A HABIT SNAPSHOT, NOT A BIOLOGICAL AGE
Review your longevity habits without chasing a score
Use this optional checklist to organise a few reported routines and prepare a clearer conversation with your primary care provider. Its fixed-rule score is not clinically validated and does not calculate biological age, life expectancy or medical risk.
Educational guidance. Not medical advice.
Three checks before any score
Know what is missing
Why it may matter: The tool does not account for your age, diagnoses, medicines or disability.
What to discuss or track: Ask whether any suggested routine is unsuitable for your circumstances.
Read the scoring rules
Why it may matter: The points and cutoffs are editorial choices, not a medical assessment.
What to discuss or track: Read the method below; do not use its food or exercise cutoffs as a prescription.
Choose a useful observation
Why it may matter: Your ability to maintain an appropriate routine is more useful than comparing scores.
What to discuss or track: Note one practical barrier or question to discuss, rather than trying to reach 100.
Longevity Habits Calculator
Review your reported habits across sleep, eating patterns, movement and nutrition. This checklist does not calculate biological age, life expectancy or medical risk.
Not clinically validated. The score uses fixed checklist rules, not an age-adjusted medical model. Read the method and limitations before interpreting a result.
How This Checklist Is Calculated
The formula starts at 100 and subtracts 15 points for each of five checks: reported sleep outside 7 to 9 hours; an eating window over 10 hours or more than three meals; fewer than two selected fermented-food types or fewer than two reported fat servings; less than 150 reported cardio minutes; and fewer than two strength sessions. The displayed score has a floor of 40.
These equal weights and cutoffs are editorial choices, not a validated medical scoring system. They are not universal targets: more frequent meals, a longer eating window or a different activity plan may be appropriate for your medical needs. Do not change medication, restrict food or increase exercise solely to improve this score. The tool does not account for age, diagnoses, medications or disability.
See authorship and review status or report a problem with this tool.
The number is not the goal
A higher result cannot establish that you are healthier than another person. A lower result cannot diagnose a problem. A change in the score does not show that you have reversed aging.
- Pick one priority. Choose a question about a routine that affects your day.
- Try a suitable change for two weeks. Review how manageable it feels, not whether a health outcome has been proven.
- Avoid vanity metrics. Do not restrict food, change prescribed treatment or add exercise simply to improve this score.
- Keep clinical concerns separate. Seek appropriate care for symptoms rather than waiting to complete a habit experiment.
Turn an observation into a practical next step
- Understand the baseline. Read the method and record only what you can reasonably describe.
- Choose one discussion point. Bring relevant health concerns and suitability questions to your primary care provider.
- Build a repeatable week. If a change is appropriate, choose a manageable time and a date to review practical barriers.
Educational guidance. Not medical advice.
Read what biological-age tests can and cannot tell you.
Evidence, context and clear limits
Recognised starting points include Canada’s 24-Hour Movement Guidelines, Canada’s Food Guide and the National Institute on Aging. These resources offer general guidance, not an individual treatment plan or an endorsement of Fruitful Years.
A biomarker change or a checklist score does not establish biological age, predict lifespan or prove that a habit extends life. Use the information to prepare questions for your primary care provider.
Educational guidance. Not medical advice. Read the medical disclaimer.
Read our authorship and review disclosures. Layout updates do not imply new clinical review.