Longevity Assessment

A systematic evaluation of your health across 6 domains. Progress is saved automatically.

💡

Don't worry if you don't know exact numbers. Answer to the best of your ability—estimates are fine. You can always update your answers later as you learn more about your health metrics. Skip questions you're unsure about and keep going.

Gate 1: Critical

Gate 2: Elevated

Gate 3: Basics

Gate 4: Blockers

Gate 5: Optimize

Gate 6: Spirit

Gate 1

Downstream Effects: Critical

These require immediate medical intervention before lifestyle changes can be effective.

📋 Demographics

Age

Sex assigned at birth

Race/Ethnicity

🚬 Tobacco

What is your tobacco use status?

⚖️ Body Mass Index

Weight and Height

BMI: --

💓 Blood Pressure

Most recent blood pressure reading

Are you currently taking blood pressure medication?

🩸 Blood Sugar

Most recent HbA1c (%)

Leave blank if unknown

Do you have a diagnosis of diabetes?

🧪 Cholesterol

Total Cholesterol (mg/dL)

LDL Cholesterol (mg/dL)

HDL Cholesterol (mg/dL)

Are you currently taking a statin or other cholesterol medication?

🍷 Alcohol

How many alcoholic drinks do you have per week?

1 drink = 12 oz beer, 5 oz wine, or 1.5 oz spirits

😴 Sleep Apnea Screening

Do you snore loudly (loud enough to be heard through closed doors)?

Do you often feel tired, fatigued, or sleepy during the daytime?

Has anyone observed you stop breathing during sleep?

🧠 Mental Health Screening

Over the past 2 weeks, how often have you been bothered by the following?

Little interest or pleasure in doing things

Feeling down, depressed, or hopeless

Feeling nervous, anxious, or on edge

Not being able to stop or control worrying

Additional Depression Screening (PHQ-9)

Trouble falling or staying asleep, or sleeping too much

Feeling tired or having little energy

Poor appetite or overeating

Feeling bad about yourself - or that you are a failure

Trouble concentrating on things

Moving or speaking so slowly that other people noticed, or being fidgety/restless

Thoughts that you would be better off dead or of hurting yourself

Additional Anxiety Screening (GAD-7)

Worrying too much about different things

Trouble relaxing

Being so restless that it's hard to sit still

Becoming easily annoyed or irritable

Feeling afraid as if something awful might happen

🫀 Coronary Artery Calcium Score

This section applies to patients age 45 and older.

Have you had a coronary artery calcium (CAC) score done?

Gate 2

Downstream Effects: Elevated

These are elevated risks that lifestyle changes can address, buying time before medical intervention.

✅ Gate 1 Results

These metrics from Gate 1 are within acceptable ranges:

❤️ Cardiovascular Risk Assessment

Enter your cholesterol values to calculate your 10-year cardiovascular risk. Age, sex, race, and blood pressure are pulled from Gate 1.

Total Cholesterol

HDL Cholesterol

Are you on blood pressure medication?

Do you have diabetes?

Based on prior diagnosis (HbA1c checked in Gate 1)

10-Year ASCVD Risk: --

Your LDL Goal: --

Based on age, sex, race, cholesterol, blood pressure, diabetes status, and smoking status.

🧪 Additional Lab Values

Enter any additional lab values you have. Leave blank if unknown.

Vitamin D (25-OH)

Target: ≥30 ng/mL

ApoB

Target: <90 mg/dL

Triglycerides

Target: <150 mg/dL

Remnant Cholesterol

Target: <39 mg/dL. Calculate: Total Chol - LDL - HDL

GGT (Gamma-Glutamyl Transferase)

Target: <48 U/L (women), <60 U/L (men)

RDW (Red Cell Distribution Width)

Target: ≤13.4%

📊 Your Elevated Risk Factors

These are items that would benefit from lifestyle intervention:

Gate 3

Upstream Causes: Lifestyle Basics

The core behaviors that drive long-term health: sleep, nutrition, and physical activity.

😴 Sleep

What is your average sleep duration per night?

What percentage of your sleep is REM sleep?

Check your wearable device (Fitbit, Apple Watch, Oura, etc.)

🥗 Nutrition

How many servings of vegetables do you eat per day?

1 serving = 1 cup raw or ½ cup cooked

How many servings of fruit do you eat per day?

