Longevity assessment

🔬 Healthspan Frontier 50‑point questionnaire

assess your four pillars · get your biomarker & wearable roadmap

🍽️ Nutrition (Dr. Voss)

🧠 Cognition (Prof. Hale)

💪 Physical (Coach Trent)

👥 Social (Dr. Reyes)

1 / 10 · nutrition

How many daily servings of colourful vegetables / polyphenol-rich foods do you usually eat?

0-2 (rarely) low hormetic intake

3-4 (often)

5+ (abundant, diverse) blue zone style

2 / 10 · strength & movement

How many weekly sessions of progressive resistance training (lifts, bodyweight) do you do?

0-1 (little)

2-3 (moderate)

4-5+ (consistent) sarcopenia shield

3 / 10 · cognitive reserve

How often do you challenge your brain with new learning (language, puzzles, complex skills)?

rarely / passively

once a week

almost daily (novelty) neuroplasticity boost

4 / 10 · deep bonds

How many people do you have genuine, trust‑based connection with (3am call test)?

0-1 (isolated)

2-3

4+ strong bonds longevity multiplier

5 / 10 · anti‑inflammatory pattern

Do you regularly eat omega‑3 sources (fatty fish, flax) and limit ultra‑processed food?

rarely / high processed

sometimes (2-3x/week)

yes, daily & intentional inflammaging guard

6 / 10 · zone 2 & cardio

How much weekly aerobic exercise at ‘conversational pace’ (Zone 2) do you get?

< 60 min

60-120 min

150+ min (mitochondrial) VO2max booster

7 / 10 · stress & emotional regulation

Do you practice any mindfulness, reframing, or HRV‑linked relaxation?

rarely / high stress

occasionally

≥4x week / daily telomere protection

8 / 10 · purpose / community

Do you have a sense of daily purpose (ikigai) or regular community involvement?

unclear /很少

emerging / sometimes

strong & active blue zone habit

9 / 10 · hormetic & fasting

Do you use intermittent fasting or polyphenol‑rich drinks (coffee, tea) strategically?

no /很少

sometimes (few days/week)

regularly (autophagy trigger)

10 / 10 · functional metrics

Do you track grip strength / balance or use wearables (HRV, steps) to guide recovery?

not really

some awareness

yes, track & adjust data‑driven

0

🩸 recommended blood test panels

key inflammatory & metabolic

• high‑sensitivity CRP (inflammaging)
• HbA1c (glycemic control)
• homocysteine (cardiovascular / methylation)

advanced (discuss with Dr. Voss)

• fasting insulin · lipid subfractions
• vitamin D, omega‑3 index
• NMN/resveratrol not needed before basics

CRP < 1.0 mg/L ideal HbA1c < 5.4% homocysteine < 8 µmol/L

⌚ wearable setup guide

📈 oura ring / whoop / CGM – start with these metrics:

• Heart Rate Variability (HRV) – morning baseline
• Sleep stages & efficiency (aim 7-9h)
• Recovery score before training
• Continuous glucose (if CGM) – food response

⚡ actionable protocols (Coach Trent):

• Zone 2 cardio: 150+ min/week (MAF formula)
• Grip strength dynamometer 2x/week
• Balance: single leg stand daily

⭐ biofeedback loop: track HRV → adjust stress/recovery → retest every 4 weeks

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your 12‑month roadmap begins now — integrate four pillars, retest in 90 days

✨ each answer 0‑2‑4 points · max 40 (scaled to 50‑point healthspan concept) · dr. elena voss & team