Start with what you know
Complete the short first step and see useful results immediately. Add labs or performance measurements later only if you want more precision.
Start simple
Basic health context, blood pressure, activity, strength training, smoking, and sleep. About 3 minutes.
See your profile
Get preliminary disease-risk control and physical-reserve results. Missing information is shown as uncertainty—not as poor health.
Improve precision
Add bloodwork, VO₂max, grip strength, mobility tests, bone, cognition, sensory, or social information whenever you have it.
Quick Assessment
About 3 minutes. Answer what you know; leave anything else blank.
Add more context (optional)
Improve Accuracy with Lab Results
Optional. Add only values you already know from recent blood or urine tests.
Add advanced cardiovascular / metabolic data (optional)
Physical Reserve
Performance data outrank behavior proxies. VO₂max, grip strength, and five-chair-rise can now be translated automatically into age/sex reference percentiles when validated reference tables apply.
Complete Your Healthy-Aging Profile
Optional deeper assessment. Open only the areas you want to complete; your existing results remain valid if you stop here.
Sleep & recovery — Add sleep quality, awakenings, and possible apnea signals.
Nutrition & body resilience — Add protein, dietary pattern, and unintentional weight change.
Bone & fracture resilience — Add DXA or fracture history if available.
Cognitive, sensory & social capacity — Short self-report signals; no biological-age or dementia prediction.
Your Healthspan Profile
No single longevity score. Important weaknesses remain visible even when other areas are strong.
Direct peer comparisons are shown only where a validated reference is embedded. TUG remains an age-context benchmark rather than a percentile.
Data Worth Getting
Missing measurements are ranked by how much they would improve confidence—not treated as health deficits.
Your Recommendations
A short, prioritized guide to what deserves attention first—based on the information you entered.
How these recommendations are chosen
Clinical issues come first. A finding that deserves medical follow-up cannot be pushed down the page by strong fitness, diet, or other good results.
Evidence matters. Strong guideline-supported actions rank above experimental longevity ideas.
Missing information is not a failure. It lowers confidence only.
No medication instructions. This tool never tells you to start, stop, or change prescription medication; those decisions are routed to clinician discussion.
Evidence key: A = strong guideline/intervention evidence; B = good human evidence/guideline support; C = useful but less certain evidence.
What If I Improve…?
Explore how a few realistic changes would alter your current healthspan profile. This is a hypothetical comparison—not a prediction of lifespan or biological age.
Longitudinal Healthspan Monitoring
Save dated assessments and follow measured values and domain status over time. Trends are descriptive; they do not estimate biological aging rate.
| Date | Heart | Aerobic | Strength | Mobility | Flags |
|---|
Why These Factors Matter
Healthy aging is not one biomarker, supplement, or “anti-aging” trick. It is the interaction of disease-risk control, physical reserve, recovery, and the ability to keep doing what matters to you.
The Longevity Pyramid
Higher layers can be interesting, but they should never substitute for an unresolved problem lower in the pyramid.
Guidelines and/or substantial human outcome evidence. These actions can drive core recommendations.
Useful human evidence or strong professional guidance, but less definitive than Grade A.
Promising or indirect evidence. May educate, but should not displace stronger actions.
Mechanistically interesting or early clinical research; not part of the core healthspan score.
Why each domain matters
Short explanations of what the dashboard is actually trying to protect.
❤️ Heart & Vessels
Blood pressure, atherogenic lipids, nicotine exposure, and established vascular disease shape the long-term risk of heart attack, stroke, heart failure, and vascular damage.
Keep blood pressure and atherogenic cholesterol appropriately controlled and avoid tobacco/nicotine exposure.
🔬 Metabolic & Kidney Health
Glucose regulation and kidney function influence cardiovascular risk, energy metabolism, medication handling, and the ability to maintain health during aging.
Use HbA1c or fasting glucose for metabolic context and interpret kidney filtration together with albuminuria—not eGFR alone.
🫁 Aerobic Reserve
VO₂max reflects the integrated ability of the heart, lungs, circulation, and muscles to deliver and use oxygen during demanding activity.
Regular aerobic activity builds capacity; direct VO₂ measurement tells us more about actual reserve than exercise minutes alone.
