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.)
*
0 times
1 session
2 times
3 times
4 or more
Upper Body Strength (Capacity)- Which best describes your current push-up ability?
*
I'm unable to do push-ups right now
I can do push-ups against a wall or on an incline
I can do push-ups from my knees
I can do full push-ups (a few to several)
I do push-ups regularly and can do 15+ without stopping
Which best describes your current ability to squat (sitting down and standing back up from a low position)?
*
Cannot squat comfortably
I can squat partway down but not comfortably to full depth
I can do bodyweight squats comfortably
I can squat while holding moderate weight
I squat regularly with challenging weight
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?
*
Never
Rarely
Occasionally
Mostly
All of the time
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?
*
Less than 6 hours
6–7 hours
7-9 hours
9+ hours
How many days per week do you wake up feeling genuinely rested and ready for the day?
*
Never
Rarely
Occasionally
Mostly
All of the time
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?
*
Never
Rarely
Occasionally
Mostly
All of the time
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)?
*
Never
Rarely
Occasionally
Mostly
All of the time
How many days per week does your body feel beat up — lingering soreness, stiffness, or a general sense of being run down?
*
Never
Rarely
Occasionally
Mostly
All of the time
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?
*
Never
Rarely
Occasionally
Mostly
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?
*
Never
Rarely
Occasionally
Mostly
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?
*
Never
Rarely
Occasionally
Mostly
All of the time
How often do you eat meals from restaurants, takeout, or delivery rather than food you prepared yourself?
*
Never
Rarely
Occasionally
A lot
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?
*
My waist is larger than half my height
My waist is close to half my height
My weight is slightly less than half my height
My weight is clearly less than half my height
How many steps do you typically get in a day?
*
Fewer than 3,000
Around 3,000–5,000
Around 5,000–7,500
Around 7,500–10,000
10,000 or more
How many days per week do you drink enough water to stay well-hydrated — roughly half your body weight in ounces?
*
Never
Rarely
Occasionally
Mostly
All of the time
How often do your meals include high-fiber foods — vegetables, fruits, beans, or whole grains?
*
Never
Rarely
Occasionally
Mostly
All of the time
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?
*
Never
Rarely
Occasionally
Mostly
All of the time
Longevity Lifestyle Factors
Which best describes your lifetime tobacco use?
*
Current smoker
Former smoker
Very rare or past experimentation
Never used tobacco
Which best describes your average weekly alcohol intake?
*
10+ servings per week
4–9 servings per week
1–3 servings per week
0 servings per week
How many days per week do you spend meaningful time outside — at least 15–20 minutes in natural daylight?
*
Never
Rarely
Occasionally
Mostly
All of the time
Which best describes your social life right now?
*
I'm mostly isolated — limited regular contact with others
I have occasional social interaction but often feel disconnected
I have a few solid relationships I engage with regularly
I have a strong, consistent circle of friends and/or family I connect with often
I have deep, meaningful relationships across multiple areas of my life (family, friends, community)
Total Longevity Score
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