# Longevity Playbook

The default Playbook: it watches the handful of measures with the strongest evidence behind them for how long and how well people live, fitness, blood pressure, a healthy weight with healthy adiposity, glucose and sleep, and it needs a wearable that records your nights.

Type: feature · Domain: Cardio-Respiratory Health · Accuracy: Not from a wearable · Importance: Core

Also called: Longevity, the default Playbook, healthspan

## In one sentence

The default Playbook: it watches the handful of measures with the strongest evidence behind them for how long and how well people live, fitness, blood pressure, a healthy weight with healthy adiposity, glucose and sleep, and it needs a wearable that records your nights.

## Who it is for

Anyone with a wearable that records their nights, which is why most members start here. It is the broad view rather than a program, and it gets sharper with each thing you add. It is also where the result of a finished Weight Loss Plan is kept: the aim becomes holding a range, not chasing a figure.

## Its focus on Home

Longevity keeps the Home you know, nine cards in this order: Training Load, Steps, Calories goal, VO₂ max, Resting heart rate, HRV, Vascular age, Metabolic age and Glucose. A card with nothing yet says what it needs: Connect a wearable, Record your blood pressure for vascular age, Update your waist measurement for metabolic age, Start a CGM sensor for glucose. It has no requirement strip and no Also tracked page.

## What it gives its best with

Needed: a wearable that records your nights, because Longevity's lead measures come from them; without one you cannot choose it. Asked for: a blood pressure reading a month, which is enough for vascular age and the Vitality Score; a waist measurement each season, the adiposity measure that needs no scale; and a lab panel each year, marked Coming soon for now. Helps: a smart scale, for body fat and visceral fat, and a CGM Baseline Month, which fills the glucose area of the Vitality Score. A missing item is mentioned a week after it lapses, then at most twice more, a month apart.

## In Meals

Five servings of vegetables and two of fruit a day, and sodium up to 2,000 mg. Protein, fiber and calories are VT's own targets, the same under every Playbook.

## What Eir leads with

VO₂ max, blood pressure, your trend weight against its range, adiposity, fasting glucose and HbA1c, and sleep regularity. It favors the long trend over the daily number, one change at a time, and your own record as the experiment. It does not chase any single score, does not answer with supplements first, and does not restart a deficit when you are inside your range.

## Sources

1. Vitality Tracker, the Playbook catalogue (Longevity, version 2, published November 2026)
2. the Features page (Playbook Selection).

## Related

- [Playbooks: choosing your focus](https://vitalitytracker.app/knowledge/playbooks)
- [Essential Playbook](https://vitalitytracker.app/knowledge/essential-playbook)
- [VO₂ max](https://vitalitytracker.app/knowledge/vo2-max)
- [Blood pressure](https://vitalitytracker.app/knowledge/blood-pressure)
- [Pulse wave velocity and vascular age](https://vitalitytracker.app/knowledge/pulse-wave-velocity-and-vascular-age)
- [Metabolic age](https://vitalitytracker.app/knowledge/metabolic-age)
- [Waist-to-height ratio](https://vitalitytracker.app/knowledge/waist-to-height-ratio)
- [Vitality Score](https://vitalitytracker.app/knowledge/vitality-score)
- [Why a month](https://vitalitytracker.app/knowledge/why-a-month)

Reviewed November 2026 · v1

Source: https://vitalitytracker.app/knowledge/longevity-playbook