You do not need to track everything. Start with a few simple numbers that can help you have better conversations with your clinician and build a practical healthy-aging routine.
Who This Is For
This checklist is designed for adults over 45 who want to take a proactive approach to their healthspan. If you are looking for a straightforward way to organize your health data before your next doctor’s appointment, this tool is for you.
Why Start Here Before a Biological-Age Test?
Before exploring complex or expensive biological-age tests, it is often more practical to understand your foundational health metrics. These six standard numbers—such as blood pressure and metabolic markers—are widely recognized by clinicians and provide actionable insights. Mastering these basics is the first step in any longevity protocol.
Get the free 6 Health Numbers checklist
Enter your email and we’ll send you the one-page checklist. You can use it to track a few practical health numbers and prepare better questions for your next clinician visit.
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This checklist is educational and is not medical advice. Your clinician can help interpret your numbers in the context of your full health history.
What you’ll get
The 6 health numbers
| Health number | Why it may matter | What to ask your clinician |
|---|---|---|
| Blood pressure | High blood pressure often has no symptoms but can affect heart and brain health over time. The American Heart Association recommends regular monitoring. | “Are my current readings in a healthy range for my age and history?” |
| A1C or fasting glucose | These numbers help show how your body manages blood sugar. The NIDDK explains that the A1C test reflects your average blood glucose over the past 3 months. | “Should we check my A1C, and what lifestyle habits might help keep it stable?” |
| Lipids / cholesterol | Cholesterol levels help assess cardiovascular risk. The NHLBI recommends regular screening to understand your lipid profile. | “Based on my lipid panel, do I need to adjust my nutrition or consider other steps?” |
| Waist measurement | Waist circumference can be a simple indicator of metabolic health, sometimes more useful than weight alone. | “Is my waist measurement a concern for my overall metabolic health?” |
| Resting heart rate | Resting heart rate trends can offer clues about cardiovascular fitness, recovery, stress, and medication effects. | “What is a healthy resting heart rate target for me?” |
| Strength or mobility baseline | Maintaining strength and mobility is crucial for independence. The NIA highlights the importance of physical activity for healthy aging. | “Are there specific strength or mobility exercises I should focus on or avoid?” |
Why these numbers fit the Fruitful Years approach
How to use the checklist
For more context on tracking your health, explore our guides on advanced biomarker testing, evidence-informed habits to support healthy aging, and healthspan vs. lifespan.
Biological Age Calculator — Coming Soon
We are also working on interactive tools to help you understand healthy-aging patterns over time. For now, the best place to start is the checklist above.
Frequently Asked Questions
Is this checklist medical advice?
No. It is an educational tool to help you organize questions and track basic health numbers. Always discuss your results with your clinician.
Do I need advanced testing to use it?
No. Start with the basics: blood pressure, A1C or fasting glucose, lipids, waist measurement, resting heart rate, and a simple strength or mobility check. These are available through most routine health appointments.
How often should I review these numbers?
Many adults find a 90-day review rhythm useful, but testing frequency should be guided by your clinician based on your personal health history and risk factors.
What should I do if one of my numbers is out of range?
Do not panic or self-diagnose. Use the result as a conversation starter with your clinician. For context on how these numbers relate to biological age, see our guide on evidence-informed habits after 45.
Get the free 6 Health Numbers checklist by email.
For a simple way to use these numbers, see the step-by-step guide to building your personal longevity protocol.
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