Use what you know about your health and habits to find the changes with the biggest estimated payoff.
Take your top lever to a doctor, and know that nothing you type leaves your browser.
Step 1
Only age and sex are required. Every blank you leave is a lever the tool can't rank — it will tell you at the end which blanks cost you the most.
About you
Age drives everything here. The same change buys a 35-year-old more than it buys a 70-year-old, because there's more runway for it to pay off.
Smoking
If this one is live, it will sit at the top and nothing else will be close.
Heart and lungs
Your watch has all three of these. VO2max may be called "cardio fitness" in the app.
ml/kg/min
beats per minute
milliseconds, rMSSD
Leave blank if you genuinely don't know. That's a finding too.
Sleep
Two separate levers hide in here, and the one most people expect is the smaller of the two.
Fill both times above.
How much do those times move night to night?
Do you snore loudly, or has anyone seen you stop breathing in your sleep?
Are you sleepy during the day even after a full night?
Drinking
Count drinks, not nights. One drink is a 12 oz beer, a 5 oz glass of wine, or a 1.5 oz shot.
Zero is a valid answer. So is 60.
Movement
Three different things, and they don't substitute for each other.
Hard enough that talking is difficult.
Weights, bands, or bodyweight.
Your watch's weekly average.
Food
Four questions instead of "describe your diet," because a description can't be scored and these can.
Vegetables and fruit, servings a day
Beans, lentils, nuts and whole grains
Processed meat — bacon, deli slices, sausage, hot dogs
Sugary drinks and packaged snacks
Body
Waist against height beats BMI for this, and it needs one tape measure.
Around the belly button, tape snug, don't suck in.
Six feet is 72.
Stress and people
The second question here usually ranks higher than anyone expects.
How often does stress feel like more than you can handle?
How often do you have a real conversation with someone who matters to you?
Everything stays in this browser tab. Nothing is sent anywhere, and nothing is stored.
These are at or near target. There's nothing left to win here, which is worth knowing before you go looking for it.
You can't decide to raise your HRV the way you can decide to walk more. These two move when the levers above move, which makes them the cheapest way to check whether any of this is working. Watch the direction over months, not the number today.
Ranked by how much each blank could shuffle the list above.
If you total the levers straight down the list you get a number far bigger than the one at the top of this page. That's deliberate. The levers overlap. Drinking less improves your sleep. Better sleep makes the cardio happen. The cardio drops your blood pressure. Counting each one at full value would sell you the same year of life three times.
So each lever after the first is discounted as it goes down the list, and the running total is capped well below your remaining years. A tool that promised you eighteen extra years would be lying, and the shape of the lie would be exactly this.