1. Have you been diagnosed with a chronic or autoimmune condition?

Chronic and autoimmune conditions can accelerate aging by increasing inflammation and oxidative stress, impacting overall health and longevity. Work with a functional medicine provider to identify anti-inflammatory foods, supplements, and stress management techniques that can help manage your condition.

Oxidative DNA damage and cellular sensitivity to oxidative stress in human autoimmune diseases – Bashir et al. (1993)

2. Which options best describe your typical food choices?

Nutrient-dense food choices are essential for supporting cellular health, reducing inflammation, and preventing disease, all key contributors to a longer, healthier life. Aim to include a variety of whole foods in each meal, particularly focusing on organic, seasonal produce and protein.

Healthy aging—nutrition matters: start early and screen often – Roberts et al. (2021)

3. How often do you include greens and other colorful vegetables and fruits in your meals?

Greens and colorful produce provide antioxidants and phytonutrients that combat cellular damage, supporting longevity and resilience against chronic disease. Try adding a colorful fruit or vegetable to every meal or snack, even if it’s just a handful of berries or a few spinach leaves.

Antioxidants in fruits and vegetables–the millennium’s health – Kaur & Kapoor (2001)

Vitamins in aging, health, and longevity – Thomas (2006)

4. How often do you include healthy fats in your meals?

Healthy fats like omega-3s reduce inflammation, support brain and heart health, and are vital for maintaining cellular integrity, which can promote a longer lifespan. Incorporate sources like avocados, nuts, and wild-caught fish into your meals to get a range of healthy fats daily.

Structured long-chain omega-3 fatty acids for improvement of cognitive function during aging – Arola et al. (2022)

Omega-3 PUFA metabolism and brain modifications during aging – Chappus-McCendie et al. (2019)

5. On average, how many days a week do you eat after 7 pm?

Late-night eating can disrupt circadian rhythms and glucose regulation, leading to higher risks for metabolic diseases that may shorten lifespan. Try to finish meals by 7 pm to align with natural digestion rhythms and promote restful sleep.

Importance of circadian timing for aging and longevity – Acosta-Rodríguez et al. (2021)

Beneficial effects of early time-restricted feeding on metabolic diseases – Charlot et al. (2021)

6. How many glasses of water do you drink in a day?

Adequate hydration supports cellular function, detoxification, and energy levels, all of which are essential for long-term health and longevity. Carry a reusable glass or stainless steel water bottle and aim to drink 1 cup of water every hour as a simple hydration reminder.

Membrane phospholipids, lipoxidative damage and molecular integrity: a causal role in aging and longevity – Pamplona (2008)

Cellular stress responses, hormetic phytochemicals and vitagenes in aging and longevity – Calabrese et al. (2012)

7. Which other beverages do you drink regularly?

Beverage choices impact hydration, blood sugar, and toxin exposure, making them important factors in maintaining overall health and lifespan. Replace sweet drinks and fruit juices with herbal teas, lemon water, or high quality electrolyte water for better hydration. Probiotic beverages can improve gut health, which is closely tied to longevity.

Non-alcoholic beverages, old and novel, and their potential effects on human health, with a focus on hydration and cardiometabolic health – Sikalidis et al. (2020)

Long-term consumption of sugar-sweetened and artificially sweetened beverages and risk of mortality in US adults – Malik et al. (2019)

8. Do you take supplements regularly?

Proper supplementation can fill nutrient gaps, boost resilience, and support specific health needs, potentially enhancing longevity when tailored to individual requirements. Consider working with a functional medicine provider to identify supplements that address your nutrient deficiencies or specific health goals.

Nutrition interventions in aging and age‐associated disease – Meydani (2001)

Prolonging healthy aging: longevity vitamins and proteins – Ames (2018)

9. How much sleep do you typically get?

Adequate sleep is critical for cellular repair, cognitive function, and metabolic health, all of which directly impact lifespan and quality of life. Aim for 7-8 hours of quality sleep per night by maintaining a consistent bedtime routine and reducing screen time before bed.

Optimal Sleep as a Determinant of Healthy Lifespan – Balasubramani et al. (2024)

Metabolism of sleep and aging: Bridging the gap using metabolomics – Sengupta et al. (2019)

Association between sleep patterns and health in families with exceptional longevity – Klein et al. (2017)

10. How would you rate your stress level on an average day?

Chronic stress elevates cortisol levels, contributing to inflammation, impaired immune function, and other risks that can reduce lifespan over time. Practice daily stress-reducing activities like deep breathing, mindfulness, or a short walk to help manage stress effectively.

The role of stress factors during aging of the immune system – Bauer et al. (2009)

Neuroendocrine and immunological correlates of chronic stress in ‘strictly healthy’ populations – Jeckel et al. (2009)

Effects of stress on immune function: the good, the bad, and the beautiful – Dhabhar (2014)

11. How many medications are you currently taking?

Medication use, especially in high amounts, can signal underlying health issues and increase toxic load on the body, impacting longevity. Consult with your healthcare provider to periodically review and potentially reduce medications where appropriate.

A systematic review of diet and medication use among centenarians and near-centenarians worldwide – Dai et al. (2024)

Phytotherapeutic approaches to the prevention of age-related changes and the extension of active longevity – Babich et al. (2022)

12-13. How old were your parents when they passed away?

Parental lifespan can offer insights into genetic influences on longevity, as certain predispositions may be inherited. However, genes are turned on and off by lifestyle choices, so you are not destined to have the same lifespan or health issues as your parents.

