Free Longevity Assessment

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When I face a challenge, I generally believe I can influence the outcome through my actions.*

When I feel stressed, I’m able to intentionally guide myself back toward calm and clarity.*

My self-talk is generally supportive and constructive rather than critical or harsh.*

My body feels capable and supportive during everyday movements like walking, climbing stairs, carrying groceries, or getting up from the floor.*

My movement routine includes challenges that feel effortful enough to maintain strength, power, and resilience as I age.*

After physical activity, my body recovers well and feels ready for the next day.*

I intentionally build most meals around both a quality protein source and fiber-rich foods (such as vegetables, fruit, and/or beans or lentils).*

I’m aware of how much protein I need per meal and consistently aim to meet that target at breakfast, lunch, and dinner.*

My energy and mental clarity stay steady between meals without frequent crashes, shakiness, or strong cravings.*

I fall asleep with relative ease and sleep deeply most nights.*

I wake up feeling physically restored and mentally clear, rather than worn down or depleted.*

During the day, my body generally feels calm, settled, and not stuck in a constant state of tension or urgency.*

I feel genuinely connected to people or communities where I feel seen, supported, and that I belong.*

I feel a sense of meaning and direction in how I spend my time and energy.*

The way I live my daily life feels aligned with what matters most to me.*

Before diving into details, here’s a snapshot of how your system is functioning overall.

Your Overall Longevity Snapshot

Overall_Longevity_Score

Below, you’ll see how each key is contributing to this overall picture — and where the most leverage exists right now.

🟢 Balanced & Supported

Your system is functioning in a well-supported, resilient state.
You’re meeting demands without excessive strain and creating conditions for recovery and longevity.

The focus now is protecting what’s working as life and training evolve.

🟡 Building Resilience

Your system is adapting, but carrying some unnecessary strain.
You have capacity and momentum, and with a few targeted adjustments, your energy and resilience can stabilize further.

This is a phase where small changes create outsized returns.

🔴 Under Sustained Load

Your system has been supporting you under prolonged demand.
This doesn’t reflect a lack of effort — it reflects a body that hasn’t had enough opportunity to recover, replenish, and reset.

The good news: when strain is reduced and support increases, systems like yours respond quickly.

🟢 Balanced & Supported
What this reflects
Your systems are working together in a supportive way. You’re meeting many of your body’s core needs consistently enough that energy, recovery, and resilience are generally available when you need them.

This doesn’t mean everything is perfect — it means your foundation is doing its job.

How to use this insight
Your priority is protection. Small disruptions matter more than big changes right now. Maintaining what’s working will preserve momentum over time.

🟡 Building Resilience
What this reflects
Your system is adapting — but it’s using effort to do so. Some needs are being met consistently, while others fluctuate depending on stress, schedule, or recovery demands.

This is a common and workable middle ground.

How to use this insight
The goal isn’t to “do more.” It’s to reduce friction. Strategic support in the right places can noticeably improve how steady and sustainable things feel.

🔴 Under Sustained Load
What this reflects
Your system is carrying more demand than it’s able to fully recover from right now. Energy may feel inconsistent, and recovery may lag even when you’re trying to do the “right” things.

This is not a personal failing — it’s a signal.

How to use this insight
Relief comes from restoring capacity, not pushing harder. The most effective next steps are often small, stabilizing, and supportive — not dramatic overhauls.

Priority Pillar

P1_Score_Mindset

🟢 Mindset - Strong Foundation
Your mindset and stress resilience are a clear strength. You generally believe you can influence outcomes, recover from stress effectively, and maintain supportive self-talk.

This week’s focus
Protect what’s working by keeping your recovery practices non-negotiable.

Explore your personalized guidance for this pillar below.

🟡 Mindset - Building Capacity
You have important resilience skills in place, but they may not yet be consistent under pressure. When stress rises, your system sometimes defaults to old patterns rather than recovery.

This week’s focus
Practice one intentional reset during a moment of mild stress, not just when you’re calm.

Explore your personalized guidance for this pillar below.

🔴 Mindset - Priority Area
Your responses suggest stress and internal pressure may be consuming more energy than they return right now. This often reflects a nervous system spending more time in protection mode than recovery — even when life appears “fine” on the outside.

This week’s focus
Choose one predictable moment each day to intentionally slow your system down for 2–5 minutes.

Explore your personalized guidance for this pillar below.

P2_Score_Movement

🟢 Movement - Strong Foundation
Your responses indicate that movement is a clear strength. You’re regularly engaging your body in ways that support strength, mobility, and overall function.

You likely view movement as part of daily life rather than something you have to “earn” or force — a powerful foundation for longevity.

This week’s focus
Protect what’s working by staying consistent during busy weeks and prioritizing recovery alongside training.

Explore your personalized guidance for this pillar below.

