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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.
1
Start simple
Basic health context, blood pressure, activity, strength training, smoking, and sleep. About 3 minutes.
2
See your profile
Get preliminary disease-risk control and physical-reserve results. Missing information is shown as uncertainty—not as poor health.
3
Improve precision
Add bloodwork, VO₂max, grip strength, mobility tests, bone, cognition, sensory, or social information whenever you have it.
One full engine, progressive depth. Missing information is not a health deficit. A result may remain incomplete when the evidence needed to interpret it is unavailable.
Your data
Protect your System record
The browser copy makes the System work quickly. An independent backup file gives you a way to recover assessments, snapshots, and Action Plan history if browser data is removed.
Recovery copy
Independent
No independent backup yet
Browser data can be lost when cookies or site data are cleared.
Recommended on supported desktop browsers
Keep one backup file connected
Choose where to create HLI-System-Backup.json. While this System is open and file permission remains active, important changes are written to that file after they are saved in the System.
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Works across modern browsers
Download or restore a backup manually
Download creates a dated copy. Restore checks the file first, shows what it contains, and asks before replacing anything in this browser.
Keep the file private
The backup contains health information and is not encrypted. The prototype does not upload it. Store it in a location you control and do not share it unless you intend to.
What clearing data does—and does not—remove
Clearing cookies or site data can remove the working copy held by this browser. It does not delete a backup file already saved on your computer. Clearing only cached images and files should not be used as a data-management step; use a hard refresh when updated System files need to reload.
The independent file includes current assessment entries, saved snapshots, the active Action Plan, selected route, route-specific records, notes, milestones, reviews, and archived cycles. Restoring it never changes the System’s calculation rules.
Quick Assessment
About 3 minutes. Answer what you know; leave anything else blank.
Quick-assessment progress0 of 12 core items
You can open preliminary results before reaching 100%.
About you
Changing units converts height, weight, waist, and the simulator’s waist target. It does not reinterpret the same number as a different unit.
Health context
These three questions prevent the engine from applying healthy-person rules to someone who already has a diagnosed condition.
Blood pressure & lifestyle
About these blood-pressure readings
A single reading cannot establish a usual pattern. Keep the original readings for appropriate review.
The evidence and available support differ by product. This does not change the cardiovascular score.
Count any activity that raises your breathing somewhat, including adapted or seated exercise, wheelchair propulsion, rehabilitation exercise, brisk walking, cycling, or swimming.
Count any activity that makes breathing much harder, including vigorous adapted exercise. Enter 0 only if you did none—not because your activity uses a wheelchair or another adaptation.
Add more context (optional)
Use a level tape midway between the lowest rib and top of the hip after breathing out gently. BMI cannot distinguish muscle from fat; interpretation is cautious in adults 65 and over.
Use the test or measurement date. Leave unknown dates blank.
Improve Accuracy with Lab Results
Optional. Add only values you already know from recent blood or urine tests.
The four most useful entries here are usually LDL-C, HbA1c, eGFR, and UACR. Leave any unfamiliar field blank.
Does your laboratory use different units?
The units printed beside each field are the units used by this version. These are common U.S. reporting units. HbA1c accepts either % or mmol/mol; select the unit printed on the report. eGFR usually needs no conversion. Lp(a) already accepts either nmol/L or mg/dL.
This converter only changes reporting units. It does not decide whether a result is healthy. Laboratory methods and reference intervals can differ.
Date and test context
Leave blank if unknown. Use the sample date, not the day you entered it here.
Choose the report unit for the number you enter. Changing this choice does not convert the number in the box.
Date and test context
For example, a recent transfusion or a condition affecting red blood cells. Do not decide this from ancestry alone.
Leave blank if unknown. Use the sample date, not the day you entered it here.
Date and test context
Leave blank if unknown. Use the sample date, not the day you entered it here.
Date and test context
This answer does not diagnose chronic kidney disease or change a score.
Leave blank if unknown. Use the sample date, not the day you entered it here.
Usually listed as urine albumin-to-creatinine ratio. Skip if you have never had it measured.
Add advanced cardiovascular / metabolic data (optional)
Date and test context
A non-fasting value is retained as context. Fasting screening thresholds are used only when fasting is confirmed.
Leave blank if unknown. Use the sample date, not the day you entered it here.
Only enter a result obtained elsewhere; this tool does not calculate PREVENT internally.
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 the published reference population and test method apply.
Aerobic reserve
Use the test or measurement date. Leave unknown dates blank.
FRIEND treadmill percentile lookup is available for ages 20–79. Only direct treadmill CPET receives this reference. Wearable estimates, cycle tests, other methods, and ages outside the table keep their original value without a treadmill percentile. A custom domain score is not a validated percentage of health.
Muscle & mobility
Test method and date
Seated, hydraulic dynamometer adjusted to the hand, elbow bent and forearm neutral; best value from three attempts on each hand. This matches the iGRIPS reference protocol. Do not attempt a painful or unsafe test. Enter 0 only for an actual measured zero, never to mean “not tested.”
Use the test or measurement date. Leave unknown dates blank.
Test method and date
Stable standard-height chair, arms crossed; rise fully and sit five times, timing ends when fully standing on the fifth rise. The reference is for adults 50+ able to perform this test. Do not attempt a painful or unsafe test. Enter 0 only for an actual measured zero, never to mean “not tested.”
Use the test or measurement date. Leave unknown dates blank.
Test method and date
Normal footwear and walking pace: stand from an armchair, walk 3 metres, turn, return and sit; time from Go until seated. Have someone nearby for safety. Do not attempt a painful or unsafe test. Enter 0 only for an actual measured zero, never to mean “not tested.”
