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Tools · interactive readiness

Longevity Readiness Check

Fourteen high-leverage checks for the Baseline Month: cardio, strength, blood pressure, lipids, glucose, sleep, alcohol, nicotine and recovery. You leave with a level, the weakest pillar named, and a concrete 7-day plan before buying more gear.

14checks
8levels
7dplan
Read the Baseline Month guide →First device: BP cuff →

Educational self-assessment only. It is not medical advice, a diagnosis, a biological-age test, or a substitute for clinical testing. Lab values, blood pressure, medication and symptoms should be handled with a qualified clinician.

Set your lane

Compare the run to your lane.

Sex and age set the comparison lane. Fourteen checks, about two minutes, no equipment needed.

Sex
Age band

Before you start

Seven pillars, fourteen checks.

  • Engine – Weekly easy-pace cardio volume and how recently you have trained the top end of your aerobic system.
  • Strength – How many real strength sessions you run each week, and how long you can hang from a bar - grip is the simplest strength marker with mortality-grade evidence.
  • Function – A real-world strength task you could do today, plus how often you train balance, mobility and change-of-direction control.
  • Clinical – Whether you know your ApoB or LDL particle risk, and how clear you are on blood pressure and glucose control.
  • Risk – Nicotine or tobacco exposure and how much alcohol is in a normal week.
  • Fuel – Your waist-to-height trend and how often meals protect muscle and metabolic health.
  • Recovery – Sleep consistency, plus whether you have social connection and a concrete stress plan.
How is the readiness score calculated?

Each of the 14 checks carries a weight and rolls into a 0-100 score across seven pillars: Engine, Strength, Function, Clinical, Risk, Fuel and Recovery. The result names your weakest pillar and maps the total to one of eight levels.

Is this a medical test?

No. It is an educational self-assessment, not medical advice, a diagnosis or a biological-age test. Lab values, blood pressure, medication and symptoms belong with a qualified clinician.

How long does the check take?

About two minutes for all 14 checks. You leave with a score, a level, a comparison to your age band, and a 7-day plan targeting the weakest pillar first.

What do I get at the end?

A 0-100 score, your level out of 8, the pillar to fix first, and a concrete 7-day plan – shareable as a card or emailed to yourself.

The sources behind the checks
AHA Life’s Essential 8A cardiovascular-health framework covering diet, physical activity, nicotine, sleep, weight, lipids, glucose and blood pressure.2026 lipid guideline updateLp(a) should be measured at least once in adulthood; high levels materially raise ASCVD risk.CDC cigarette smoking factsSmoking and second-hand smoke exposure remain leading preventable causes of death and disease.CDC alcohol use and healthExcessive alcohol use includes binge and heavy drinking; drinking less lowers health risk.WHO physical activity guidelines150-300 min aerobic, 2+ strength days, balance emphasis for older adults.Cardiorespiratory fitness and mortalityLarge treadmill-testing cohort: higher cardiorespiratory fitness tracked with lower long-term mortality.Muscle strengthening and mortalityMeta-analysis linking muscle-strengthening activity with lower mortality and major non-communicable disease risk.CDC older-adult activity guidanceAerobic, muscle-strengthening and balance activities each week.Senior Fitness TestFunctional tasks and age/sex comparison improve interpretability and motivation.PURE study – grip strengthGrip strength predicted all-cause and cardiovascular mortality across 17 countries.Implementation intentionsAction planning and if-then plans can improve physical-activity follow-through.

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