The Science of Living Longer

Healthspan Self-Assessment for Aging Adults

How This Assessment Works

This quiz will help you evaluate your current healthspan practices across the five key areas discussed in the book. For each question, select the option that best describes your current habits and situation. Be honest with yourself - this is for your own benefit. Your results will provide personalized insights and recommendations to help you optimize your longevity journey.

Chapter 1: Nourishing Longevity

The Dietary Foundation

1. How would you describe your typical diet pattern?

Mostly processed foods, red meat, and sweets with few vegetables

A mix of processed and whole foods, moderate vegetable intake

Mostly whole foods, regular vegetables, occasional processed items

Predominantly plant-based with fish, olive oil, nuts, and abundant vegetables (Mediterranean-style)

2. How often do you include fermented foods (yogurt, kefir, sauerkraut, kimchi) and omega-3 rich foods (fatty fish, walnuts, flaxseeds) in your diet?

Rarely or never

Occasionally (once every few weeks)

Regularly (1-2 times per week)

Frequently (3+ times per week)

3. What is your typical eating window (the time between your first and last meal/snack)?

14+ hours (e.g., 8am to 10pm or later)

12-14 hours

10-12 hours

8-10 hours, with consistent overnight fasting

Chapter 2: Movement as Medicine

Physical Activity Across the Lifespan

4. How much moderate-to-vigorous cardiovascular exercise (brisk walking, cycling, swimming) do you get per week?

Less than 60 minutes

60-149 minutes

150-299 minutes (meeting recommended guidelines)

300+ minutes, with a mix of moderate and vigorous activity

5. How often do you engage in strength/resistance training (weights, resistance bands, bodyweight exercises)?

Rarely or never

Occasionally, but not consistently

1-2 times per week

2+ times per week with progressive overload

6. How would you describe your daily movement and sedentary time?

Mostly sedentary, rarely getting up from sitting

Some movement, but sit for long periods without breaks

Regular movement breaks, try to avoid prolonged sitting

Active lifestyle, consistent movement throughout day, 7,000+ daily steps

Chapter 3: The Connected Life

Social Bonds and Mental Wellbeing

7. How would you describe your current social connections and sense of community?

Isolated, with few meaningful relationships or regular social interactions

Limited social contact, mostly with family or a couple of friends

Regular social interactions with a small group of friends or community

Strong, diverse social network with regular, meaningful interactions and sense of belonging

8. Do you have a sense of purpose or "ikigai" - a reason to get up in the morning that goes beyond daily routines?

Rarely feel a sense of purpose or meaning in daily life

Occasionally feel purposeful, but not consistently

Regularly engage in activities that feel meaningful and purposeful

Strong sense of purpose that guides daily life and provides resilience during challenges

9. How often do you engage in activities that help others or contribute to your community?

Rarely or never

Occasionally, when asked or prompted

Regularly, through informal help or occasional volunteering

Frequently, with consistent volunteering, mentoring, or community involvement

Chapter 4: Cognitive Vitality

Keeping Your Mind Sharp

10. How often do you engage in new learning or cognitively challenging activities?

Rarely engage in new learning or mental challenges

Occasional puzzles or familiar mental activities

Regular reading and occasional new learning activities

Consistent engagement in new, challenging learning (language, instrument, skill)

11. How would you describe your sleep quality and duration?

Poor sleep, often less than 6 hours or fragmented sleep

Inconsistent sleep, sometimes adequate, often not

Generally good sleep, 7-8 hours most nights

Excellent sleep hygiene, consistent 7-8 hours, good sleep quality

12. How do you manage daily stress and maintain mental wellbeing?

Poorly, with frequent stress and few coping strategies

Some coping, but often feel overwhelmed by stress

Regular use of stress management techniques (exercise, hobbies, socializing)

Consistent stress management practice (meditation, mindfulness, regular exercise, strong social support)

Chapter 5: Environmental and Lifestyle Optimization

Sleep Architecture, Toxin Avoidance, and Preventive Care

13. How consistent are your sleep/wake times and light exposure patterns?

Highly irregular sleep schedule, little morning light exposure

Somewhat irregular, with variable light exposure

Fairly consistent sleep schedule, some morning light

Very consistent sleep/wake times, regular morning light exposure, minimized evening light

14. How attentive are you to reducing exposure to environmental toxins (air pollution, plastics, chemicals in home)?

Not attentive, no particular efforts to reduce exposure

Some awareness, but minimal action taken

Moderate efforts to reduce key exposures (air filters, water filtration, etc.)

Proactive approach to minimizing multiple environmental toxin exposures

15. How do you approach preventive healthcare and age-appropriate screenings?

Rarely see doctors, avoid screenings and preventive care

Only see doctors when sick, irregular screenings

Regular check-ups, most recommended screenings

Proactive partnership with healthcare providers, all age-appropriate screenings, monitoring key biomarkers

Your Healthspan Assessment Results

Overall Healthspan Score

Personalized Recommendations

Based on your assessment, here are areas to focus on:

Based on "The Science of Living Longer: A Comprehensive Guide to Longevity"

This assessment is for educational purposes only and is not a substitute for professional medical advice.