💪 Muscle & Strength
Strength supports independence, glucose disposal, mobility, recovery from illness, and the ability to keep performing daily tasks as reserve declines with age.
Progressive resistance training plus adequate nutrition. Direct grip and chair-rise performance outrank simply reporting gym attendance.
🚶 Mobility, Balance & Bone
Mobility and balance determine whether physical reserve can be used safely. Bone resilience matters because a single serious fracture can sharply reduce independence.
Strength, balance practice, safe mobility, fall prevention, vision/footwear review when relevant, and appropriate bone assessment.
😴 Sleep & Recovery
Sleep supports cardiovascular, metabolic, immune, cognitive, and physical recovery. Older adults still generally need about 7–9 hours of sleep.
Adequate opportunity, regular timing, restorative sleep, and evaluation when symptoms suggest a sleep disorder such as sleep apnea.
🥗 Nutrition & Body Resilience
A healthy diet supports vascular, metabolic, gut, muscle, and bone health. In older adults, nutrition must also protect against loss of muscle and unintentional weight loss.
Mostly minimally processed foods, plants and fiber-rich foods, appropriate protein, and enough energy to preserve function.
🧠👁️👂🤝 Intrinsic Capacity
Healthy aging is not just avoiding heart disease. Cognition, hearing, vision, psychological resilience, social connection, and the ability to participate in valued activities strongly affect independence.
Recognize new functional decline, correct treatable sensory problems, maintain meaningful social participation, and seek formal assessment when concerning cognitive changes appear.
Three influential longevity perspectives
These viewpoints can help readers understand the field. They do not determine the system’s score.
Peter Attia, MD
Attia strongly emphasizes cardiorespiratory fitness, strength, stability, metabolic health, and aggressive prevention of chronic disease.
His framework asks people to build enough reserve today to preserve the physical abilities they want in later decades.
Valter Longo, PhD
Longo emphasizes plant-forward dietary patterns, nutrient-sensing pathways, avoidance of chronic overnutrition, and research on fasting and the fasting-mimicking diet (FMD).
His work highlights the tension between growth signaling earlier in life and preserving lean tissue and resilience later in life.
David Sinclair, PhD
Sinclair’s laboratory investigates cellular aging mechanisms including NAD+ biology, sirtuins, mitochondrial signaling, and epigenetic loss of cellular identity.
This research has helped make molecular aging interventions a major scientific field.
Methodology & Implementation Status
| Module | Primary basis | Current use |
|---|---|---|
| VO₂ | FRIEND treadmill CPET reference standards | Automatic percentile, age 20–79 |
| Kidney | KDIGO GFR × albuminuria framework | Joint risk stratum |
| Grip strength | iGRIPS / Tomkinson et al. 2025 | Automatic sex/age percentile + EWGSOP2 screening threshold |
| Chair rise | Grgic et al. pooled FTSST norms | Automatic sex/age percentile + EWGSOP2 screening threshold |
| TUG / falls | Bohannon age benchmarks + CDC STEADI | Age-context benchmark + safety signals; no invented percentile |
| Unified functional norms | CLSA / Mayhew et al. | Future harmonization option |
Glossary
Plain-language explanations of the medical, scientific, and technical terms used throughout the Healthspan & Longevity Intelligence System.
Actionability
How practical and realistic an action is for changing a health factor.
Albuminuria
An abnormal amount of the protein albumin in urine. It can be a sign of kidney damage even when kidney filtration still looks normal.
ApoB Apolipoprotein B
A protein found on atherogenic particles that can enter artery walls. ApoB is often used as an estimate of the number of cholesterol-carrying particles that can contribute to plaque.
ASCVD Atherosclerotic Cardiovascular Disease
Heart and blood-vessel disease caused by plaque buildup in arteries, including heart attack, ischemic stroke, and peripheral artery disease.
Atherosclerosis
The buildup of cholesterol-rich plaque inside artery walls. Over time it can narrow arteries or trigger blood clots.
Biological age
An estimate of how old the body appears biologically rather than by calendar age. This system intentionally does not calculate a biological age because current methods can create misleading precision.
Blood pressure BP
The force of blood against artery walls. It is reported as systolic pressure over diastolic pressure, for example 120/80 mmHg.
Body Mass Index BMI
Weight in kilograms divided by height in meters squared. BMI is a rough body-size measure and does not directly measure body fat or muscle.
