Skip to current section

Healthspan & Longevity

Intelligence System

Free educational toolv1.8.21-rc8-actionplan6
Your health entries stay in this browserPrivacy & saving

Health information entered in this tool is processed and saved in your browser. It is not sent to a server by this assessment. An independent recovery file can preserve your records if browser or site data is cleared.

A fuller view of healthy aging

See the bigger picture of your health.

Explore what is working well, what needs a closer look, and where your next step could make a difference.

Build a profile across 13 areas—from heart health and strength to sleep, memory, and social connection.

About 3 minutes to begin. Use what you know; leave unknowns blank.

Free to use No account needed Add information at your pace
Man and woman illustrated with visible brain, heart, lungs, bones and blood vessels.
Body systems shown for illustration.
From information to a next step

A clear place to begin.

  1. Start with what you know

    Answer basic questions about your health and daily life. Add existing lab or fitness results when you have them.

  2. Understand your profile

    See strengths, areas that deserve attention, and information gaps that may need checking.

  3. Choose a practical next step

    Use your Action Plan to focus on one task. Revisit your information and compare saved results over time.

Explore before you begin

What makes up your healthspan?

Choose a group to see the areas it includes. You can explore without entering personal information.

Your information sets the limits. Missing entries stay visible as gaps. Some results need measurements or context before they can be interpreted.

This is an educational tool for adults. It supports understanding and discussion; it does not diagnose conditions or prescribe treatment.

Your data · your control

Your records & backups

The System works from this browser. Keep a separate file so you can recover your saved work if browser data is lost.

Your working copy

Saved in this browser

Assessment entries save automatically. In your Action Plan, use Save my records to keep your notes and observations.

Checking the current record…

Browser storage

This is browser storage, not a cookie or a file in Downloads. Clearing this site’s data can remove it.

Two ways to keep a backup

Use either, or keep both.

Updates automatically

A connected file

Choose one JSON file on your device. Saved changes go to that same file while the System is open and file access is available.

Checking file access… Choose a file on your device

A remembered filename alone does not mean the file is connected.

No successful file save recorded yet.

Access is checked when you return and before writing.

Checking whether this browser supports file connection…

Stays unchanged

A downloaded copy

Save a dated JSON file to your device. This copy stays as it was at download time. Download again whenever you want a newer copy.

Independent of the connected file

Downloading a copy does not connect, disconnect, or replace your automatic backup.

No download recorded in this browser.

The file does not update automatically.

Works without a file connection. Check your browser’s Downloads folder after saving.

Need to recover your record?

Restore from either kind of backup file. You will see what it contains before choosing to replace this browser’s record.

Restoring a file loads its saved data. It does not connect that file for automatic updates.

What is included, and what happens when I close the System?

Both file methods include saved assessment entries, snapshots, and saved Action Plan routes, notes, observations, reviews and past cycles. Unsaved Action Plan edits are not included: use Save my records first.

The browser copy usually stays here after you close the System. A connected file stops receiving updates while the System is closed. When you return, access is checked again. If access needs renewing or the copies differ, automatic backup stays off until you reconnect and review them.

The header shows the connection status throughout the System. Lost access is reported when detected on return or during a file check or save; the System cannot monitor the file while closed. Wait for Connected · up to date before closing if you want the latest saved changes in that file.

Keep backup files private. They contain health information and are not encrypted. The System does not upload them.

Manage the browser copy

Clearing the browser copy removes the System data saved here. Any independent recovery file you created is left unchanged.

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.
When was this weight measured? Check this date when changing weight. Saving today does not mean measured today. This date applies only to weight. Leave it blank if unknown.
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

See your health domains together, then explore any result in detail.

Your results at a glance

Read the current direction first. Select any domain for its explanation and next step.

Your profile shape

The polygon uses eight numerical domains; gaps mean a score is unavailable. All 13 domains appear in the overview. The outer edge is not an individual health target.
How to read the polygon

A point farther out represents a higher custom score on that axis. The five descriptive domains have no numerical point. Strong results elsewhere do not cancel an important weakness or clinical finding.

Strong Good Opportunity Priority Major priority

The shape is a guide to the entered information, not a diagnosis or a single grade for your health.

Why can a Good score still say Verify or Improve?

A score or descriptive result summarizes the entered information. The current direction tells you what kind of attention is needed. A favorable score can still need verification, and a specific modifiable concern can deserve improvement within the Good band. Clinical follow-up takes priority when the entered findings call for care. Descriptive results are categories, not numerical grades.

Explore each health domain

These are the same results shown above, with their evidence, interpretation and suggested next step.

Disease-risk control
Physical reserve
Intrinsic capacity & resilience
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.

More detail when you need it

How these results were assessedAssessment Audit Trail: data sources, input support and limitations

Input support describes the evidence available to the System. It is not a measure of clinical certainty or validation.