Use the test or measurement date. Leave unknown dates blank.
Test method and date
Eyes open, heel directly in front of the other foot, no support during the timed hold, up to 10 seconds. A helper must be ready to assist. Do not advance if easier standing positions are unsafe. Do not attempt a painful or unsafe test. Enter 0 only for an actual measured zero, never to mean “not tested.”
Use the test or measurement date. Leave unknown dates blank.
Select Yes only for a current or recent warning sign that has not already been medically assessed.
Automatic norming: grip strength uses iGRIPS international sex/age percentiles (20–100+); five-chair-rise uses pooled sex/age percentiles for adults 50+; TUG shows an age-context mean benchmark for adults 60+ while retaining the separate STEADI ≥12-second fall-risk screen. Screening thresholds and normative percentiles are displayed independently.
Complete Your Healthy-Aging Profile
Open the areas you want to review. Missing answers remain unknown; each result explains whether it has enough information for its stated interpretation.
Sleep & recovery — Add sleep quality, awakenings, and possible apnea signals.
Use a typical two-week period.
The estimate needs actual sleep duration (entered in Quick Assessment; note naps separately in your diary), restorative quality and awakening frequency. Daytime effects and symptoms guide the next step. Leave observations you cannot know, such as unobserved breathing pauses, unknown.
Use the last day of the typical two weeks you are describing. This helps distinguish a later observation from correcting the same record.
Nutritional Resilience — Review usual meals, eating ability, access, and weight change.
Describe usual intake, not a target.
Use a typical two-week period for meals. All three food-pattern answers are needed for a numerical estimate. The questions about eating, access and weight help decide what to do next; no blood test or exact protein count is required to complete the food-pattern review.
Enter 0 if none; leave blank if unknown. Percentage lost = (earlier weight − current weight) ÷ earlier weight × 100. Use comparable weights from the last six months and count loss you did not intend.
For consistency, use about 80 g per portion; 5 portions is about 400 g. Do not count starchy roots or juice as equivalent vegetable/fruit portions here.
Use a rough usual frequency. Processing alone does not tell you a food’s value; fortified foods and foods chosen for medical needs may be useful.
A recent severe problem also needs attention; do not wait for these time periods if you cannot eat or drink or are becoming unwell.
Keep existing clinical advice. This tool cannot calculate a personal prescription from general food answers.
Use the last day of the typical two weeks described. The separate weight-loss question covers six months.
Bone & fracture resilience — Add DXA or fracture history if available.
Copy a valid reported site. A heel or whole-body result is not a central DXA substitute.
Copy the Z-score separately; do not enter it as a T-score. Before menopause or in men under 50, Z-score reporting is generally preferred.
Use the test or measurement date. Leave unknown dates blank.
Cognitive Capacity — Reported changes and daily function; no cognitive score.
Compare with your usual abilities. Occasional forgetting is different from a noticeable change that concerns you.
Include a meaningful change beyond memory, such as difficulty following a familiar conversation or organizing a familiar task.
Describe a change from your usual ability. A physical or sensory barrier can also make a task difficult; this answer does not establish its cause.
Use this for a memory, thinking or behavior concern. A concern only about hearing, vision or mobility belongs in that section.
Sudden confusion needs emergency assessment even without other symptoms. Do not wait to answer the remaining questions.
This keeps an existing care plan visible. New sudden changes still need urgent attention.
Sensory Capacity — Hearing and vision with current support.
Include your usual hearing aids or listening support. This is not a hearing test.
A sudden change over hours or a few days, even in one ear, needs urgent same-day medical assessment.
Stable difficulty can coexist with useful hearing support. New symptoms require reassessment.
Think about reading, recognizing faces and moving around safely. Include your usual correction if you use it.
These signs need urgent eye or medical assessment even if ordinary tasks still seem manageable.
An assessed, stable limitation is not automatically an untreated problem. Continue agreed adaptations and follow-up.
Psychological & Social Resilience — Connection needs, daily participation and mood.
Use your recent experience, usually the past two weeks. These questions do not diagnose depression or measure personal worth. You can skip any question. Nobody monitors these answers.
In person, by phone or online. Count days, not people. There is no universal minimum target.
A small social circle may suit you; frequent contact can still feel lonely.
Consider emotional or practical help when needed. A trusted community service can count; family is not required.
0 = no stress; 10 = extreme stress. Use a typical recent period, not one exceptional moment.
0 = little current meaning or engagement; 10 = a strong sense of it. There is no required activity, belief or lifestyle.
This may reflect physical, sensory, social or environmental barriers. It does not diagnose a psychological problem.
Choose the persistent option when symptoms occur most days for at least two weeks. These brief prompts are not the PHQ-2 or a depression diagnosis. Persistent symptoms deserve discussion even when other answers look favorable.
Seek help sooner for severe or worsening symptoms; you do not need to wait two weeks.
If you need support now, in the US call or text 988. For immediate danger call 911; elsewhere use local crisis or emergency services. The System does not contact anyone.
Use this only if it helps identify the period covered by these answers. Leave unknown dates blank; do not use it in place of a symptom onset date.
Your Healthspan Profile
No single longevity score. Important weaknesses remain visible even when other areas are strong.
Your profile is a map, not a grade.Strong areas stay visible, but an important weakness or clinical flag cannot be hidden by better results elsewhere.
Your next step
Your Practical Action Plan
Turn the priorities in this profile into one manageable first step, something useful to track, and a clear point for review.
