Longevity coach
Zone 2 volume is 30 minutes short of the 150-minute benchmark.
1. Add two 20-minute zone 2 sessions before changing nutrition or supplements.
2. Keep strength training at maintenance or progression level.
3. Next best focus: Movement.
Healthspan age estimator
Your lifestyle corresponds to a biological age of approximately 34. Improving sleep consistency alone could reduce this estimate by around 1 year based on this model.
Score history
Stable
Log at least 2 readings to see your trend
| Date | Score | Bio age | Zone 2 | Strength | Sleep | |
|---|---|---|---|---|---|---|
| No readings logged yet. | ||||||
Pillar radar
Strongest: Sleep. Weakest: Movement.
Category breakdown
Top recommendations
Movement: Focus on the lowest-scoring pillar this week.
Mental Health: Focus on the lowest-scoring pillar this week.
Improvement focus
Movement
Complete three 30-minute zone 2 sessions this week.
Add two full-body strength sessions using squat, hinge, push, pull, and carry patterns.
Take a 10-minute walk after your largest meal to support glucose control.
Longevity pillar deep dive
Sleep
9/10- Keep wake time within the same 30-minute window for the next 7 days.
- Get 10 minutes of outdoor light within an hour of waking.
- Stop caffeine 8 hours before bed to protect sleep pressure.
Movement
6/10- Complete three 30-minute zone 2 sessions this week.
- Add two full-body strength sessions using squat, hinge, push, pull, and carry patterns.
- Take a 10-minute walk after your largest meal to support glucose control.
Nutrition
6/10- Build each meal around 25-35g of protein before adding snacks.
- Add two fist-sized servings of vegetables to lunch and dinner.
- Replace one ultra-processed daily item with fruit, yogurt, eggs, or nuts.
Mental Health
6/10- Do 5 minutes of slow nasal breathing before the first work block.
- Schedule one no-input recovery block with no phone, podcasts, or email.
- Write a 3-line shutdown list at the end of the day to reduce rumination.
Purpose
7/10- Block one 45-minute session for a project that matters but is not urgent.
- Send one specific appreciation message to strengthen a valued relationship.
- Choose one weekly commitment to decline so your time matches your priorities.
Bringing your lowest pillar from 6 to 7 is modelled here as adding roughly 2-4 years of healthier functional capacity, depending on consistency.
Zone 2 & strength tracker
Log at least 2 readings to see your trend
Longevity habits streak tracker
Your strongest longevity habit is No smoking (30 day streak). Your most missed habit is Stress management practice.
Mortality risk reduction panel
These are population-level associations, not personal predictions.
You are implementing 4 of 8 evidence-informed longevity behaviours.
Health Disclaimer
This tool is for educational tracking only and does not constitute medical advice. Consult your healthcare provider before making significant health changes.