How your habits connect to your markers
Habits build something in your body, and that shows up in the markers MarkerScore scores. Pick any box to see the studies behind each line. Thick lines are strong evidence. Thin dashed lines are weak, and we draw them that way on purpose.
What we looked for and did not find
These links sound obvious, but the research did not back them, so they are left off instead of drawn as thin lines.
- Steps and resting heart rate (the one meta-analysis found no significant change).
- Steps and VO₂ max (no adult meta-analysis with a clean number).
- Less sitting and HbA1c (both reviews found no significant link).
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- Aerobic exercise and HbA1c in adults without diabetes (no evidence found).
- Sleep and insulin sensitivity or blood pressure (pooled trial effects were not significant).
- Habits and HbA1c in adults whose HbA1c is already normal (no verified effect; prediabetes effects are small).
- Potassium-rich food and blood pressure (the pooled trials tested supplements, not food).
- CBT-I and total sleep time (no significant change in trials).
- Insulin sensitivity and muscle mass onward to a marker (no verified link, so no line is drawn).
Many of these studies follow specific groups, such as older adults or people with diabetes, and the panel says which. A line on this map shows what studies found on average. It does not predict what any one person will get.
Want to see where your own numbers sit? Open the calculator, or read the studies behind each marker on its metric page.
Educational content only — not medical advice, diagnosis, or treatment. Not a medical device; not FDA evaluated. Consult a qualified healthcare professional about your own health, and call emergency services for urgent symptoms. Full medical disclaimer →