Strong
Good
Opportunity
Priority
Major priority
Current direction tells you what kind of attention is needed: Maintain a supported favorable pattern; Verify named information gaps; Improve an identified, modifiable weakness; or arrange Clinical follow-up for a safety or care finding. A score band and a direction describe different things. Categorical means a descriptive result, not a numerical grade. The polygon's outer edge is not an individual health target.
Clarify missing evidenceAdd available lab results with their units, dates and context.
Measure reserve directlyAdd VO₂, grip, chair-rise, or mobility tests.
Go comprehensiveAdd sleep quality, nutrition, bone, cognition, sensory, and social context.
Clinical / safety flags
0
Numerical domains below 55
0
Core-data coverage
0%
BMI / waist-height ratio
—
What this profile means
Risk = contextual threats such as Lp(a), previous disease, or CAC.
Control = current modifiable disease-risk factors such as BP, LDL, glucose, and kidney markers.
Reserve = physical performance, using applicable measurements where available and clearly labeled proxies otherwise.
Capacity and recovery = reported cognition, sensory function, psychological/social context, sleep and nutrition. These reports are not formal clinical tests.
Assessment coverage by system
Coverage describes selected entered data, with product-defined weights. It does not measure accuracy, health or clinical certainty. Even 100% coverage can coexist with Verify or Clinical follow-up when dates, test context, applicability or safety need attention.
Peer Benchmarks
Direct peer comparisons are shown only where a validated reference is embedded. TUG remains an age-context benchmark rather than a percentile.
Assessment Audit Trail
Disease-risk control
Physical reserve
Intrinsic capacity & resilience
Data Worth Getting
Missing measurements are ranked by how much they would improve confidence—not treated as health deficits.
From information to action
Your Practical Action Plan
Choose one realistic focus, take the first step, and return to review what changed. Important safety and professional follow-up priorities remain visible.
How Every Action Plan Works One shared six-stage journey, adapted to the kind of next step you need.
Results describe every domain; this panel lists supported next steps. A Verify direction can mean checking a named entry in Data Input. It does not automatically generate a separate plan. Your chosen focus stays active unless you switch it; safety and professional follow-up remain visible.
The six stages are one guided journey—not six separate assignments. The first three stages explain the concern, check the relevant safety limits, and choose the right route. Stage 4 may be a lifestyle action, an observation, a professional follow-up step, or an urgent safety action. Stage 5 reviews what happened or what became clearer. Stage 6 helps you decide what comes next.
1UnderstandWhy this matters
2Check safetyWhat needs care first
3Choose routeWhat fits now
4Take next stepAct or record
5ReviewWhat happened?
6Decide nextContinue, adjust, or get help
Stage 4 is not always a seven-day checklist. The record matches the plan. Sleep uses nights. Aerobic, strength, and balance plans use sessions. Nutrition uses food or meal records. Social connection uses milestones. Blood-pressure plans record actual morning and evening averages. Clinical pathways use status or the specific information needed for follow-up.
One complete example
Restless-leg symptoms: from the first answer to the next decision
- Understand: The entered answer suggests that may be contributing to disrupted sleep. It does not establish a diagnosis.
- Check safety: Rapid worsening, unsafe , new weakness, swelling, or severe pain changes the route and may require faster professional assessment.
- Choose route: The appropriate starting route is observation plus professional follow-up—not a general sleep-hygiene challenge.
- Take the next step: For seven nights, record when the sensations occur, whether movement relieves them, sleep disruption, daytime effects, medicines, and relevant health context. Arrange professional guidance rather than waiting when symptoms are serious.
- Review: Ask whether the record was completed, whether the pattern became clearer, whether anything worsened, and whether professional follow-up was arranged. Observation is not scored as symptom improvement.
- Decide next: Bring the record to a healthcare professional, continue recording only if useful, and follow the cause-specific evaluation or treatment plan. Other routes, including , apply only when the sleep problem fits them.
You can preview every stage before starting. Later steps remain flexible because your experience, safety, and new health information may change the best route.
Your Recommendations
Start with one clear step. Keep the other priorities in view.
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.
Ranking is a guide to attention. It is a product decision based on the entered information, not a prediction of which action will benefit you most. Your chosen Action Plan can remain different from the first recommendation.
Missing information is not a failure. It can limit what the System can assess; it is not scored as poor health.
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.
Choose changes to explore
Blood pressure
Current: —
Leave both blank to keep current BP unchanged.
LDL cholesterol
Current: —
Uses the same treatment-aware LDL scoring as the main engine.
Aerobic fitness
Current: —
When a valid age/sex reference is available, the same FRIEND percentile engine is used.
Strength training
Current: —
This changes the strength proxy only when direct grip/chair performance is not available.
Sleep
Current: —
Sleep above the usual 7–9 hour range is treated contextually rather than automatically rewarded or penalized.
Protein intake
Current: —
Generic higher-protein scoring is disabled when CKD, low eGFR, or albuminuria makes protein advice kidney-specific.
Waist circumference
Current: —
Body-composition context changes, but it does not dominate the healthspan profile.
Nicotine exposure
Current: —
This illustrates the profile effect of removing current exposure; it does not model how quickly risk falls after quitting.
Your scenario at a glance
Waiting for a scenario
Choose one or more realistic changes
The System will explain what changes, why it changes, and whether your weakest-link priorities move.
Visual profile comparison
Affected domains will appear here as current and simulated comparison bars.
What changed—and why?
The simulator will connect each selected target to the domain rule it changes.
View detailed domain scores
Choose one or more target changes and click Simulate changes.
