Eight habits. Here are yours.
Roughly a decade of lifespan separates holding most of these from holding none. This scores all eight against numbers you have already taken here.
The eight habits
Ranked roughly by weight in the evidence. Each has a free tool behind it.
- Not smokingWorth more than everything else combined. Repays at any age.The quit counter
- Daily movementThe first 20 minutes buy the most. Endurance carries the lifespan evidence; strength keeps you independent.Guided workouts
- Sleep, 7 plus hoursThe cheapest longevity habit there is, and the most skipped.The 2 minute sleep check
- Blood pressure in rangeThe most treatable driver of early death and dementia.Check a reading
- Blood sugar in rangeCaught in the prediabetes window, it is usually reversible.Track it free
- Mostly plants, rarely fullThe Mediterranean pattern carries the trial evidence. Plants at most meals is the instruction.Diets, compared honestly
- Little or no alcoholThe daily-drink-protects-the-heart idea did not survive better studies.A private self-check
- Screening on scheduleThe one longevity intervention with decades of proof.Your checkup schedule
The loop: baseline with your health age, work one season with the 28-Day Reset, retest, and keep screening on schedule.
Six ways to see where you already are
VO2 max, grip strength, sit and rise, push-ups, one-leg balance and walking speed. Each takes minutes, five of the six need no equipment, and each one was followed in a study of thousands of people. They show the reserve those habits are building.
Your plan, by decade
Make it stick
Intentions fade; calendars do not.
When you want a doctor on it
Our panel covers every major specialty, in the format you prefer: in writing, or face to face on video. The Health Review reads your numbers, history and reports and returns a written map of where your health stands and what to work on, in order. The Circle members ask one written question a month, answered by the right expert starting from your real numbers, for $29 a month.