• The BioYears Audit™

    Understand Today. Improve Tomorrow. Live Longer.

  • ABOUT THE BIOYEARS AUDIT™

    Your body has a real age. It's rarely the one on your birth certificate. Ten short tests give you one number: your BioYears. The tests sit in three groups — Under the Hood, The Output Test, and The Daily Load. Work through this guide on your own. Write down each result. Then enter them into the online form to get your final BioYears. This is not medical advice — it's a starting point. It's the mirror before the mission. It's where every Rebuilder begins.

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  • *   
    DISCLAIMER: I, the undersigned, understand this form is not medical advice. I take full responsibility for any actions I take. I release Fitter After Forty from any claims linked to those actions. I will talk to my doctor before I change my diet or lifestyle. I release Steve Roberts, Founder of REBUILD THE MAN™ and Fitter After Forty, from liability for any injury or damage

  • Gender*

  • Blood Pressure

    Checking your blood pressure shows your risk of heart disease.

    WHAT YOU NEED

    A digital blood pressure monitor. Don't have one? Visit your local chemist or ask you GP.

    ▶ Watch how it's performed

    How to do it

    1. Setup Position: Sit straight with feet flat and place the snug cuff on your bare upper arm at heart level.

    2. Stillness: Press start and remain completely still and silent while the cuff inflates and deflates.

    3. Read your numbers: Wait until the air completely releases to read the final numbers on the screen and record below.

  • Systolic (mmHg)*
  • Dystolic (mmHg)*

  • Body Composition

    Waist size shows how much fat sits around your belly. This fat raises your risk for heart disease and diabetes.

     

    WHAT YOU NEED

    A flexible tape measure.

    ▶ Watch how it's performed

    How to do it

    1. Where to measure: Find the narrowest part of your waist. Can't find it? Measure halfway between your lowest rib and the top of your hip bone

    2. When to measure: Breathe out fully first. Measure right after that breath out.

    3. How to measure: Stand relaxed. Keep the tape flat and level all the way around. Record your result below.

     
  • FEMALE - What is the measurement around your waist? Please select a range:*
  • MALE - What is the measurement around your waist? Please select a range:*

  • Body Mass Index (BMI)

    BMI compares your weight to your height. It's a general health indicator.

    How to do it

    1. Weigh yourself
    Weigh yourself first thing in the morning, before you eat or drink anything.

    2. Check your BMI
    Your BMI has already been calculated for you.

    3. Record your BioYears score
    Find your BMI in the table below. Select the range from the options in the next section.

  • Your Calculated (BMI)

  • {realBmi}

     
  • What is your BMI (Body Mass Index) in kg/m²? Please select a range:*

  • Step Test at Home

    This test checks how fit your heart and lungs are.

    What you need

    A 30cm bench, stair, or sturdy box. A watch or timer.

    ▶ Watch how it's performed

    How to do it

    1. Step for 3 minutes: Step up and down for 3 minutes at a steady pace.

    Use this rhythm:

    Up – Up – Down – Down

    Keep the same pace for the whole test.

    2. Measure your pulse

    When the 3 minutes are finished:

    • Stay standing.
    • Count your pulse for 1 minute.
    • Choose the matching heart rate range below.

     

     

  • 3 Minute Step Test (Men) – Heart Rate

  • MALE (age 40-55) - the total heart beat?*
  • MALE (age 56-65) - the total heart beat?*
  • MALE (age 65+) - the total heart beat?*

  • 3 Minute Step Test (Women) – Heart Rate

  • FEMALE (age 40-55) - the total heart beat?*
  • FEMALE (age 56-65) - the total heart beat?*
  • FEMALE (age 65+) - the total heart beat?*

  • Push-ups (reps)

    This checks your upper body strength.

    WHAT YOU NEED

    Just enough floor space.

    ▶ Watch how it's done

    1. Men: Start in a push-up position with your hands under your shoulders and your body straight. Lower your chest until your elbows bend to about 90°. Push back up.

    2. Count: Do as many push-ups as you can without stopping. Count only the push-ups with good technique.

  • MALE (age 40-49) - your total push ups?*
  • MALE (age 50-59) - your total push ups?*
  • MALE (age 60-65) - your total push ups?*
  • FEMALE (age 40-49) - your total push ups?*
  • FEMALE (age 50-59) - your total push ups?*
  • FEMALE (age 60-65) - your total push ups?*

  • Wall-sit test

    This test measures the strength and endurance of your leg muscles.

    WHAT YOU NEED
    A smooth wall. A stopwatch or timer.

    ▶ Watch how it's performed

    How to do it
    1. Get into position: Stand with your back against a wall. Slide down until your knees are bent at 90°, like you're sitting on an invisible chair.

    2. Start the test: Lift one foot off the floor and start the timer. Hold the position for as long as you can.

    Stop the timer when you can no longer hold the position.

    3. Test the other leg: Rest for 1 minute. Repeat the test with your other leg.

    Use your shortest time as your final score.