The simulator recomputes the same profile rules used by the assessment. It does not predict clinical outcomes, estimate years of life gained, calculate biological-age reversal, or determine how achievable a target may be. Possible relationships outside the scored rules are not counted as simulated improvements. Cognitive, sensory and psychosocial categories are not modeled by these sliders; reassess their actual answers and care context separately.
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.
Saved assessments
0
First snapshot
—
Latest snapshot
—
Time span
—
Trend chart
The chart uses snapshot dates; measurement dates are listed below. Missing values break the line. A new snapshot of an old report is not a new measurement.
Save at least two snapshots to see a longitudinal comparison.
Whole-profile comparison
Snapshot history
| Snapshot saved | Selected metric | Measured / reported | Flags | Action |
|---|
Understand what your results are telling you
Choose a question. Explore the information behind it, then connect it to a practical next step.
Read the full explanation & sources
Blood pressure, atherogenic lipids, nicotine exposure, and established vascular disease shape the long-term risk of heart attack, stroke, heart failure, and vascular damage.
What matters most
Keep blood pressure and atherogenic cholesterol appropriately controlled and avoid tobacco/nicotine exposure.
Takeaway: Excellent fitness does not cancel uncontrolled hypertension or severe lipid risk.
Evidence AAHA/ACC cardiovascular prevention guidance; AHA Life’s Essential 8
Read the full explanation & sources
HbA1c describes a longer glucose-exposure window; a glucose reading describes a particular time. HbA1c does not require fasting. A separate glucose value needs confirmed fasting before fasting screening bands are applied.
The display uses a usable HbA1c unless confirmed-fasting glucose shows a higher screening concern. A lower result does not cancel a higher concern. An unusable second marker does not erase the usable first one.
Screening ranges suggest what needs review or confirmation. A custom score is neither a diagnosis nor an individual treatment target; known diabetes follows the person's care plan.
Read the full explanation & sources
Kidney filtration and urine albumin provide different information. Interpret eGFR together with UACR; an abnormal available result deserves appropriate follow-up even when the other result is missing.
The displayed KDIGO-style category does not establish how long an abnormality has been present or diagnose chronic kidney disease from one result. The number out of 100 is a custom display mapping, not a measured percentage of kidney health.
Keep the report dates and existing care context. Do not wait to complete the pair before arranging indicated follow-up.
KDIGO 2024 CKD guideline
Read the full explanation & sources
VO₂max reflects the integrated ability of the heart, lungs, circulation, and muscles to deliver and use oxygen during demanding activity.
What matters most
Regular aerobic activity builds capacity; direct VO₂ measurement provides capacity information that exercise minutes alone cannot establish. This version embeds FRIEND 2015 treadmill references; cycle tests and estimates remain visible without a treadmill percentile.
Takeaway: Activity is the behavior; cardiorespiratory fitness is the capacity produced by genetics, health, and training.
Evidence AHHS Physical Activity Guidelines; FRIEND fitness reference data
Read the full explanation & sources
Strength supports independence, glucose disposal, mobility, recovery from illness, and the ability to keep performing daily tasks as reserve declines with age.
What matters most
Progressive resistance training plus adequate nutrition. Grip and chair-rise values use reference percentiles only when the age, sex and test method apply. The displayed composite is a custom score, not a validated diagnosis. A low strength screen or unsafe test attempt has its own assessment route.
Takeaway: Muscle size alone is not the goal—usable strength and function are.
Evidence AHHS physical-activity guidance; older-adult strength consensus
Read the full explanation & sources
Mobility and balance determine whether physical reserve can be used safely. Bone resilience matters because a single serious fracture can sharply reduce independence.
What matters most
Strength, balance practice, safe mobility, fall prevention, vision/footwear review when relevant, and appropriate bone assessment.
Takeaway: No reported falls does not measure mobility capacity. Use safely obtained standard tests; an inability to perform one is recorded separately. The TUG population mean is not an individual normal range.
Evidence ACDC STEADI; osteoporosis screening guidance
Read the full explanation & sources
Fracture history, falls, medicines and an appropriately interpreted bone-density report help establish the next step. An absent DXA result is not a zero score, and no reported fracture does not measure bone strength.
The usefulness of a T-score or Z-score depends on age, menopause and the measurement site. Keep the full report and seek interpretation when needed; do not arrange a scan solely to complete this display.
ISCD 2023 Adult Positions; osteoporosis screening guidance
Read the full explanation & sources
BMI describes body size. Waist-to-height ratio adds context about central adiposity when BMI is below 35. Neither directly measures fat or muscle.
A waist-to-height ratio from 0.5 to below 0.6 suggests increased central adiposity; 0.6 or above suggests a higher level. These bands do not set an individual weight-loss target. Interpret BMI cautiously in older or muscular adults, and use appropriate guidance during pregnancy, significant swelling or other limitations.
Measure consistently, consider metabolic health, strength, function and weight trend, and choose a next step only when the context supports it.
Read the full explanation & sources
Describe actual sleep during your main sleep period, how restorative it feels, awakenings and next-day function. Use the same typical two-week period. A wearable estimate or a diary can help recall; neither diagnoses a sleep disorder.
Duration, quality and awakenings feed a custom, unvalidated numerical estimate. One answer cannot describe the whole domain. Longer sleep is interpreted in context. A high score does not rule out breathing problems or other disorders.
Next step: Maintain a workable favorable pattern; Verify missing information; Improve a supported gap; seek Clinical follow-up for breathing pauses, marked sleepiness or a persistent impairing problem. Unknown partner observations may stay unknown.
