Our Longevity Tool - Old Mission Medicine

Question 0 of 13

1. What is your current chronological age?

Your age in years - this is our baseline for comparison

2. How often are your meals mostly whole foods (protein + plants)?

Consider meals with lean protein, vegetables, fruits, and whole grains

Rarely ~1 meal/day ~2 meals/day ≥3 meals/day

3. How often do you consume ultra-processed foods (packaged snacks, fast food, sugary drinks)?

Ultra-processed foods are typically high in added sugars, unhealthy fats, and artificial ingredients

Daily 2-3 times/week Once/week Rarely

4. How much protein do you consume daily?

Aim for 0.8-1.2g per kg of body weight for optimal health

< 0.5g/kg 0.5-0.8g/kg 0.8-1.2g/kg > 1.2g/kg

5. How often do you consume alcohol?

Moderate alcohol consumption is defined as up to 1 drink/day for women, 2 for men

Daily 2-3 times/week Once/week Rarely/Never

6. Do you use tobacco products?

Includes smoking, vaping, chewing tobacco, or other nicotine products

Yes, daily Yes, occasionally Former user Never used

7. How many minutes of cardio exercise do you get weekly?

Includes activities like walking, running, cycling, swimming, or dancing

< 75 minutes 75-150 minutes 150-300 minutes > 300 minutes

8. How many days per week do you do strength training?

Includes weightlifting, bodyweight exercises, resistance bands, or yoga

0 days 1 day 2-3 days 4+ days

9. How active are you throughout the day?

Consider steps, standing, walking meetings, taking stairs, etc.

Mostly sedentary Some movement Moderately active Very active

10. How would you rate your sleep quality and duration?

Consider both how well you sleep and how many hours you typically get

Poor quality, < 6 hours Fair quality, 6-7 hours Good quality, 7-8 hours Excellent quality, 8+ hours

11. How do you manage stress?

Consider meditation, deep breathing, exercise, hobbies, or other stress-reduction techniques

No stress management Occasional techniques Regular practice Daily stress management

12. How strong are your social connections?

Consider close relationships, community involvement, and social support

Very isolated Some connections Good network Strong community

13. Preventive care status?

Consider regular check-ups, preventive care, and healthcare access

No checkup in 3+ yrs; skip dental/sunscreen Checkup in last 3 yrs; dental yearly Annual checkup & dental; basic sunscreen Annual checkup + age-appropriate screenings + consistent sunscreen

Your Longevity Score

Your Wellness Assessment

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Chronological Age: -- | Wellness Level: -- |

Your Score Breakdown

Total Score

Score Percentage

Max Possible

🎯 Factor-Based Recommendations

How to use: Identify your two lowest-scoring factors below. For each factor, pick the recommendation that matches your band on that factor.

Nutrition Quality:
A: Swap one meal/day for a protein + plants plate.
B: Make lunch your anchored whole-food meal all week.
C: Prep 10 portions of cut veg + lean protein every Sun.

Exercise (Cardio + Strength):
A: 10-minute brisk walk daily + 2 basic movements.
B: 150 min cardio/week + 2 days strength training.
C: 300+ min cardio/week + 3 days strength training.

Sleep & Stress:
A: Fixed wake time + 5 min daily breathing practice.
B: 7-8h sleep + wind-down routine nightly.
C: 7-9h sleep + daily 15 min stress management.

Lifestyle Habits:
A: Cut one daily UPF + add 2k steps/day.
B: UPF only weekends + 6k+ steps daily.
C: Minimal UPF + 9k+ steps + active lifestyle.

Social & Prevention:
A: Text one friend weekly + book annual checkup.
B: Shared meals weekly + complete screenings.
C: Weekly community involvement + comprehensive prevention.

Protein & Movement:
A: Add protein to breakfast + set movement timer.
B: 2 protein meals/day + 8k+ steps daily.
C: 1.0g/kg protein + walking meetings + active breaks.

Wellness Level Guide:
Elite (≥85%): You're stacking the odds. | Excellent (70–84%): Solid base—tighten 1–2 levers. | Good (55–69%): Momentum starts with 1 lever this week. | Needs Improvement (<55%): Pick the easiest win today.

Ready to Optimize Your Longevity?

Get personalized guidance from our lifestyle medicine experts at Old Mission Medicine

Important Information & FAQ

⚠️ Medical Disclaimer

DISCLAIMER: The "longevity score" provided is an approximate estimate based solely on self-reported lifestyle information. It should not be used for diagnosis, treatment decisions, or as a substitute for professional medical advice.

This tool is not a medical device and does not establish a patient-provider relationship.

💡 Interested in learning more? If you're interested in learning how to calculate your actual biological age based on validated biomarkers, ask us about it or book your free consultation today to discuss further.

❓ Frequently Asked Questions

Q: Is this a medical test?
A: No, this is a lifestyle assessment tool that provides approximate estimates based on self-reported information.

Q: How accurate are the results?
A: Results are estimates based on lifestyle factors. For accurate biological age assessment, consult healthcare professionals.

Q: What should I do with my results?
A: Use results as a starting point for lifestyle improvements. Consult healthcare professionals for personalized advice.

Q: Can I improve my longevity score?
A: Yes, lifestyle changes can positively impact your wellness markers. Focus on the recommendations provided and work with healthcare professionals.

Old Mission Longevity Tool