  • MALE - you at how many seconds?*
  • FEMALE - you at how many seconds?*

  • Smoking

    This test looks at how smoking may affect your health.

    BEFORE YOU START

    Answer the questions as honestly as you can.

    This test uses pack-years to estimate the effects of cigarette smoking.

    Vaping is not included in this calculation because there is no standard pack-year measure for vaping.

    If you only vape, choose the answer that you think is the closest match to your smoking history.

    How to complete this section

    1.Work out your pack-years

    Use this formula:

    Packs per day × Years smoked = Pack-years

    Remember:

    • 1 pack = 20 cigarettes
    • 1 cigar = 5 cigarettes
    • If you smoke 1 cigarette a day, count it as 1 cigarette a day.

    2. Choose the best match
    Select the option below that is closest to your pack-year result.

    If you only vape, choose the option that you think is the closest match.


    3. Your result
    We'll use your answer to calculate your BioYears score. 

    Reference: https://massivebio.com/pack-year-bio/

  • Select the option that best matches your pack-years*

  • Note: Pack-years are a measure of cigarette smoking. Vaping is not included because there is no accepted pack-year standard. If you only vape, choose the option that you believe is the closest match to your nicotine use.

  • What's In The Tank

    What you're pouring into the system every week — and whether it's fuel or friction.

    HOW TO ANSWER
    How many standard drinks per week do you average, over the last month?
    (1 standard drink = 250ml normal beer or 100ml wine)

  • MALE - Number of drinks per week?*
  • FEMALE - Number of drinks per week?*

  • The Fuel Check

    HOW TO ANSWER

    Fifteen quick yes/no calls on how your body's actually running —energy, sleep, cravings, mood.

    Count your "No" answers. Then use the formula below.

    Score = (“No” answers ÷ 15) × 100.

  • 1. You can't get going in the morning without coffee or something caffeinated.*
  • 2. You crave sugar or refined carbs most days.*
  • 3. You get shaky, foggy or short-tempered if a meal is delayed.*
  • 4. You feel drowsy after eating, or want something sweet straight after a meal.*
  • 5. You regularly struggle to fall asleep.*
  • 6. You wake in the early hours and can't get back to sleep.*
  • 7. You want to keep eating after a meal even though you're not actually hungry.*
  • 8. Protein-heavy meals leave you bloated, gassy or heavy.*
  • 9. Fatty meals don't sit well with you, or cause discomfort under your right ribs.*
  • 10. You feel anxious or low without an obvious reason.*
  • 11. You're tired more often than not, regardless of how much you sleep.*
  • 12. You can't shift weight no matter how hard you train or how little you eat.*
  • 13. You've been told your blood pressure is high.*
  • 14. You'd eat better if you felt you could afford to.*
  • 15. You've been told your cholesterol is high.*

  • Your calculated fuel check points

    YOUR RESULT_"No" count: {noCount}/15 

    → Score: {normativeValues187} %

  • Range of your calculated Nutrition points?*

  • Compare your scores to normal values and determine what areas of your diet need attention. You can also have it analysed to determine an action plan. Go one step further and make an appointment to see a dietitian or naturopath to make an accurate assessment and assist with an individual diet plan.

  • The Pressure Gauge (PSS)

    Ten questions on your stress load, and how well you bounce back from it.

    HOW TO ANSWER

    Circle the number that best matches how you've felt this past month, for each question below. Each column already accounts for scoring direction — just select what's true for you and it will be automatically added up for you.

    Source: PSS-10; Cohen, Kamarch, & Mermelstein,1983 | Source: NovoPsych

    For each question choose from the following alternatives:
    0 - never 1 - almost never 2 - sometimes 3 - fairly often 4 - very often

  • 1. In the last month, how often have you felt that you were unable to control the important things in your life?*
  • 2. In the last month, how often have you been upset because of something that happened unexpectedly?*
  • 3. In the last month, how often have you felt nervous and stressed?*
  • 4. In the last month, how often have you felt confident about your ability to handle your personal problems?*
  • 5. In the last month, how often have you felt that things were going your way?*
  • 6. In the last month, how often have you found that you could not cope with all the things that you had to do?*
  • 7. In the last month, how often have you been able to control irritations in your life?*
  • 8. In the last month, how often have you felt that you were on top of things?*
  • 9. In the last month, how often have you been angered because of things that happened that were outside of your control?*
  • 10. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?*

  • Your calculated 'Pressure Gauge' points (PSS)

    {pss}

     

     
  • Range of your calculated PSS points?*

  • Your perception matters most here. Two men could have the exact same month. But one might score low stress, and the other high stress, just based on how they saw it.

    Disclaimer: The scores on the following self-assessment do not reflect any particular diagnosis or course of treatment. They are meant as a tool to help assess your level of stress .If you have any further concerns about your current well being, you may contact your GP and talk confidentially to them.

     

  • Your Final BioYears Audit™ result

    {bioage}

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