You’ve probably heard of a credit score. You definitely know your BMI. But lately, there is a new number floating around longevity circles that has people scratching their heads: the Saints Score. It sounds like something out of a medieval theology textbook, doesn't it? In reality, it is a sophisticated, data-driven assessment of your biological age and "functional durability."
Basically, it’s a way to measure how well your body is actually holding up compared to the number of candles on your last birthday cake.
It isn't just about how many miles you can run. Honestly, it’s deeper. The score aggregates markers from blood chemistry, physical performance, and even cognitive resilience to give you a "holistic" snapshot of your health span. Most people think they're healthy because nothing hurts. That's a mistake. The Saints Score is designed to catch the silent "drift" of aging before it turns into a diagnosis.
What is Saints Score and where did it come from?
The term didn't just appear out of thin air. It emerged from a collaborative effort between longevity researchers and clinical data scientists who realized that traditional blood panels were missing the forest for the trees. While a standard doctor's visit looks for disease, the Saints Score looks for optimal performance. It was named—somewhat tongue-in-cheek—after the idea of "sainted" health, or the gold standard of human physiology.
It’s built on the principle of homeostatic capacity.
Think of your body like a rubber band. When you're 20, you can stretch that band (stress, poor sleep, tequila shots) and it snaps right back. As you age, the band loses its elasticity. The Saints Score measures that snap-back. It utilizes a proprietary algorithm—often integrated into high-end health platforms like Fountain Life or certain concierge longevity clinics—to weigh different biomarkers differently.
For instance, your VO2 max might count for 20% of the score, while your fasting insulin levels or C-reactive protein (a marker of inflammation) might carry a different weight. It is a weighted average of your "biological survival gear."
👉 See also: My eye keeps twitching for days: When to ignore it and when to actually worry
The components that actually matter
If you’re looking at your report, you'll see a range. Usually, it's 0 to 100. If you’re at a 90, you’re basically a biological unicorn. If you’re at a 40, you might want to stop reading this and go for a walk.
Here is what generally goes into the hopper:
First, metabolic health. This isn't just "are you fat?" It's "how does your body handle fuel?" They look at HbA1c and lipid sub-fractions. They want to see if your mitochondria are actually doing their jobs or if they're just hanging out taking up space.
Then comes the physical "stress test." This part is annoying. You might have to do a grip strength test or a timed hang. Why? Because grip strength is one of the most highly correlated markers for all-cause mortality. If you can't hold onto a bar, your nervous system is likely signaling that it's starting to pack its bags.
Why the Saints Score is different from a regular physical
Your GP is looking for "normal ranges." But "normal" for a 50-year-old in the United States today often means "pre-diabetic and sedentary." That’s a low bar. The Saints Score doesn't care about what's average; it cares about what's peak.
Most health systems are reactive. They wait for the check engine light to blink. This score is more like checking the oil and the brake pads every single morning. It’s a proactive metric.
✨ Don't miss: Ingestion of hydrogen peroxide: Why a common household hack is actually dangerous
Take inflammation. Most doctors won't even test for hs-CRP unless they suspect an issue. The Saints Score views inflammation as the "Smoldering Fire" of aging. If your score is low, it’s often because your systemic inflammation is high, even if you feel "fine." It forces you to look at the micro-details. You've got to be honest with yourself—your body doesn't lie, even if your brain does.
Breaking down the scoring tiers
So, you got your number. Now what?
- Elite (85-100): You're likely in the top 5% of your age bracket. Your biological age is significantly lower than your chronological age. Keep doing whatever you're doing. Seriously.
- Robust (70-84): You’re doing well, but there’s a "leak" somewhere. Maybe your sleep is trash or your triglycerides are creeping up because of those "harmless" Friday night pizzas.
- Sub-Optimal (50-69): This is where most people land. You aren't "sick" yet, but you're aging faster than you should be. This is the danger zone because it's comfortable. You don't feel the damage.
- Fragile (Under 50): This is a red alert. Your system is struggling to maintain balance.
It's important to remember that this score is a moving target. You can tank your Saints Score in a month of bad decisions, and you can claw it back with three months of discipline. It’s dynamic. That’s the beauty of it—it’s not a life sentence.
Common misconceptions about the score
People often think a high score means they don't need to worry about genetics. That is a flat-out lie. Your genetics set the floor and the ceiling, but your Saints Score tells you where you are currently standing between them.
Another big one: "I run marathons, so my score must be 100."
Actually, extreme endurance athletes often have lower scores than you'd think. Why? Because over-training can skyrocket cortisol and systemic inflammation. The score values balance. It rewards the person who lifts heavy things, eats fiber, sleeps eight hours, and manages stress, rather than the person who just hammers the treadmill until their joints scream.
🔗 Read more: Why the EMS 20/20 Podcast is the Best Training You’re Not Getting in School
Actionable steps to move the needle
If you want to improve your standing, you don't need a PhD. You need a plan.
Prioritize Protein and Resistance: Muscle is a metabolic sink. The more you have, the better your body handles glucose. This directly impacts your metabolic sub-score. Stop just doing cardio; pick up something heavy twice a week.
Fix the "Big Three" Inflammators: Alcohol, refined sugar, and lack of sleep. If you cut the first two and increase the last one, your score will jump 10 points in a month. It’s that simple, yet that hard.
Zone 2 Training: This is the "magic pill" for mitochondrial health. It’s a steady-state exercise where you can still hold a conversation but you're definitely sweating. It cleans out the cellular "junk" that drags down your functional age.
Get the Data: You can't manage what you don't measure. Whether you use a specific longevity clinic or just track your biomarkers through services like InsideTracker, get a baseline.
The Saints Score isn't about living forever. That's a fantasy. It's about making sure that as long as you are here, you're actually functional. Nobody wants to live to 95 if the last 20 years are spent in a chair. The goal is "compression of morbidity"—staying 100% healthy until the very end.
Start by looking at your current habits through the lens of durability. Ask yourself: "Is this choice making me more resilient or more fragile?" Your body is already keeping the score; you might as well know what it is.
To truly master your longevity, focus on high-impact interventions. Begin by scheduling a comprehensive blood panel that includes ApoB, hs-CRP, and fasting insulin. These three markers provide the most immediate "ROI" for understanding your internal state. Once you have those numbers, adjust your caloric intake to prioritize nutrient density over sheer volume, and aim for at least 150 minutes of Zone 2 cardio per week to fortify your cardiovascular foundation. This isn't just about a number—it's about the quality of your future self.