Are You On Track to Age Well?

What's your age range?

How quickly do you feel recovered after a stressful event?

• Quickly: I recover quickly most of the time.
• Moderately: My recovery takes a while but is manageable.
• Slowly: Recovery feels slow and often incomplete.

How often do you make time to relax or engage in hobbies?

• Often: Most days.
• Sometimes: A few times per week.
• Rarely: Rarely or never.

After a typical night’s sleep, how rested do you feel?

• Well-rested: I feel well-rested most mornings.
• Somewhat-rested: I usually feel rested, sometimes tired.
• Tired/Unrefreshed: I often wake up tired or unrefreshed.

How often do you chew slowly & stop eating before feeling full?

• Often: I eat most meals slowly, with a present mind.
• Sometimes: Half of the time I chew slowly and feel present.
• Rarely: I eat fast and usually am distracted when eating.

How often do you eat ultraprocessed foods?
i.e: packaged snacks, sweetened drinks, fast food, candy.

• Rarely: Less than 2 times per week and/or in very small amounts.
• Occasionally: 2–6 times per week and/or larger portions.
• Often: Daily or almost daily and/or in large quantities

How frequently do you consume saturated fat?
i.e: fatty meats, processed meats, butter, ghee, lard, cream, full-fat cheese.

• Minimal: Almost never or occasional small portions, less than 1-2 times/week.
• Regularly: Regular or frequent but smaller, mindful portions.
• Frequently: Frequent and/or large portions on most days.

How often is your plate mostly vegetables, fruits, whole grains, legumes, nuts, or seeds?

• Mostly: Most meals are minimally-processed plant-predominant (about 70% or more of the plate).
• Moderately: Some meals are plant-predominant but I eat some ultraprocessed foods and animal products (50/50).
• Low: I mostly eat very processed or mostly an animal-based diet.

How often do you do strength or resistance training?

• Frequently: 2+ sessions/week.
• Moderately: 1 session/week.
• Rarely: Rarely or never.

How much moderate+ (not light) aerobic activity do you do most weeks?
i.e. brisk walking, cycling, swimming, running, etc.

• Often: 2+ hours/week (or 3+ good sessions/week).
• Moderately: 1–2 hours/week (or 1–2 sessions/week).
• Rarely: Less than 1 hour/week.

How much low-intensity movement do you get each day?
i.e: leisurely walking, daily chores, gardening, or other light activity.

• A lot: 7,000+ steps/day or equivalent activity most days.
• Moderate: 3,000–6,999 steps/day or equivalent activity.
• Minimal: Mostly sedentary with minimal daily movement.

How connected do you feel to your physical surroundings?
i.e., nature, job, home, or neighborhood.

• Strongly: I feel comfortable, safe, engaged, and positive in my environment.
• Moderately: I feel somewhat connected, but often feel neutral or disconnected.
• Minimally: I rarely feel engaged or positive about my surroundings.

How often do you engage in negative or critical self-talk?

• Rarely: Rarely, and I'm able to reframe quickly.
• Moderately: Sometimes, and it affects my mood but I can catch it usually.
• Frequently: Often, and it strongly affects my mood or confidence.

How connected do you feel to supportive people in your life?
i.e., friends, family, colleagues, or community groups.

• Strongly: I have frequent contact, feel supported & cared about , and have people to turn to.
• Moderately: I have some connections, but not as frequent or close as I’d like.
• Not connected: I have very rare contact, few people I feel I can rely on or who care about me.

Hows' Your Metabolic Health?

Pick the category that matches your highest (worst) current result.

Fasting glucose (mg/dL): Normal <100 • Borderline 100–125 • High ≥126

HbA1c (%): Normal <5.7 • Borderline 5.7–6.4 • High ≥6.5

TG/HDL ratio: Normal <2 • Borderline 2–3 • High >3

Choose the category that matches your average blood pressure.

• Normal: <120 / <80 mmHg
• Borderline: 120–139 / 80–89 mmHg
• High: ≥140 systolic OR ≥90 diastolic
• Don't have results: I don't have these results yet

Which category fits your most recent hs-CRP result?

• Normal: <1.0 mg/L
• Borderline: 1.0–3.0 mg/L
• High: >3.0 mg/L
• Don’t have results: I don’t have these results yet

What is your most recent ApoB or non-HDL-C result?

ApoB is the preferred marker when available.

• ApoB — Normal: <90 mg/dL
• ApoB — Borderline: 90–110 mg/dL
• ApoB — High: >110 mg/dL
• non-HDL-C — Normal: <130 mg/dL
• non-HDL-C — Borderline: 130–159 mg/dL
• non-HDL-C — High: ≥160 mg/dL
• Don’t have results: I don’t have these results yet