The Sleep pathway offers a short diary, a relevant experiment or clinical discussion. Seven nights is an observation window, not a promised recovery time. Persistent insomnia may need CBT-I; sleep-hygiene tips alone are not its recommended treatment. Do not extend time in bed indefinitely or start unsupervised sleep restriction.
Read the full explanation & sources
Usual meals, enough intake, eating ability, food access and unintended weight change matter together. A food-pattern score cannot show whether every nutrient is adequate or diagnose malnutrition.
The custom estimate requires all three food-pattern answers. Protein is an optional component when age, body size and clinical context allow a general comparison. Reaching that reference earns no further points for taking more. Days-per-week cues and numerical weights are product conventions, not validated clinical thresholds.
Next step: A favorable complete picture can say Maintain despite Moderate confidence in self-reported food amounts. Missing important context says Verify. A specific suitable food or access gap can say Improve. Eating difficulty, prolonged low intake or significant unplanned weight loss needs assessment before ordinary meal optimization.
The Nutrition review asks what you eat, what makes it difficult, which support is needed and when you will review it. Saved notes reappear at review; they do not change scores. Existing nutrition advice takes priority. Fasting-window length is context only; it earns no points.
Read the full explanation & sources
These categories describe reported concerns and care needs. They do not measure cognition, hearing acuity, visual acuity or mental health, and are not a validated WHO ICOPE assessment.
A single concern about memory, thinking or a new task difficulty can justify a healthcare discussion. Sudden confusion needs emergency assessment. Existing care should be continued; an assessment is not repeated just to improve the display. Sleep, mood, medicines, language, hearing, vision and physical barriers can affect the history and testing.
No reported change does not prove normal cognition. Unknown answers remain unknown, and an unavailable outside observer is not recorded as a reassuring observation.
Read the full explanation & sources
These categories describe reported concerns and care needs. They do not measure cognition, hearing acuity, visual acuity or mental health, and are not a validated WHO ICOPE assessment.
Answer for daily function with your usual aids or correction. Difficulty can remain stable despite appropriate treatment or rehabilitation; it should not automatically be called untreated. New sudden hearing change or a vision warning sign takes priority over an existing plan.
Maintain can mean continuing useful support for a stable limitation. It does not mean hearing or vision has become normal. Unanswered information about one sense is not supplied by the other.
Read the full explanation & sources
These categories describe reported concerns and care needs. They do not measure cognition, hearing acuity, visual acuity or mental health, and are not a validated WHO ICOPE assessment.
Connection depends on your needs and available support, as well as contact frequency. Stress, purpose, mood and participation stay visible separately; one good answer cannot cancel a concern in another area. A physical disability or access barrier is not a psychological diagnosis.
Persistent mood symptoms or substantial daily difficulty leads to professional support. Immediate safety concerns lead to crisis or emergency help. Nobody monitors your answers. Brief questions and the product's stress/purpose prompts are not diagnostic scales.
The connection plan asks what contact would feel useful. The resilience review asks for a recent example, its effect, a chosen next step and a review plan. Use Save my records; the notes are displayed at review, never interpreted to change health scores.
How the domains fit together & how evidence is used
The Longevity Pyramid
Higher layers can be interesting, but they should never substitute for an unresolved problem lower in the pyramid.
Optimization & ExperimentalTime-restricted eating, sauna, NAD+/NMN research, rapamycin, senolytics, epigenetic reprogramming
Functional ReserveVO₂max • strength • mobility • balance • cognition • sensory function • participation
Risk-Factor ControlBlood pressure • LDL/ApoB • glucose • kidney health • bone/fall risk • body composition
FoundationsNo tobacco • regular physical activity • resistance training • healthy diet • adequate sleep • meaningful social connection
How to read this pyramid: experimental longevity ideas may eventually become useful, but the human outcome evidence is much less mature than the evidence supporting physical activity, tobacco avoidance, cardiovascular-risk control, healthy sleep, and basic nutrition.
Evidence ladder used by this system
A
StrongGuidelines and/or substantial human outcome evidence. These actions can drive core recommendations.
B
GoodUseful human evidence or strong professional guidance, but less definitive than Grade A.
C
EmergingPromising or indirect evidence. May educate, but should not displace stronger actions.
Research
ExperimentalMechanistically interesting or early clinical research; not part of the core healthspan score.
Optional reading: perspectives in longevity research
Three influential longevity perspectives
These viewpoints can help readers understand the field. They do not determine the system’s score.
Peter Attia, MD
Preventive medicine / functional reserve
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.
How this system uses the idea: close alignment on VO₂max, strength, mobility, and risk-factor control. His personal training prescriptions are not treated as universal clinical guidelines.
Valter Longo, PhD
Gerontology / nutrition / fasting biology
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.
How this system uses the idea: strong agreement on food quality and avoiding chronic overnutrition. FMD and prolonged fasting remain outside the core score because human longevity-outcome evidence is less established and older adults must protect muscle.
David Sinclair, PhD
Molecular aging / NAD+ / epigenetics
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.
How this system uses the idea: scientifically interesting but intentionally separated from proven healthspan foundations. NAD+ boosters, NMN, and epigenetic reprogramming are not awarded core longevity points.
Evidence synthesis: the system is closest to mainstream preventive medicine on what users should do today: exercise, preserve strength, control cardiovascular/metabolic risk, sleep adequately, eat well, avoid tobacco, maintain function, and address medical problems. Expert-specific or experimental strategies are educational layers—not substitutes for those fundamentals.
Methodology & Limits
Current interpretation rules — methodology 1.5
This educational system describes separate health domains. It does not diagnose a condition, calculate biological age or predict years of life. The custom scores, directions and recommendation ranking have not been clinically validated as a combined system.
