoking/ Sat, 16 May 2026 18:00:00 +0000 Smoking has been the benchmark "worst thing you can do to yourself" for half a century - about ten years of life expectancy lost. Several extremely common, extremely tolerated behaviours quietly carry the same or larger hazard. We ranked seven of them against the smoking benchmark using published cohort data, with peer-reviewed citations. https://thier.app/blog/posts/bio-age-accuracy-science/ https://thier.app/blog/posts/bio-age-accuracy-science/ Sat, 16 May 2026 14:00:00 +0000 Every wearable, lab kit, and longevity app now reports a "biological age" number. We walk through the underlying biomarkers - VO₂ max, resting heart rate, heart-rate variability, blood-based epigenetic clocks - what each one is really measuring, how well it predicts what matters, and where the honest uncertainty bands sit. With peer-reviewed citations. https://thier.app/blog/posts/lower-bio-age-40s/ https://thier.app/blog/posts/lower-bio-age-40s/ Sat, 16 May 2026 12:00:00 +0000 Your forties are the decade biological age can either accelerate past chronological age or quietly fall behind it. Eight inputs that actually move the dial, ranked by effect size from published cohort data. https://thier.app/blog/posts/lower-bio-age-daily-habits/ https://thier.app/blog/posts/lower-bio-age-daily-habits/ Thu, 08 May 2026 09:00:00 +0000 Your chronological age advances at exactly one second per second. Your biological age does not. Seven daily habits with the strongest published evidence for moving the gap in your favour - what each one does, how big the effect is, and how to actually fit them into a normal life. https://thier.app/blog/posts/vo2-max-longevity/ https://thier.app/blog/posts/vo2-max-longevity/ Thu, 08 May 2026 09:00:00 +0000 VO₂ max - the maximum amount of oxygen your body can use during hard exercise - is one of the most predictive numbers in all of preventive medicine. It correlates more tightly with all-cause mortality than smoking status, blood pressure, or cholesterol. Why, and how to move yours.