FREE LONGEVITY STARTER KIT

A clearer starting point for healthy aging

Organize the health information you already have, choose one manageable habit and prepare better questions for your next visit.

More advice can leave you with more tabs open and less clarity about what to do next. You do not need another score to chase. Start with a simple record and one realistic action.

Get the Free Starter Kit →

Immediate PDF access. No email required. Educational guidance, not medical advice.

Preview what is inside

Six Health Numbers Checklist

A place for existing blood pressure, glucose or A1C, lipid results, waist measurement, resting heart rate and a strength or mobility baseline. Keep dates, units and questions beside each entry.

Missing a result? Leave it blank. The checklist is not a recommendation to order every test.

Weekly Habit Tracker

Choose one action, attach it to an existing routine and give yourself an easier backup. Mark the days you practise, then adjust the plan without turning it into a perfection contest.

Three-minute visit primer

Prepare one priority question, ask what a result means in your circumstances and leave with an agreed next step.

Two steps, no complicated setup

  1. Open the download hub and save the three-page PDF.
  2. Fill in what you already know, then choose one question or habit to work on.

Open the Download Hub

Keep completed worksheets privately. Fruitful Years does not collect the health information you write on these sheets.

Prefer to use the worksheets in your browser?

Your Longevity Starter Kit

Start with six health numbers, choose one manageable weekly habit, and bring clearer questions to your next primary care visit. Use the three sheets below for free; no signup is required.

1. Six Health Numbers2. Weekly Habit Planner3. Visit Preparation

Fill these in privately on paper or after saving as PDF. This site does not collect the answers.

Sheet 1: Six Health Numbers

Use results you already have. This is not a requirement to order tests. Keep the date, units and instructions with each result.

TopicResult, date and unitsQuestion / agreed follow-up
Blood pressure  
A1C or fasting glucose  
Lipids / cholesterol  
Waist measurement  
Resting heart rate  
Strength or mobility baseline  

Your clinician decides which measures, targets and follow-up intervals fit your situation.

Sheet 2: Weekly Habit Planner

Choose one manageable action consistent with any advice you have received. This is a habit planner, not a treatment protocol.

Week starting:

One action I choose:

When and where I will do it:

My easier backup option:

Mon □   Tue □   Wed □   Thu □   Fri □   Sat □   Sun □

What helped, and what I will adjust:

Review feasibility after a week; this is not a schedule for repeating lab tests.

Sheet 3: Primary Care Visit Preparation

My main question:

  • What does this result mean in my circumstances?
  • Would another test change a decision about my care?
  • What benefits, risks and uncertainties should I understand?
  • What should I do next, when should I follow up, and whom should I contact?

Agreed next step and timing:

Follow instructions supplied with a result. Do not postpone urgent care to complete a worksheet.

FREE LONGEVITY STARTER KIT

Optional: email yourself the checklist

Start with a simple checklist and a manageable plan for the week ahead.

  • Six Health Numbers Checklist: organize existing results and the questions they raise.
  • Weekly Protocol Planner: choose one realistic habit, with a backup for busy days.
  • Clearer conversations: bring focused questions about benefits, risks and follow-up to primary care.

Email yourself the checklist below. The weekly planner is ready to use now; no signup is required to access the kit.

By selecting “Email My Checklist,” you request the checklist and agree to occasional Fruitful Years emails. Unsubscribe anytime. Privacy policy. Brevo processes the signup.

Zero spam. Practical health literacy only. Educational guidance, not medical advice.

Your Reading List and Visit Questions

Choose reading and general questions to keep for later. This is an educational organizer, not a medical assessment. Do not enter health details; no personal health fields are provided.

Sleep and routine
Movement and planning
Understand the evidence
Questions for your clinician

Saved progress stays in this browser on this device, not in an account.

See how to prepare for a doctor visit with the Starter Kit · Open the printable weekly habit planner

A free resource to use and share

The three-page Longevity Starter Kit brings together a record of existing health numbers, a weekly habit planner and visit-preparation questions. It is an organizer, not a diagnostic tool, a validated risk score or a recommended panel of tests.

Download the three-page Starter Kit PDF · Open the printable weekly planner

Use it in three steps

  1. Record information you already have; leave missing results blank.
  2. Choose one manageable action and an easier backup.
  3. Bring one priority question to your next appropriate appointment.

For community groups and educators

Share fruitfulyears.com/tools/ so readers can access the current resource without an email signup. Let participants keep completed worksheets privately; do not collect their health details in a group discussion.

Background and limits

For independent background, explore Canada’s movement guidelines for adults 65+ and the National Institute on Aging’s guidance on talking with your doctor. These organizations did not create or endorse this kit.

Prepared by Fruitful Years. See authorship and disclosures, our evidence policy, or report a correction.