How to read a result
A number out of 100 is a display convention. Measured means that an entered value comes from a test or measurement; the System does not verify the report or its accuracy. Estimated and categorical results have different limits. A favorable self-report does not establish normal clinical function.
Confidence describes rule-based input support, not statistical certainty. Coverage counts selected entries with product-defined weights, not completeness of medical assessment. Neither establishes that a custom score predicts health outcomes.
| Current direction | Practical meaning |
|---|---|
| Maintain | Continue a supported favorable pattern or useful existing care. This does not mean no health risk. |
| Verify | Clarify the specific missing or uncertain information. Add available evidence in Data Input; a new test or habit is not automatically required. |
| Improve | The entered information identifies a modifiable concern. The next step may be an observation or review before choosing a particular habit. |
| Clinical follow-up | A safety or care finding takes priority over ordinary optimization. Urgency comes from the specific message, not the color or score. |
How the main domains are handled
Heart & Vessels describes current BP, LDL-C and nicotine control. It is not total cardiovascular risk; prior disease, Lp(a), CAC, treatment and other context remain separate. Major uncontrolled factors and explicit clinical findings cannot be hidden by favorable components.
Glucose markers are checked separately. HbA1c does not require fasting. Usable HbA1c is preferred unless confirmed-fasting glucose has a higher screening band; a lower result does not cancel a concerning one. Missing context for a second marker does not erase the first. Known diabetes and qualifying high or low results need individualized interpretation instead of a general-reference score.
Kidney interpretation uses eGFR together with UACR. A missing partner result cannot cancel an abnormal available marker. A single pair does not establish chronicity or diagnose CKD; the score is a custom mapping of the category.
Physical comparisons require an applicable age, sex reference and test protocol. A measured VO₂ result is not replaced by an activity proxy when reference comparison is unavailable. Bone density and body size remain contextual. Sleep and nutrition scores are self-report estimates; cognition, sensory function and psychological/social context remain categorical.
Recommendations and your Action Plan
Recommendations follow explicit safety findings and supported gaps in the entered profile. Their ranking is a product rule, not a prediction of personal benefit. The Action Plan keeps one chosen focus while retaining relevant clinical and information tasks. Verify may simply mean checking a named field; not every domain needs a separate plan.
Stages 1–3 explain the reason, review safety and select a route. Stage 4 records the chosen step; Stage 5 reviews the saved information; Stage 6 chooses what follows. Back and Next allow review without recording completion. Use Save my records or Save review to commit entries. Switching focus preserves saved progress. Empty cycles are excluded from recovery history.
Notes are shown back to you at review. The System does not analyze the writing, prove benefit from a check-in or increase a health score because a task was completed. Plan-review dates and measurement/outcome timing are separate.
Expected reach, What If and Trends
Expected reach describes areas an action may support. What If recalculates only explicitly modeled inputs in a temporary scenario; it does not infer that better sleep or walking changed your glucose, kidney results or another unmeasured outcome. Invalid targets block calculation, and actual clinical guidance remains in force.
Trends compares saved entries. Score changes are descriptive, not validated measures of clinical improvement. The 1-point grouping is a display convention. Snapshot dates and measurement dates are different; unknown dates, changed methods, new input sources or changed rule versions can prevent comparison. Missing points break the chart line. Observed changes together do not establish a common cause.
Storage and recovery
Assessment fields save in this browser. Action records require explicit saving. Data & Backup can export and restore assessment entries, snapshots and saved plans. A supported browser may also update a user-selected local backup file. The prototype does not upload those records or provide account synchronization. The recovery file contains unencrypted health information.
Evidence and validation limits
The evidence framework includes ACC/AHA cardiovascular guidance, ADA diabetes guidance, KDIGO kidney guidance, physical-function references, HHS activity guidance, CDC STEADI, osteoporosis/bone-density guidance, ESPEN nutrition guidance and cognitive, sensory and psychosocial care resources. Recommendations include their relevant source links. Guideline support for a measurement or action does not validate this product's custom scoring or ranking.
The embedded FRIEND 2015 values were cross-checked against all 84 FRIEND cells reproduced in Rossi Neto et al. (2019), Table 2. The original registry population and treadmill protocol still limit applicability; this is not a switch to newer reference standards.
Reference basis
| Module | Primary basis | Current use |
|---|---|---|
| VO₂ | FRIEND treadmill CPET reference standards | Direct treadmill CPET only; approximate percentile, age 20–79 |
| Kidney | KDIGO GFR × albuminuria framework | Joint risk stratum |
| Grip strength | iGRIPS / Tomkinson et al. 2025 | Confirmed protocol and applicable age/sex percentile; separate older-adult EWGSOP2 screen |
| Chair rise | Grgic et al. pooled FTSST norms | Confirmed protocol and applicable age/sex percentile; separate older-adult EWGSOP2 screen |
| 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 |
Outside the current scope
The System does not perform a formal cognitive test, a psychiatric diagnostic scale, FRAX or its own PREVENT calculation. An externally obtained PREVENT result needs compatible context. Unified physical reference sets, causal attribution across domains, drug prescribing and experimental longevity treatments are outside the current model.
Glossary
Plain-language explanations of the medical, scientific, and technical terms used throughout the Healthspan & Longevity Intelligence System.
Tip: You do not need to learn these terms before using the assessment. Use this page whenever you encounter an unfamiliar abbreviation or concept.
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A
Actionability
How practical and realistic an action is for changing a health factor.
