Free public tool
Longevity Assessment
A structured self-audit of seven lifestyle factors with the strongest evidence links to healthy lifespan: sleep, aerobic activity, resistance training, smoking, alcohol, diet quality, and social connection.
Purpose & limitations
This is an educational alignment score against consensus guidance — it does not predict lifespan, diagnose anything, or replace preventive care and bloodwork with a clinician.
Inputs & validated ranges
| Input | Unit | Accepted range |
|---|---|---|
| Nights per week with 7+ hours of sleep | choice | 3 options |
| Weekly moderate/vigorous aerobic activity | choice | 3 options |
| Resistance-training sessions per week | choice | 3 options |
| Tobacco or nicotine smoking | choice | 3 options |
| Alcoholic drinks per week | choice | 3 options |
| Meals based on whole, minimally processed food | choice | 3 options |
| Meaningful social connection | choice | 3 options |
Formula & methodology
Each factor scores 0–2 against consensus guidance thresholds (e.g., 150+ min/week aerobic activity, 7+ h sleep, 2+ resistance sessions). Score = sum ÷ 14, expressed as a percentage with a qualitative band.
Worked example
Someone sleeping 7+ h most nights (2), training aerobically 150+ min (2), no resistance work (0), never smoked (2), 5 drinks/week (1), mostly whole food (2), weekly connection (1) scores 10/14 ≈ 71% — solid, with resistance training as the clearest gap.
References
- US Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd edition. HHS. SourceAgency guideline
- Watson NF, Badr MS, Belenky G, et al. (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement. Sleep. SourceConsensus statement
- Holt-Lunstad J, Smith TB, Layton JB (2010). Social relationships and mortality risk: a meta-analytic review. PLoS Medicine. SourceMeta-analysis
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