CAC Coronary Artery Calcium score
A CT-based score that measures calcified plaque in the coronary arteries. A higher score usually indicates more coronary atherosclerosis.
Chair-rise test Five-chair-rise / 5×STS
A functional test that measures how quickly a person can stand up from a chair five times without using the arms if possible.
CKD Chronic Kidney Disease
Persistent abnormalities in kidney structure or function, usually present for at least three months.
Clinical flag
A result that may deserve medical attention and is kept separate from ordinary healthspan scoring.
Clinical-first action
A recommendation that deserves medical follow-up before lifestyle optimization or experimental longevity strategies.
Confidence
How certain the system is about a result based on how much data are available and how directly the variable was measured.
Coverage
How much of the important information for a domain has been supplied.
CPET Cardiopulmonary Exercise Testing
A supervised exercise test that directly measures oxygen use, carbon dioxide production, breathing, and cardiovascular response during increasing effort.
DASH Dietary Approaches to Stop Hypertension
An eating pattern rich in vegetables, fruits, whole grains, legumes, nuts, and appropriate low-fat foods, with lower sodium and limited highly processed foods.
DBP Diastolic Blood Pressure
The lower blood-pressure number. It reflects arterial pressure while the heart relaxes between beats.
DXA Dual-energy X-ray Absorptiometry
A low-radiation scan commonly used to measure bone mineral density and help assess osteoporosis risk.
eGFR Estimated Glomerular Filtration Rate
An estimate of how well the kidneys filter blood. It is usually calculated from blood creatinine plus age and sometimes other variables.
Evidence grade
A simple label describing how strong the supporting evidence is. In this system, A is strongest, B is good human/guideline support, and C is more limited or indirect.
EWGSOP2 European Working Group on Sarcopenia in Older People 2
A European expert consensus framework for identifying and assessing sarcopenia, especially low muscle strength and function in older adults.
Fasting glucose
Blood glucose measured after an overnight fast, typically at least 8 hours without caloric intake.
Fragility fracture
A fracture caused by a low level of trauma that would not normally break healthy bone, such as a fall from standing height.
FRAX Fracture Risk Assessment Tool
A tool that estimates a person's 10-year probability of major osteoporotic fracture and hip fracture using clinical risk factors, sometimes with bone-density data.
FRIEND Fitness Registry and the Importance of Exercise National Database
A large reference database used to compare cardiorespiratory fitness values such as VO₂max across age and sex groups.
Grip strength
The maximum force produced when squeezing a hand dynamometer.
HbA1c Hemoglobin A1c
A blood test that reflects average blood glucose exposure over roughly the previous 2–3 months.
HDL-C High-Density Lipoprotein Cholesterol
The amount of cholesterol carried in HDL particles. HDL-C is part of standard lipid testing, but a higher value is not treated as a stand-alone longevity bonus.
Health gap
The difference between a domain's current status and the system's high-reserve reference range.
Healthspan
The portion of life spent in good health and able to function independently, rather than simply the number of years lived.
Intrinsic capacity
A World Health Organization concept describing the combined physical and mental capacities a person can draw on, including cognition, sensory function, psychological capacity, vitality, and locomotion.
KDIGO Kidney Disease: Improving Global Outcomes
An international organization that publishes evidence-based guidelines for kidney disease.
LDL-C Low-Density Lipoprotein Cholesterol
The amount of cholesterol carried in LDL particles. Higher levels generally increase atherosclerotic cardiovascular risk.
Lean mass
Body mass that is not fat, including muscle, organs, water, and bone components.
Longevity
Length of life. Longevity is not identical to healthspan; living longer does not necessarily mean living longer in good function.
Lp(a) Lipoprotein(a)
A cholesterol-carrying particle largely determined by genetics. High levels can raise cardiovascular risk independently of LDL-C.
Metabolic health
How well the body regulates glucose, insulin-related processes, lipids, body composition, and energy balance.
mmHg Millimeters of mercury
The standard unit used to report blood pressure.
Moderate-equivalent minutes
A way to combine moderate and vigorous exercise into one activity estimate. In this system, one vigorous minute counts approximately like two moderate minutes.
nmol/L Nanomoles per liter
A concentration unit used by some laboratories, including for Lp(a).
