Longevity Scorecard - Jess Casamento Fitness & Nutrition

  • Longevity Scorecard

    How Well Are Your Daily Habits Supporting the Way You Age? This short assessment looks at the everyday factors that most influence how your body functions, recovers, and ages — including strength, sleep, nutrition, stress, and lifestyle habits.Unlike traditional health screenings that focus on catching problems after they appear, this scorecard evaluates the behaviors that shape your long-term energy, resilience, and physical capacity.There are no right or wrong answers. Just be honest — the more accurate your responses, the more useful your results will be. What Happens Next? Your personalized Longevity Report Card will be calculated automatically and sent to you as a PDF via email. The report summarizes your scores across key categories and explains what they mean. If you'd like, you can also schedule a free call to review your results and talk through practical next steps. Your information is never shared.

  • Strength & Muscle Reserve

    Muscle is one of the most protective assets you have as you age. These questions look at how consistently you're building and maintaining it.
  • How many days per week do you do some form of strength or resistance training? (This includes weight machines, free weights, resistance bands, or bodyweight exercises like push-ups and squats.)*
  • Upper Body Strength (Capacity)- Which best describes your current push-up ability?*
  • Which best describes your current ability to squat (sitting down and standing back up from a low position)?*
  • When you exercise, how often do you try to do a little more than last time — whether that's more weight, more reps, or a harder variation?*

  • Rest & Recovery

    How you sleep, recover, and move through your day says a lot about how your body is managing stress and aging behind the scenes.
  • Which best describes your typical nightly sleep?*
  • How many days per week do you wake up feeling genuinely rested and ready for the day?*
  • How many days per week do you hit a wall — a noticeable dip in energy where you feel like you need caffeine, sugar, or a nap to keep going?*
  • When life gets hectic — travel, deadlines, family demands — how often are you still able to keep up with your health habits (eating well, exercising, sleeping enough)?*
  • How many days per week does your body feel beat up — lingering soreness, stiffness, or a general sense of being run down?*

  • Nutrition & Protein Adequacy

    What you eat — and how you eat — directly shapes your energy, body composition, and long-term health. These questions assess your daily nutrition patterns.
  • How many days per week do you sit down and eat three actual meals rather than grazing, snacking, or skipping meals throughout the day?*
  • How many days per week do you include a solid portion of protein at each meal — something like a palm-sized serving of meat, fish, eggs, or a protein-rich alternative?*
  • How often do your meals consist mostly of whole, minimally processed foods — things like vegetables, fruits, whole grains, and quality protein rather than packaged or fast food?*
  • How often do you eat meals from restaurants, takeout, or delivery rather than food you prepared yourself?*

  • Daily Health Practices

    he small, unglamorous habits are often the ones doing the heaviest lifting for your long-term health. These questions look at whether the basics are covered.
  • Which best describes your waist measurement relative to your height?*
  • How many steps do you typically get in a day?*
  • How many days per week do you drink enough water to stay well-hydrated — roughly half your body weight in ounces?*
  • How often do your meals include high-fiber foods — vegetables, fruits, beans, or whole grains?*
  • How many days per week do you take a moment to reflect on what you're grateful for — whether through journaling, prayer, or simply pausing to acknowledge it?*

  • Longevity Lifestyle Factors

  • Which best describes your lifetime tobacco use?*
  • Which best describes your average weekly alcohol intake?*
  • How many days per week do you spend meaningful time outside — at least 15–20 minutes in natural daylight?*
  • Which best describes your social life right now?*
  • Should be Empty: