Step 1 of 6

Let's start with the basics.

These five questions calibrate the entire assessment for your profile. No right or wrong answers — just what's true for you.

What is your biological sex assigned at birth?

Used to calibrate sex-specific screening thresholds and hormone baselines.

Male Female Intersex / Other Prefer not to say

What is your current age?

Sets age-appropriate screening thresholds and risk model calibration.

years old

What are your top 1–3 health goals right now?

Select up to 3. These prioritise which sections of your report get the most focus.

Heart health More energy Weight / body composition Brain health / memory Better sleep Fitness & strength Living longer, healthier Stress & mental health Hormonal health

How would you rate your current health knowledge?

This calibrates how much detail and explanation the report provides.

1 2 3 4 5

Beginner — explain everything Expert — keep it clinical

Are you currently under the regular care of a physician?

Yes No

Step 1 of 6

Step 2 of 6

Family history.

Your family's health story is written into your biology. These questions unlock the risk factors most likely to be relevant to you specifically.

Did any first-degree relatives (parents, siblings) have a heart attack, stent, bypass surgery, or stroke before age 60?

Early family CVD is the single strongest flag for genetic cardiovascular risk — it changes which tests you need urgently.

Yes No Unsure

Has anyone in your immediate family been diagnosed with high cholesterol or familial hypercholesterolaemia (FH)?

Yes No Unsure

Any first-degree relatives with type 2 diabetes?

Yes No Unsure

Any family history of Alzheimer's or dementia?

If yes, APOE genotype testing becomes a high-priority recommendation — it changes prevention intensity significantly.

Yes No Unsure

Any family history of cancer? Select all that apply

Colorectal / colon

Breast

Ovarian

Prostate

Lung

Melanoma / skin

Other cancer

No family history

Did either parent live past age 85?

Both One parent Neither Unsure / still living

Any family history of autoimmune disease? (e.g. lupus, rheumatoid arthritis, MS, thyroid disease)

Yes No Unsure

Any family history of kidney disease or early kidney failure?

Yes No Unsure

Step 2 of 6

Step 3 of 6

Your personal health history.

Existing diagnoses, medications, and history help us tailor recommendations — and flag any contraindications.

Have you been diagnosed with any of the following? Select all that apply

High blood pressure

High cholesterol

Type 2 diabetes

Pre-diabetes

Type 1 diabetes

Heart disease / CAD

Atrial fibrillation

Thyroid condition

Autoimmune disease

Cancer (any)

Depression

Anxiety disorder

IBS / IBD / gut issues

Fatty liver / NAFLD

Osteoporosis / osteopenia

None of the above

Are you currently taking any prescription medications?

Yes No

Are you taking any supplements regularly? Select all that apply

Multivitamin / Multivitamin-multimineral

Vitamin D

Omega-3 / fish oil

Magnesium

B12 / B-complex

Creatine

Zinc

Iron

Probiotic

Melatonin

None

Have you ever had a significant head injury or concussion?

Yes No

Approximately how many? (including sports-related)

How would you describe your current weight trend?

Gaining Stable Losing (intentionally) Losing (unintentionally)

Have you had any major surgeries or significant hospitalisations?

Yes No

Do you have a history of an eating disorder?

This modifies how the nutrition module is framed and flags bone density as a priority.

Yes No Prefer not to say

Have you ever been told you have sleep apnea, or do you snore heavily?

Untreated sleep apnea raises cardiovascular risk 2–4× and doubles dementia risk — it's one of our 8 automatic override flags.

Yes, and it's treated Yes, but untreated Heavy snoring / suspected No Unsure

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Step 4 of 6

Your lab results.

Enter what you have — skip what you don't. Every gap becomes part of your personalised lab priority list. Pull up your most recent results if you have them nearby.

Don't have results yet? That's completely fine — skip any fields you don't have. The assessment will generate a priority list of the specific tests you should order first.

When was your most recent full physical exam?

Within 6 months Within 1 year 1–2 years ago More than 2 years ago Never / can't recall

Standard lipid panel Optional

Enter values from your most recent bloodwork.

Total cholesterol mg/dL

LDL cholesterol mg/dL

Enter a number or prefix with < (e.g. <70)

HDL cholesterol mg/dL

Triglycerides mg/dL

Blood sugar markers Optional

Fasting glucose mg/dL

HbA1c %

Fasting insulin µIU/mL

Enter a number or prefix with < (e.g. <5)

Advanced cardiovascular markers Optional — most impactful

ApoB and Lp(a) are the two tests most people have never had — and the two most likely to change your risk picture.

ApoB mg/dL

Lp(a) nmol/L

hsCRP mg/L

Homocysteine µmol/L

Nutrient markers Optional

Vitamin D (25-OH) ng/mL

Ferritin ng/mL

Omega-3 index %

B12 pg/mL

Thyroid markers Optional

TSH mIU/L

Free T3 pg/mL

Free T4 ng/dL

Blood pressure Optional

Most recent reading. Home readings are more accurate than a single clinic measurement.

/ mmHg

Which of these advanced tests have you ever had? Select all that apply

CAC (heart scan)

DEXA scan

APOE genotype

HOMA-IR / fasting insulin

VO2 max test

None of these

Step 4 of 6

Step 5 of 6

Your lifestyle.

Six sub-domains: movement, nutrition, sleep, stress, exposures, and body composition. Answer as honestly as you can — the assessment is most useful when it sees the real picture.

Movement & Fitness

How many Zone 2 or above cardio sessions do you do per week?

Zone 2 = a pace where you can hold a full conversation comfortably (brisk walk, easy cycle, slow jog).

None 1×/week 2×/week 3×/week 4+/week

How many strength / resistance training sessions per week?

None 1×/week 2×/week 3+/week

Approximate daily step count?

Under 3,000 3,000–5,000 5,000–8,000 8,000–10,000 10,000+

How many hours per day are you primarily sedentary (desk, car, sofa)?

Under 4 hrs 4–6 hrs 6–8 hrs 8–10 hrs 10+ hrs

Do you have a VO2 max estimate? Optional

Available from wearables (Garmin, Apple Watch, Polar) or a Cooper test. Leave blank if unknown.

mL/kg/min

Nutrition

Which best describes your overall dietary pattern?

Mediterranean / whole food Plant-based / vegan Low-carb / keto Mixed / balanced Mostly processed / fast food

What percentage of your diet is ultra-processed food? (packaged snacks, fast food, ready meals)

Under 10% 10–25% 25–50% Over 50%

How much protein do you roughly consume per day?

Target for longevity is ~1.6g per kg of bodyweight.

Low (rarely think about it) Moderate High (prioritise it) I track it precisely

How many alcoholic drinks do you consume per week on average?

1 drink = 1 glass of wine (5oz), 1 beer (12oz), or 1 shot of spirits (1.5oz).

None 1–3 4–7 8–14 15+

What is your typical eating window? (from first to last bite)

Under 8 hours 8–10 hours 10–12 hours 12–14 hours 14+ hours

Sleep

How many hours of sleep do you typically get per night?

Under 6 hrs 6–6.5 hrs 7–8 hrs 8–9 hrs 9+ hrs

How would you rate the quality of your sleep overall?

1 2 3 4 5 6 7 8 9 10

Very poorExcellent

How long does it typically take you to fall asleep?

Under 10 min 10–20 min 20–30 min 30+ min

Is your sleep timing fairly consistent (bed and wake time within 30 minutes) most nights?

Yes, very consistent Somewhat consistent Quite variable Shift work / irregular schedule

What time do you typically stop consuming caffeine?

No caffeine Before 10am 10am–12pm 12pm–2pm After 2pm Evening

Stress & Recovery

In the last month, how often have you felt unable to control the important things in your life?

PSS-1 (validated Perceived Stress Scale)

Never Almost never Sometimes Fairly often Very often

In the last month, how often have you felt confident about your ability to handle personal problems?

PSS-2 (reverse-scored)

Never Almost never Sometimes Fairly often Very often

In the last month, how often have you felt that things were going your way?

PSS-3 (reverse-scored)

Never Almost never Sometimes Fairly often Very often

In the last month, how often have you felt difficulties were piling up so high you couldn't overcome them?

PSS-4

Never Almost never Sometimes Fairly often Very often

Do you have a regular recovery practice? Select all that apply

Meditation / breathwork

Yoga / stretching

Time in nature

Journaling

Therapy / counselling

No regular practice

Exposures & Environment

Smoking history

Never smoked Ex-smoker (quit 5+ years ago) Ex-smoker (quit within 5 years) Current smoker Occasional / social

Have you had significant occupational or environmental exposures? Select all that apply

Industrial chemicals

Mold / poor indoor air

Heavy metal exposure

High UV / outdoor work

Chronic noise pollution

None significant

Body Composition

Height, weight & waist circumference Optional but recommended

Used to calculate waist-to-height ratio — a far better metabolic risk proxy than BMI.

Height cm or ft/in

Weight kg or lbs

Waist circumference cm or inches

Resting heart rate bpm

Step 5 of 6

Step 6 of 6 — Final Step

Mind, relationships & purpose.

The Harvard Study of Adult Development followed people for 85 years. The single strongest predictor of health at 80 wasn't cholesterol — it was the quality of close relationships. These questions matter as much as your bloodwork.

How satisfied are you with the depth of your closest relationships?

Harvard Study of Adult Development: relationship quality at midlife is the #1 predictor of physical health and cognitive function in later decades.

1 2 3 4 5

Very unsatisfiedDeeply fulfilled

How often do you feel that you lack companionship?

UCLA Loneliness Scale — Item 1 of 3. Loneliness raises all-cause mortality risk by ~26%, equivalent to smoking 15 cigarettes a day.

Hardly ever Sometimes Often

How often do you feel left out?

UCLA Loneliness Scale — Item 2 of 3

Hardly ever Sometimes Often

How often do you feel isolated from others?

UCLA Loneliness Scale — Item 3 of 3

Hardly ever Sometimes Often

How many people could you call in a genuine crisis — someone who would truly show up for you?

Research shows 1–2 deep connections are biologically protective. Quality over quantity.

None 1 2–3 4 or more

Do you have a clear sense of why you get up in the morning?

A strong sense of purpose adds 2.4 years of life on average and reduces Alzheimer's risk by 30% (Rush Memory & Aging Project).

1 2 3 4 5

No — it's unclear to meYes — completely clear

Does your work feel meaningful to you?

1 2 3 4 5

Not at allDeeply meaningful

When something upsetting happens, how long do you typically take to return to baseline?

Slow emotional recovery is linked to elevated cortisol, reduced HRV, sleep disruption, and chronically elevated inflammation — and it is trainable.

Minutes A few hours A day or so Several days Weeks or more

Do you generally expect things to work out well for you in the end?

Dispositional optimism is associated with 11–15% lower all-cause mortality (NHS Cohort, 70,000+ women). The mechanism is partly behavioural and partly biological — optimists have lower inflammatory cytokines.

1 2 3 4 5

Rarely — I tend toward pessimismYes — strong optimist

Mood Screening (PHQ-2 & GAD-2 — Validated Instruments)

Over the last 2 weeks, how often have you felt little interest or pleasure in doing things?

Not at all Several days More than half the days Nearly every day

Over the last 2 weeks, how often have you felt down, depressed, or hopeless?

Not at all Several days More than half the days Nearly every day

Over the last 2 weeks, how often have you felt nervous, anxious, or on edge?

Not at all Several days More than half the days Nearly every day

Over the last 2 weeks, how often have you been unable to stop or control worrying?

Not at all Several days More than half the days Nearly every day

Adverse Childhood Experiences (ACE) — Optional but Important

Why we ask: ACE score (0–10) is one of our 8 automatic override flags. A score of 4 or higher is associated with significantly elevated cardiovascular, autoimmune, and metabolic risk — and changes the framing of all recommendations. These questions are completely optional. Answer only what you're comfortable sharing.

Before age 18, did you experience any of the following? Select all that apply — one point each

Emotional abuse

Physical abuse

Sexual abuse

Emotional neglect

Physical neglect

Domestic violence (witness)

Substance abuse in household

Mental illness in household

Parental separation / divorce

Family member imprisoned

None of the above

Prefer not to answer

✓

Assessment complete.

Your Health and Longevity report is being prepared. This typically takes a few moments. You'll receive a link to your full results — including your Vitality Score, domain deep-dives, and 90-day action plan — at the email address provided.

What happens next

→ Your answers are scored across 6 domains
→ Override flags are checked first
→ Personalised lab gap list is generated
→ 90-day action plan is built for your profile
→ Harvard Study Lens section is personalised