In this system: Used when the recommendation engine ranks what to address first.
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.
In this system: UACR is the urine test used to estimate albuminuria. The result is interpreted with eGFR, kidney history, and whether the finding persists over time.
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.
In this system: Used as an advanced cardiovascular risk marker.
ASCVD Atherosclerotic Cardiovascular Disease
Heart and blood-vessel disease caused by plaque buildup in arteries, including heart attack, ischemic stroke, and peripheral artery disease.
In this system: Used to distinguish primary prevention from people who already have established cardiovascular disease.
Atherosclerosis
The buildup of cholesterol-rich plaque inside artery walls. Over time it can narrow arteries or trigger blood clots.
In this system: Central to cardiovascular-risk interpretation.
B
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.
In this system: Not used as a score in this system.
Blood pressure BP
The force of blood against artery walls. It is reported as systolic pressure over diastolic pressure, for example 120/80 mmHg.
In this system: A major cardiovascular-control measure.
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.
In this system: Used only as supporting body-composition context.
C
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.
In this system: Used as cardiovascular risk context rather than a lifestyle score.
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.
In this system: Used to assess lower-body strength and functional reserve.
CKD Chronic Kidney Disease
Persistent abnormalities in kidney structure or function, usually present for at least three months.
In this system: The system avoids diagnosing CKD from a single abnormal value.
Clinical flag
A result that may deserve medical attention and is kept separate from ordinary healthspan scoring.
In this system: Clinical flags cannot be averaged away by strong results in other domains.
Clinical-first action
A recommendation that deserves medical follow-up before lifestyle optimization or experimental longevity strategies.
In this system: Highest priority lane in the recommendation engine.
Confidence / input support
A rule-based description of the amount and type of input supporting this result. It is not a statistical certainty or a measure of clinical validation.
In this system: Measured inputs, estimates, missing information, and reference applicability have different limits. Input support does not prove that a custom score predicts health outcomes.
Coverage
How much of the important information for a domain has been supplied.
In this system: Missing data lower coverage, not the health score.
CPET Cardiopulmonary Exercise Testing
A supervised exercise test that directly measures oxygen use, carbon dioxide production, breathing, and cardiovascular response during increasing effort.
In this system: The most direct method for measuring VO₂max or VO₂peak.
D
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.
In this system: A strongly supported dietary approach for blood-pressure control.
DBP Diastolic Blood Pressure
The lower blood-pressure number. It reflects arterial pressure while the heart relaxes between beats.
In this system: Used together with systolic blood pressure.
DXA Dual-energy X-ray Absorptiometry
A low-radiation scan commonly used to measure bone mineral density and help assess osteoporosis risk.
In this system: Used in the Bone & Fracture Resilience section.
E
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.
In this system: Interpreted together with UACR rather than alone.
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.
In this system: Shown on recommendations.
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.
In this system: Provides screening anchors for grip strength and chair-rise performance.
F
Fasting glucose
Blood glucose measured after an overnight fast, typically at least 8 hours without caloric intake.
In this system: Used when HbA1c is unavailable or as additional metabolic context.
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.
In this system: An important signal of possible osteoporosis or increased fracture risk.
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.
In this system: Not currently embedded in the system because implementation/licensing needs to be handled separately.
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.
In this system: Used for VO₂max peer-percentile interpretation.
G
Grip strength
The maximum force produced when squeezing a hand dynamometer.
In this system: A practical measure of muscle strength and functional reserve.
H
HbA1c Hemoglobin A1c
A blood test that reflects average blood glucose exposure over roughly the previous 2–3 months.
In this system: Used for metabolic-health assessment and diabetes-range screening.
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.
In this system: Used mainly as cardiovascular context.
Health gap
The difference between a domain's current status and the system's high-reserve reference range.
In this system: Used internally when ranking recommendations.
Healthspan
The portion of life spent in good health and able to function independently, rather than simply the number of years lived.
In this system: The central outcome this system is designed around.
I
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.
In this system: Used to broaden the system beyond laboratory risk factors.
K
KDIGO Kidney Disease: Improving Global Outcomes
An international organization that publishes evidence-based guidelines for kidney disease.
In this system: Its eGFR × albuminuria framework is used in the kidney module.
L
LDL-C Low-Density Lipoprotein Cholesterol
The amount of cholesterol carried in LDL particles. Higher levels generally increase atherosclerotic cardiovascular risk.
In this system: A main cardiovascular-control variable.
Lean mass
Body mass that is not fat, including muscle, organs, water, and bone components.
In this system: Used only as supporting body-composition context because devices differ in accuracy.
Longevity
Length of life. Longevity is not identical to healthspan; living longer does not necessarily mean living longer in good function.
In this system: The system emphasizes healthspan and functional reserve rather than lifespan prediction.
Lp(a) Lipoprotein(a)
A cholesterol-carrying particle largely determined by genetics. High levels can raise cardiovascular risk independently of LDL-C.
In this system: Treated as an inherited risk enhancer, not as a lifestyle failure.
M
Metabolic health
How well the body regulates glucose, insulin-related processes, lipids, body composition, and energy balance.
In this system: Represented mainly through HbA1c/glucose and related context.
mmHg Millimeters of mercury
The standard unit used to report blood pressure.
In this system: For example, 120/80 mmHg.
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.
In this system: Used only when direct aerobic-fitness measurements are unavailable.
N
nmol/L Nanomoles per liter
A concentration unit used by some laboratories, including for Lp(a).
In this system: Lp(a) values in nmol/L are not automatically converted to mg/dL because the relationship is not fixed.