Physical measurements & peer references

Direct peer comparisons are shown only where a validated reference is embedded. TUG remains an age-context benchmark rather than a percentile.

Information coverage & profile statistics

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.

Clinical / safety flags
0
Numerical domains below 55
0
Core-data coverage
0%
BMI / waist-height ratio
—
Assessment coverage by system

Add or update your information

Use information you already have or obtain through appropriate care. You can return to your results after updating it.

Laboratory resultsAdd available reports with their units, dates and test context.
Physical measurementsAdd available VO₂, grip, chair-rise or mobility test results. Do not attempt an unsafe test to complete a field.
Everyday health & functionReview sleep, nutrition, bone, cognition, sensory and social context.
What information could help clarify this profile?

Your Practical Action Plan

Choose one realistic focus, take the next step, and return to review what happened. Important safety and professional follow-up tasks remain visible. Action records describe what you did or learned; they do not change health scores. Only updated assessment information changes your Healthspan Profile.

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

  1. Understand: The entered answer suggests that may be contributing to disrupted sleep. It does not establish a diagnosis.
  2. Check safety: Rapid worsening, unsafe , new weakness, swelling, or severe pain changes the route and may require faster professional assessment.
  3. Choose route: The appropriate starting route is observation plus professional follow-up—not a general sleep-hygiene challenge.
  4. 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.
  5. 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.
  6. 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.

Explore a what-if scenario

Change a value and see how the System's display responds. Your actual Results and Action Plan stay unchanged.

1

What would you like to explore?

Start with one input. You can select more to compare a combined scenario.

See a worked example

Example values only: someone has an LDL result of 138 mg/dL and wants to explore 120 mg/dL. Neither value is a suggested goal for you.

  1. Select LDL cholesterol.
  2. Enter 120 as the what-if value.
  3. Select Compare scenario. Read the Heart & Vessels comparison and the explanation beside it.

The System uses the person's other cardiovascular entries when calculating the comparison. It does not infer a percentage reduction in risk or a change in sleep, glucose or fitness. Opening this example does not fill or reset your fields.

3

Read your comparison

Each card brings the changed value, modeled score and explanation together.

A change in this custom score is not a quantified change in health or disease risk. Only selected inputs are modeled; possible indirect effects are not added to other scores.

Your changes over time

Explore saved measurements, then see what changed across your profile.

Explore one measurement

Your saved values

Compare two snapshots

What changed between these records?

Snapshot history 0

Values below follow the selected metric. Dates belong to the measurement or reporting period; the save time belongs to the snapshot.

Snapshot savedSelected metricMeasured / reportedSafety flagsManage
How to build a useful history
  1. Enter a result and its actual measurement date, or the end of the period you are reporting.
  2. Save a snapshot to keep that version of your Results.
  3. When you have new information, update Data Input and save another snapshot. Use comparable methods when possible.

All saved values remain visible. A gap in the line means an entry is missing, a date repeats, or the comparison needs context. Snapshot order uses equal spacing; Time saved uses elapsed time between saves. Neither axis is a timeline of sample collection.

Higher or lower values are not automatically better. Scores are descriptive summaries, not measurements of overall health or biological aging. Changes observed together do not establish a shared cause. Action Plan check-ins do not change scores.

Original snapshots are kept with their original assessment rules. Trends does not recalculate older Results.

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

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.
NIDDK: HbA1c and glucose interpretation
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
Strong

Guidelines and/or substantial human outcome evidence. These actions can drive core recommendations.

B
Good

Useful human evidence or strong professional guidance, but less definitive than Grade A.

C
Emerging

Promising or indirect evidence. May educate, but should not displace stronger actions.

Research
Experimental

Mechanistically 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 directionPractical meaning
MaintainContinue a supported favorable pattern or useful existing care. This does not mean no health risk.
VerifyClarify the specific missing or uncertain information. Add available evidence in Data Input; a new test or habit is not automatically required.
ImproveThe entered information identifies a modifiable concern. The next step may be an observation or review before choosing a particular habit.
Clinical follow-upA 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
ModulePrimary basisCurrent use
VO₂FRIEND treadmill CPET reference standardsDirect treadmill CPET only; approximate percentile, age 20–79
KidneyKDIGO GFR × albuminuria frameworkJoint risk stratum
Grip strengthiGRIPS / Tomkinson et al. 2025Confirmed protocol and applicable age/sex percentile; separate older-adult EWGSOP2 screen
Chair riseGrgic et al. pooled FTSST normsConfirmed protocol and applicable age/sex percentile; separate older-adult EWGSOP2 screen
TUG / fallsBohannon age benchmarks + CDC STEADIAge-context benchmark + safety signals; no invented percentile
Unified functional normsCLSA / 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.
Loading terms…
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.
No glossary term matches your search.