Parental effects on offspring longevity—evidence from reproductive histories – Kemkes-Grottenthaler (2004)

14. Do you smoke?

Smoking accelerates cellular aging, raises inflammation levels, and significantly increases the risk of chronic diseases, reducing lifespan significantly more than other lifestyle factors. Seek support from a health professional or a quit-smoking program to reduce or eliminate tobacco use.

Chronic inflammation in the etiology of disease across the life span – Furman et al. (2019)

Smoking and health: association between telomere length and factors impacting life span – Babizhayev & Yegorov (2011)

15. How many days a week do you exercise?

Regular exercise enhances cardiovascular, metabolic, and brain health, all critical for long-term vitality and longevity. Aim for at least 30 minutes of moderate activity—such as brisk walking, cycling, or swimming—three days a week, and incorporate strength training to further support healthy aging.

Training for longevity: the reverse J-curve for exercise – O’Keefe et al. (2020)

Effects of a 14-day healthy longevity lifestyle program on cognition and brain function – Siddarth et al. (2006)

16. What types of exercise do you do?

Different types of exercise have distinct health benefits, such as aerobic exercise for heart health and strength training for muscle preservation, both supporting a longer life. Incorporate a mix of aerobic, strength, and flexibility exercises each week to cover all areas of physical fitness.

Associations of exercise types with all-cause mortality among US adults – Sheehan & Li (2020)

How much resistance exercise is beneficial for healthy aging and longevity? – Burtscher et al. (2023)

17. How many hours a day are you sitting?

Prolonged sitting is associated with metabolic risks, reduced cardiovascular health, and decreased muscle function, which can negatively affect lifespan. Set an alarm to stand up and stretch every 30 minutes or take a brisk 5-minute walk to break up long periods of sitting.

Too much sitting and cardio-metabolic risk: an update of epidemiological evidence – Bauman et al. (2013)

Time spent sitting as an independent risk factor for cardiovascular disease – Gorczyca et al. (2020)

18. What is your weight status?

Weight status can reflect overall metabolic health and is a key indicator for the risk of chronic conditions that impact longevity. Focus on balanced meals and regular physical activity to maintain a healthy weight range over time. Address issues with stress, sleep, and hormones if you have weight loss resistance.

Eating a balanced diet: a healthy life through a balanced diet in the age of longevity – Lim, S. (2018)

Nutritional considerations for healthy aging and reduction in age-related chronic disease – Shlisky et al. (2017)

Optimal body weight for health and longevity – Fontana et al. (2014)

19. How many separate occasions during your life have you taken antibiotics?

Frequent antibiotic use can disrupt the gut microbiome, impacting immune function, inflammation, and other health factors linked to longevity. Prioritize probiotic-rich foods and consider a gut health regimen if you’ve taken multiple courses of antibiotics.

The connection between the gut microbiome and the immune system in infectious diseases and the role of nutrition – Wiertsema et al. (2021)

The gut microbiome, aging, and longevity: a systematic review – Badal et al. (2020)

20. Which toxins are you exposed to regularly?

Regular toxin exposure, such as from pollution or chemicals, can increase oxidative stress and inflammation, negatively affecting health and lifespan. Minimize exposure by reducing plastics, using natural cleaning products, drinking filtered water, and improving air quality.

Inflammation response, oxidative stress, and DNA damage caused by urban air pollution – Alves et al (2020)

Impact of air pollutants on oxidative stress in aging diseases – Numan et al. (2015)

Air pollution causing oxidative stress – Leni et al. (2020)

21. What are your relationships like?

Strong, positive relationships support mental well-being, reduce stress, and have been linked to greater longevity through multiple health pathways. Invest time in nurturing close relationships and connect with friends or family regularly to boost mental and emotional health.

Happy people live longer: Subjective well-being contributes to health and longevity – Diener et al. (2011)

Beyond calories: An integrated approach to promote health, longevity, and well-being – Bertozzi et al. (2017)

Psychological well-being and physical health: Associations, mechanisms, and future directions – Hernandez et al. (2018)

22. Do you purposefully take technology breaks?

Regular technology breaks can help reduce mental strain, improve sleep quality, and protect against stress-related aging, supporting a healthier, longer life. Schedule daily tech-free times, like during meals or before bed, to give your mind a break.

Computer use and stress, sleep disturbances, and symptoms of depression among young adults–a prospective cohort study – Thomée et al. (2012)

Technostress and social networking services: Explaining users’ concentration, sleep, identity, and social relation problems – Salo et al. (2019)

Perceived stress mediates the relationship between emotional loneliness and sleep quality over time in older adults – McHugh et al. (2013)

Long-term effect of mobile phone use on sleep quality: Results from the cohort study of mobile phone use and health (COSMOS) – Tettamanti et al. (2020)

23. How often is your phone right next to your body?

Keeping your phone close frequently may expose you to electromagnetic fields, which are still under study but have been linked to potential health risks in long-term use. Place your phone away from your body when possible and use speaker mode or earphones during calls. Keep your phone far away from you, preferably in another room, when sleeping.

Systematic review on the health effects of exposure to radiofrequency electromagnetic fields from mobile phone base stations – Röösli et al. (2010)

The effect of chronic exposure to extremely low-frequency electromagnetic fields on sleep quality, stress, depression, and anxiety – Bagheri Hosseinabadi et al. (2019)