Why these nine
We picked the levers that meet three filters: (1) strong observational or RCT evidence linking them to longevity and metabolic health, (2) you can meaningfully change them with behavior, and (3)they're easy enough to self-report or measure that a normal person can answer honestly.
Things we've left out on purpose: HRV, RHR (covered indirectly via VO₂), specific vitamin levels (rarely move outcomes without deficiency), supplement counts (quality and dose vary too much for a single input).
How the points add up
- Sleep — 20 (highest single weight; the lever almost everything else depends on)
- Strength training — 15
- Aerobic fitness — 15
- Protein intake — 10
- Body composition (BMI proxy) — 10
- Daily steps — 10
- Alcohol — 8
- Ultra-processed food — 7
- Sit time — 5
What we'll do with your email
Optional. If you email yourself the result, we send the full breakdown plus a prioritized three-move plan for your top gaps. We never sell your email.