Longevity Scorecard

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 times1 session2 times3 times4 or more
Upper Body Strength (Capacity)- Which best describes your current push-up ability?*

I'm unable to do push-ups right nowI can do push-ups against a wall or on an inclineI can do push-ups from my kneesI 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 comfortablyI can squat partway down but not comfortably to full depthI can do bodyweight squats comfortablyI can squat while holding moderate weightI 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?*

NeverRarelyOccasionallyMostlyAll 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 hours6–7 hours7-9 hours9+ hours
How many days per week do you wake up feeling genuinely rested and ready for the day?*

NeverRarelyOccasionallyMostlyAll 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?*

NeverRarelyOccasionallyMostlyAll 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)?*

NeverRarelyOccasionallyMostlyAll 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?*

NeverRarelyOccasionallyMostlyAll 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?*

NeverRarelyOccasionallyMostly
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?*

NeverRarelyOccasionallyMostly
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?*

NeverRarelyOccasionallyMostlyAll of the time
How often do you eat meals from restaurants, takeout, or delivery rather than food you prepared yourself?*

NeverRarelyOccasionallyA 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 heightMy waist is close to half my heightMy weight is slightly less than half my heightMy weight is clearly less than half my height
How many steps do you typically get in a day?*

Fewer than 3,000Around 3,000–5,000Around 5,000–7,500Around 7,500–10,00010,000 or more
How many days per week do you drink enough water to stay well-hydrated — roughly half your body weight in ounces?*

NeverRarelyOccasionallyMostlyAll of the time
How often do your meals include high-fiber foods — vegetables, fruits, beans, or whole grains?*

NeverRarelyOccasionallyMostlyAll 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?*

NeverRarelyOccasionallyMostlyAll of the time
Longevity Lifestyle Factors
Which best describes your lifetime tobacco use?*

Current smokerFormer smokerVery rare or past experimentationNever used tobacco
Which best describes your average weekly alcohol intake?*

10+ servings per week4–9 servings per week1–3 servings per week0 servings per week
How many days per week do you spend meaningful time outside — at least 15–20 minutes in natural daylight?*

NeverRarelyOccasionallyMostlyAll of the time
Which best describes your social life right now?*

I'm mostly isolated — limited regular contact with othersI have occasional social interaction but often feel disconnectedI have a few solid relationships I engage with regularlyI have a strong, consistent circle of friends and/or family I connect with oftenI have deep, meaningful relationships across multiple areas of my life (family, friends, community)
Total Longevity Score
Should be Empty:

Strength & Muscle Reserve

Rest & Recovery

Nutrition & Protein Adequacy

Daily Health Practices

Longevity Lifestyle Factors