Non-HDL cholesterol Non-HDL-C
Total cholesterol minus HDL-C. It represents cholesterol carried by all potentially atherogenic particles.
Osteopenia
A bone-density level lower than normal but not in the osteoporosis range when T-score criteria are appropriate.
Osteoporosis
A condition of reduced bone strength that increases fracture risk. In appropriate populations, a DXA T-score of −2.5 or lower is in the osteoporosis range.
Percentile
A comparison with a reference population. For example, the 75th percentile means the result is higher or better than about 75% of the reference group when higher values indicate better performance.
PREVENT Predicting Risk of Cardiovascular Disease Events
An American Heart Association risk framework that estimates future cardiovascular risk in adults without established cardiovascular disease.
Primary prevention
Preventing a first cardiovascular event in a person who has not already had established atherosclerotic cardiovascular disease.
Protein g/kg/day
Daily protein intake expressed as grams of protein per kilogram of body weight per day.
Reserve Physiological reserve
Extra functional capacity beyond what is needed for ordinary daily life. Higher reserve can help a person tolerate illness, injury, surgery, or aging-related stress.
Resting heart rate RHR
Heart rate measured while resting and relaxed.
Sarcopenia
Age-related loss of muscle strength and muscle quantity or quality that can impair physical function.
SBP Systolic Blood Pressure
The upper blood-pressure number. It reflects arterial pressure when the heart contracts.
Secondary prevention
Preventing additional cardiovascular events in someone who already has established cardiovascular disease.
Sedentary time
Time spent sitting or otherwise awake with very low energy expenditure.
STEADI Stopping Elderly Accidents, Deaths & Injuries
A CDC fall-prevention framework for screening and reducing fall risk in older adults.
T-score
A bone-density result comparing a person's bone mineral density with that of a healthy young adult reference population.
Triglycerides TG
A type of fat carried in the blood. Very high levels can raise pancreatitis risk and often reflect metabolic or dietary factors.
TUG Timed Up and Go
A mobility test in which a person stands from a chair, walks about 3 meters (10 feet), turns, walks back, and sits down while the total time is measured.
UACR Urine Albumin-to-Creatinine Ratio
A urine test that compares albumin with creatinine to detect abnormal leakage of protein through the kidneys.
Ultra-processed foods UPF
Industrially formulated foods that often contain refined ingredients, additives, and little intact whole food.
VO₂max Maximal Oxygen Uptake
The maximum amount of oxygen the body can use during intense exercise. It reflects the combined performance of the heart, lungs, circulation, and muscles.
VO₂peak Peak Oxygen Uptake
The highest oxygen uptake reached during an exercise test when a true physiological maximum cannot be confirmed.
Waist-to-height ratio WHtR
Waist circumference divided by height using the same units.
Z-score
A bone-density result comparing a person with others of the same age and sex.
Epigenetic reprogramming
An experimental approach that attempts to reset patterns of gene regulation associated with cellular aging while preserving cell identity.
Fasting-mimicking diet FMD
A multi-day, low-calorie eating pattern designed to reproduce some biological responses to fasting while still providing limited food.
IGF-1 Insulin-like Growth Factor 1
A hormone involved in growth, tissue repair, and nutrient signaling. Its effects depend on age, health, and physiological context.
mTOR Mechanistic Target of Rapamycin
A cellular signaling pathway that responds to nutrients, energy, and growth signals and helps regulate growth and protein synthesis.
NAD+ Nicotinamide Adenine Dinucleotide
A molecule required for cellular energy metabolism and many enzyme reactions, including reactions involving DNA repair and sirtuins.
NMN Nicotinamide Mononucleotide
A precursor the body can use to make NAD+. NMN is being studied as a possible way to influence age-related biology.
Rapamycin
A prescription drug that inhibits mTOR and is used clinically for specific medical indications. It is also being studied in aging research.
Senolytics
Experimental compounds intended to selectively remove senescent cells—cells that have stopped dividing and may produce inflammatory signals.
Sirtuins
A family of enzymes involved in cellular stress responses, metabolism, DNA regulation, and NAD+-dependent signaling.
Time-restricted eating TRE
An eating pattern in which daily food intake is limited to a consistent time window, such as 8–12 hours.