🟡 Movement - Building Capacity
Your responses suggest you’re moving regularly, but consistency or balance may fluctuate depending on stress, workload, or time.

You likely have some movement habits in place, yet certain elements — like strength, mobility, or daily activity — may be less consistent than others.

This week’s focus
Choose one movement type (walking, strength, mobility, or balance) to intentionally support alongside what you already do.

Explore your personalized guidance for this pillar below.

🔴 Movement - Priority Area
Your responses suggest that movement may not currently be supporting your energy, strength, or long-term resilience as well as it could. This often shows up as long periods of sitting, inconsistent activity, or relying on occasional workouts rather than regular movement.

This isn’t about motivation or discipline. It usually reflects busy schedules, uncertainty about what “counts,” or movement feeling like one more thing to fit in.

This week’s focus
Add brief, low-pressure movement into your day — even short walks, gentle strength, or mobility work can begin to restore momentum.

Explore your personalized guidance for this pillar below.

P3_Score_Nutrition

🟢 Nutrition - Strong Foundation
Your responses indicate that nutrition is a clear strength. You’re fueling consistently in a way that supports energy, recovery, and metabolic health.

You likely combine protein, fiber, and healthy fats intuitively — a strong signal for long-term resilience and longevity.

This week’s focus
Protect what’s working during busy days or social situations by prioritizing balanced meals, even when things aren’t perfect.

Explore your personalized guidance for this pillar below.

🟡 Nutrition - Building Capacity
Your responses suggest you have a solid nutrition foundation, but consistency may fluctuate — especially during busy weeks, stress, or travel.

You’re likely making many good choices, but some meals may be missing a key component (often protein or healthy fat), which can affect energy or fullness.

This week’s focus
Choose one “default” meal you can repeat easily and make sure it includes protein, fiber, and a healthy fat.

Explore your personalized guidance for this pillar below.

🔴 Nutrition - Priority Area
Your responses suggest that your current nutrition patterns may not be fully supporting stable energy or recovery. This often shows up as energy crashes, inconsistent fueling, or meals that feel reactive rather than intentional.

This isn’t about willpower or doing things “wrong.” It usually reflects busy schedules, mixed nutrition advice, or under-fueling key needs like protein, fiber, and healthy fats.

This week’s focus
Anchor one meal per day around protein, fiber-rich plants, and a healthy fat to give your body more consistent fuel.

Explore your personalized guidance for this pillar below.

P4_Score_Sleep

🟢 Sleep - Strong Foundation
Your responses indicate that sleep and recovery are a clear strength. You’re creating conditions that allow your body and mind to restore effectively.

You likely notice when recovery slips — and know how to correct it.

This week’s focus
Protect your recovery during schedule changes or periods of higher demand.

Explore your personalized guidance for this pillar below.

🟡 Sleep - Building Capacity
Your responses suggest you have some supportive sleep or recovery habits, but they may not be consistent — especially during busy or stressful periods.

You likely sleep well at times, yet recovery may feel fragile when routines shift.

This week’s focus
Protect one recovery habit and keep it consistent even on high-demand days.

Explore your personalized guidance for this pillar below.

🔴 Sleep - Priority Area
Your responses suggest that sleep or recovery may not currently be restoring your energy as well as it could. This often shows up as difficulty winding down, restless sleep, or feeling tired even after a full night in bed.

This isn’t a personal failure. It usually reflects cumulative stress, irregular routines, or a nervous system that hasn’t had consistent opportunities to fully downshift.

This week’s focus
Create one simple, repeatable wind-down cue each night to signal your body that it’s time to recover.

Explore your personalized guidance for this pillar below.

P5_Score_Connection

🟢 Connection - Strong Foundation

Your responses indicate that connection and meaning are a clear strength. You feel supported by relationships or guided by values that matter to you.

This foundation often provides stability during change and challenge.

This week’s focus
Protect what matters most by continuing to prioritize meaningful connection and purpose.

Explore your personalized guidance for this pillar below.

🟡 Connection - Building Capacity

Your responses suggest you have meaningful relationships or a sense of purpose, but they may not always be integrated into daily life.

You likely know what matters to you — it just doesn’t always get protected when life becomes busy.

This week’s focus
Choose one value or relationship to intentionally prioritize with your time or attention.

Explore your personalized guidance for this pillar below.

🔴 Connection - Priority Area
Your responses suggest that connection, meaning, or a sense of direction may not feel as present or nourishing as they could right now. This can happen even when life looks full, successful, or busy on the outside.

This isn’t a personal shortcoming. It often reflects long periods of prioritizing responsibilities over relationships, reflection, or what genuinely matters to you.

This week’s focus
Create one intentional moment of connection or reflection without multitasking.

Explore your personalized guidance for this pillar below.

Free Longevity Assessment

For each statement, choose the description that best reflects your experience: Never • Occasionally • Sometimes • Often • Always