Non-HDL cholesterol Non-HDL-C
Total cholesterol minus HDL-C. It represents cholesterol carried by all potentially atherogenic particles.
In this system: Used as supporting cardiovascular context.
O
Osteopenia
A bone-density level lower than normal but not in the osteoporosis range when T-score criteria are appropriate.
In this system: May indicate increased fracture risk depending on the broader clinical context.
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.
In this system: Bone interpretation depends on age, sex, menopausal status, fracture history, and other factors.
P
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.
In this system: Used for VO₂max, grip strength, and chair-rise reference comparisons where the published reference and test method apply.
PREVENT Predicting Risk of Cardiovascular Disease Events
An American Heart Association risk framework that estimates future cardiovascular risk in adults without established cardiovascular disease.
In this system: This system can accept an externally obtained PREVENT result but does not calculate it internally.
Primary prevention
Preventing a first cardiovascular event in a person who has not already had established atherosclerotic cardiovascular disease.
In this system: PREVENT applies to primary-prevention settings.
Protein g/kg/day
Daily protein intake expressed as grams of protein per kilogram of body weight per day.
In this system: Used to judge protein adequacy more fairly across different body sizes.
R
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.
In this system: A core concept behind Aerobic, Strength, and Mobility domains.
Resting heart rate RHR
Heart rate measured while resting and relaxed.
In this system: Used as supporting cardiovascular context rather than a dominant score.
S
Sarcopenia
Age-related loss of muscle strength and muscle quantity or quality that can impair physical function.
In this system: The system screens for low strength but does not diagnose sarcopenia.
SBP Systolic Blood Pressure
The upper blood-pressure number. It reflects arterial pressure when the heart contracts.
In this system: Used together with diastolic blood pressure.
Secondary prevention
Preventing additional cardiovascular events in someone who already has established cardiovascular disease.
In this system: Handled differently from primary prevention.
Sedentary time
Time spent sitting or otherwise awake with very low energy expenditure.
In this system: Used as lifestyle context; it does not replace direct fitness measurement.
STEADI Stopping Elderly Accidents, Deaths & Injuries
A CDC fall-prevention framework for screening and reducing fall risk in older adults.
In this system: Provides practical mobility and fall-risk screening anchors.
T
T-score
A bone-density result comparing a person's bone mineral density with that of a healthy young adult reference population.
In this system: Used mainly in postmenopausal women and men age 50 or older.
Triglycerides TG
A type of fat carried in the blood. Very high levels can raise pancreatitis risk and often reflect metabolic or dietary factors.
In this system: Used in cardiovascular/metabolic risk interpretation.
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.
In this system: Used for mobility and fall-risk screening.
U
UACR Urine Albumin-to-Creatinine Ratio
A urine test that compares the protein albumin with creatinine. It can reveal signs of kidney damage even when kidney filtration still appears normal.
In this system: Interpreted together with eGFR and known kidney history. One abnormal result alone does not diagnose chronic kidney disease.
Ultra-processed foods UPF
Industrially formulated foods that often contain refined ingredients, additives, and little intact whole food.
In this system: Used as part of the dietary-pattern assessment, not as a stand-alone diagnosis.
V
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.
In this system: A major measure of aerobic reserve.
VO₂peak Peak Oxygen Uptake
The highest oxygen uptake reached during an exercise test when a true physiological maximum cannot be confirmed.
In this system: Often used similarly to VO₂max for functional assessment, with appropriate context.
W
Waist-to-height ratio WHtR
Waist circumference divided by height using the same units.
In this system: A simple measure of central body-size distribution and metabolic risk context.
Z
Z-score
A bone-density result comparing a person with others of the same age and sex.
In this system: Generally preferred over T-score in younger adults for bone-density interpretation.
Epigenetic reprogramming
An experimental approach that attempts to reset patterns of gene regulation associated with cellular aging while preserving cell identity.
In this system: Discussed only in the research/experimental layer; it does not affect the healthspan score.
Fasting-mimicking diet FMD
A multi-day, low-calorie eating pattern designed to reproduce some biological responses to fasting while still providing limited food.
In this system: Presented as a Valter Longo research strategy, not a core recommendation for all users.
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.
In this system: May be discussed in nutrition/aging research but is not directly scored.
mTOR Mechanistic Target of Rapamycin
A cellular signaling pathway that responds to nutrients, energy, and growth signals and helps regulate growth and protein synthesis.
In this system: Relevant to aging biology research; it is not a user-facing treatment target in the core system.
NAD+ Nicotinamide Adenine Dinucleotide
A molecule required for cellular energy metabolism and many enzyme reactions, including reactions involving DNA repair and sirtuins.
In this system: Appears in the experimental molecular-aging education layer, not the core score.
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.
In this system: No core longevity points are awarded for using NMN.
Rapamycin
A prescription drug that inhibits mTOR and is used clinically for specific medical indications. It is also being studied in aging research.
In this system: Classified as experimental for healthy-aging use; the system never recommends self-prescribing it.
Senolytics
Experimental compounds intended to selectively remove senescent cells—cells that have stopped dividing and may produce inflammatory signals.
In this system: Research-stage longevity strategy; not part of the core recommendation engine.
Sirtuins
A family of enzymes involved in cellular stress responses, metabolism, DNA regulation, and NAD+-dependent signaling.
In this system: Discussed mainly in relation to Sinclair’s molecular-aging research.
Time-restricted eating TRE
An eating pattern in which daily food intake is limited to a consistent time window, such as 8–12 hours.
In this system: May be useful for some people as a metabolic or behavioral tool, but it is not required for a strong healthspan score.
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