The Complete Longevity Self-Assessment: Calculate Your Biological Age & Optimization Potential

Your biological age may be very different from your chronological age. This comprehensive self-assessment tool helps you understand where you stand and provides actionable insights for optimizing your health span and lifespan.

How to Use This Assessment

Instructions: Rate each statement from 1-5 (1 = Never/Very Poor, 5 = Always/Excellent). Be honest—this is for your benefit. Total your scores for each section and use the interpretation guide at the end.

Part 1: Physical Health & Fitness (25 questions)

Cardiovascular Health

1. I engage in moderate to vigorous exercise 150+ minutes per week
2. My resting heart rate is below 70 bpm
3. I can climb 2 flights of stairs without getting winded
4. My blood pressure is consistently below 120/80
5. I have good circulation (no cold hands/feet, quick wound healing)

Strength & Mobility

1. I can perform 10+ push-ups without stopping
2. I can touch my toes while standing with straight legs
3. I strength train 2+ times per week
4. I can balance on one foot for 30+ seconds
5. I rarely experience joint pain or stiffness

Body Composition

1. My waist-to-hip ratio is optimal (men <0.9, women <0.8)
2. I maintain a stable, healthy weight
3. I have visible muscle definition
4. My body fat percentage is in the healthy range
5. I feel confident about my physical appearance

Recovery & Resilience

1. I recover quickly from workouts (within 24-48 hours)
2. I rarely get sick (less than 2 times per year)
3. Cuts and bruises heal quickly
4. I have consistent energy throughout the day
5. I can handle physical stress without excessive fatigue

Daily Function

1. I can lift and carry groceries without strain
2. I can perform all activities of daily living easily
3. I have good posture and body awareness
4. I can walk 2+ miles without discomfort
5. I feel physically capable and strong

Physical Health Score: ___/125

Part 2: Nutrition & Metabolic Health (20 questions)

Eating Patterns

1. I eat 7-9 servings of fruits and vegetables daily
2. I consume high-quality protein with each meal
3. I limit processed foods and added sugars
4. I practice portion control naturally
5. I eat mindfully and slowly

Metabolic Markers

1. My fasting blood glucose is below 100 mg/dL
2. I maintain stable energy without frequent snacking
3. I can go 12+ hours without eating comfortably
4. My HbA1c is below 5.5%
5. I have healthy cholesterol levels

Hydration & Timing

1. I drink 8+ glasses of water daily
2. I limit alcohol to 1-2 drinks per week
3. I stop eating 3+ hours before bedtime
4. I eat breakfast within 2 hours of waking
5. I maintain consistent meal timing

Supplement Strategy

1. I take evidence-based supplements consistently
2. I get regular blood work to guide supplementation
3. I consume omega-3 fatty acids regularly
4. I maintain adequate vitamin D levels
5. I support gut health with probiotics/prebiotics

Nutrition Score: ___/100

Part 3: Sleep & Recovery (15 questions)

Sleep Quality

1. I fall asleep within 15 minutes of lying down
2. I sleep 7-9 hours per night consistently
3. I rarely wake up during the night
4. I wake up feeling refreshed and energized
5. I maintain consistent sleep/wake times

Sleep Environment

1. My bedroom is cool, dark, and quiet
2. I avoid screens 1+ hours before bedtime
3. I have a comfortable mattress and pillows
4. I use blackout curtains or eye masks
5. I keep electronics out of the bedroom

Recovery Practices

1. I practice relaxation techniques regularly
2. I take rest days from intense exercise
3. I manage stress effectively
4. I spend time in nature weekly
5. I prioritize mental downtime

Sleep Score: ___/75

Part 4: Mental & Cognitive Health (15 questions)

Cognitive Function

1. I have sharp memory and recall
2. I can focus deeply for extended periods
3. I learn new things easily
4. I solve problems creatively
5. I make decisions confidently

Emotional Wellbeing

1. I maintain a positive outlook on life
2. I handle stress and challenges well
3. I have strong social connections
4. I feel purpose and meaning in my life
5. I rarely feel anxious or depressed

Mental Stimulation

1. I engage in lifelong learning
2. I challenge myself intellectually
3. I practice mindfulness or meditation
4. I read regularly for pleasure and growth
5. I engage in creative activities

Mental Health Score: ___/75

Part 5: Lifestyle & Environment (10 questions)

Toxic Exposure

1. I avoid smoking and secondhand smoke
2. I limit exposure to air pollution
3. I use natural cleaning and personal care products
4. I filter my drinking water
5. I minimize exposure to EMFs and blue light