How many servings of whole grains do you eat per day?

Oats, brown rice, quinoa, whole wheat bread, etc.

How often do you eat legumes?

Beans, lentils, chickpeas, etc.

How often do you eat nuts or seeds?

How often do you eat omega-3 rich fish?

Salmon, mackerel, sardines, anchovies, herring

How much extra virgin olive oil do you consume daily?

How many cups of coffee do you drink per day?

How many cups of tea (green or black) do you drink per day?

How much red meat do you eat per week?

Beef, pork, lamb (not including processed meats)

How much processed meat do you eat per week?

Bacon, sausage, hot dogs, deli meats, etc.

How many eggs do you eat per week?

How much whole milk do you drink per week?

How often do you drink sugar-sweetened beverages?

Soda, juice, sweetened coffee/tea, energy drinks

How often do you drink artificially sweetened beverages?

Diet soda, zero-calorie drinks

Which best describes your typical diet?

How often do you eat deep-fried foods?

French fries, fried chicken, doughnuts, etc.

How many servings of refined grains do you eat per day?

White bread, white rice, regular pasta, crackers

How often do you eat ultra-processed foods?

Packaged snacks, chips, cookies, frozen meals, sugary cereals

🏃 Physical Activity

How many steps do you average per day?

Check your phone or wearable

How many minutes of moderate aerobic exercise do you get per week?

Brisk walking, cycling, swimming (Zone 2 cardio)

How often do you do strength training?

Weights, resistance bands, bodyweight exercises (at least 30 min per session)

How many hours per day do you spend sitting?

How often do you sit for longer than 30 minutes without getting up?

How many hours of TV do you watch per day?

How often do you use a sauna?

At least 20 minutes per session

Gate 4

Upstream Causes: Deprescribing

Medications that may be undermining your progress. These are easier to address once diet and weight are optimized.

💊 Medication Review

Certain medications can interfere with your longevity goals. After improving diet and weight in Gate 3, many people find they can safely taper off these under medical supervision.

In the past year, have you regularly used a PPI (proton pump inhibitor)?

Prilosec (omeprazole), Nexium (esomeprazole), Prevacid (lansoprazole), Protonix (pantoprazole), etc.

In the past year, have you taken a benzodiazepine?

Xanax (alprazolam), Ativan (lorazepam), Klonopin (clonazepam), Valium (diazepam), etc.

In the past year, have you taken a Z-drug sleep aid?

Ambien (zolpidem), Lunesta (eszopiclone), Sonata (zaleplon)

Gate 5

Upstream Causes: Optimization

Fine-tuning with supplements, advanced labs, and fitness metrics.

💊 Supplements

Do you take glucosamine daily?

🧪 Advanced Labs

Enter values if known, or leave blank

ApoB (mg/dL)

High-sensitivity CRP (mg/L)

GGT (U/L)

Triglycerides (mg/dL)

Vitamin D (ng/mL)

RDW - Red Cell Distribution Width (%)

Fasting Glucose (mg/dL)

Fasting Insulin (μIU/mL)

Coronary Artery Calcium (CAC) Score

CAC scoring is now assessed in Gate 1 for patients age 45+. If you're under 45 or completed Gate 1 without CAC data, you can update it here.

💪 Fitness Metrics

What is your VO2 Max / Cardio Fitness Score?

From your wearable device (Fitbit, Apple Watch, Garmin, etc.)

What is your HRV (Heart Rate Variability)?

Based on your age, is your HRV in the "low" range for your wearable?

Grip Strength (average of both hands, in lbs)

Use a hand dynamometer if available

How long does it take you to walk 13 feet (4 meters)?

Gait speed test - normal walking pace

How long does it take to do 5 chair stands?

Rise from sitting to standing 5 times without using hands

How long can you balance on one leg with eyes closed?

Gate 6

Upstream Causes: Environment & Spirit

Connection, purpose, and environmental factors - the long-term, characterological work.

🤝 Social Connection

Do you live alone?

Do you have contact (in person, phone, or video) with friends or family at least once a week?

Do you often feel lonely?

What is your marital status?

🎯 Sense of Purpose

"I have a sense of direction and purpose in my life."

🌍 Environmental Exposures

At what AQI level do you take steps to avoid air pollution?

Wearing N95 mask outside, running HEPA filter inside