Social & Purpose

1. I have strong, supportive relationships
2. I engage in meaningful work or activities
3. I contribute to my community
4. I have a sense of purpose and direction
5. I maintain work-life balance

Lifestyle Score: ___/50

Interpreting Your Results

Total Score Calculation

Add all section scores: ___/425

Biological Age Estimation

Score 375-425 (88-100%)

• Biological Age: 5-10 years younger than chronological age
• Status: Exceptional health optimization
• Focus: Maintain current practices, fine-tune advanced protocols

Score 320-374 (75-87%)

• Biological Age: 2-5 years younger than chronological age
• Status: Good health optimization
• Focus: Address weak areas, optimize nutrition timing

Score 265-319 (62-74%)

• Biological Age: Similar to chronological age
• Status: Average health status
• Focus: Systematic improvements in all areas

Score 210-264 (49-61%)

• Biological Age: 2-5 years older than chronological age
• Status: Below average health status
• Focus: Prioritize sleep, exercise, and stress management

Score Below 210 (<49%)

• Biological Age: 5+ years older than chronological age
• Status: Significant health risks
• Focus: Immediate lifestyle changes, medical consultation

Section-Specific Optimization Priorities

If Physical Health Score is Low (<75)

Immediate Actions:

• Start with 20-minute daily walks
• Begin basic strength training 2x/week
• Focus on movement consistency over intensity
• Address any chronic pain or mobility issues

If Nutrition Score is Low (<60)

Immediate Actions:

• Eliminate processed foods and added sugars
• Increase vegetable intake to 5+ servings daily
• Establish regular meal timing
• Consider comprehensive metabolic panel

If Sleep Score is Low (<45)

Immediate Actions:

• Establish consistent sleep schedule
• Create optimal sleep environment
• Implement 1-hour pre-sleep routine
• Address any sleep disorders

If Mental Health Score is Low (<45)

Immediate Actions:

• Begin daily meditation or mindfulness practice
• Engage in regular social activities
• Consider professional mental health support
• Implement stress management techniques

If Lifestyle Score is Low (<30)

Immediate Actions:

• Reduce exposure to toxins in home environment
• Strengthen social connections
• Clarify life purpose and values
• Improve work-life integration

Creating Your Personalized Action Plan

Step 1: Identify Your Lowest Scoring Areas

List your 3 lowest-scoring sections:

Step 2: Set SMART Goals

For each low-scoring area, set one specific, measurable goal:

Example: "I will walk 8,000 steps daily for the next 30 days"

Your Goals:

Step 3: Implementation Timeline

Week 1-2: Focus on one fundamental change Week 3-4: Add second optimization Week 5-8: Integrate third change and monitor progress Month 3: Reassess and adjust protocol

Step 4: Tracking & Accountability

Daily Tracking:

• Sleep duration and quality (1-10)
• Energy levels (1-10)
• Mood and stress (1-10)
• Exercise completion (Y/N)

Weekly Tracking:

• Body weight and measurements
• Subjective wellbeing scores
• Goal completion rates
• Adjustment needs

Monthly Tracking:

• Repeat this assessment
• Biomarker testing (quarterly)
• Protocol refinements
• Long-term goal progress

Advanced Optimization Strategies

For High Performers (Score >375)

• Implement advanced protocols (cold therapy, intermittent fasting)
• Focus on performance optimization
• Consider genetic testing for personalized approaches
• Explore cutting-edge longevity interventions

For Rapid Improvement (Score 210-320)

• Focus on fundamental lifestyle changes
• Prioritize sleep and stress management
• Implement basic exercise and nutrition protocols
• Address any underlying health conditions

For Health Recovery (Score <210)

• Work with healthcare professionals
• Focus on one change at a time
• Emphasize consistency over perfection
• Build sustainable habits gradually

Maintenance & Progression

Quarterly Reassessment

Retake this assessment every 3 months to track progress and adjust your protocol.

Annual Comprehensive Review

Include:

• Complete biomarker panel
• Functional fitness testing
• Cognitive assessment
• Life satisfaction evaluation

Continuous Learning

Stay updated on longevity research and be willing to adapt your approach as new evidence emerges.

The Bottom Line

Your biological age is largely under your control. This assessment provides a roadmap for optimization, but the key is consistent implementation. Small, sustainable changes compound over time to create dramatic improvements in healthspan and lifespan.

Remember: Perfect is the enemy of good. Start where you are, use what you have, do what you can. Your future self will thank you for the actions you take today.

Download our companion tracking app to monitor your progress and receive personalized recommendations based on your assessment results.