Evidence-based checklists, trackers, and worksheets you can print, bring to your doctor, or pin to your fridge. Every document is grounded in the same peer-reviewed research that powers our articles and tools.
Not sure which to download first? Here is the recommended sequence.
Get the big picture protocol
Build habits week by week
Bring to your next appointment
Track results over time
26 biomarkers across 3 tiers with optimal vs standard ranges, testing frequency, and clinical notes. Print this before your next lab order.
Log your supplements, doses, and timing. Includes the evidence-based foundation stack and an interaction safety checklist.
Record your lab results across multiple test dates to identify trends. Covers metabolic, hormonal, and micronutrient markers.
The complete evidence-based longevity protocol on a single page: exercise, nutrition, sleep, testing, supplements, and stress management.
How to request longevity-focused tests, discuss HRT, and navigate medical conversations productively — with specific language to use.
Week-by-week checklist to establish all foundational longevity habits in one month: movement, sleep, nutrition, and testing.
Every evidence-based sleep lever: environment, timing and consistency, light management, substances, and wind-down routine.
Weekly training structure, key benchmarks (VO2 max, grip strength, balance), and a progressive overload tracking log.
Framework for choosing the right fasting protocol: candidacy screening, protocol comparison, optimization tips, and monitoring checklist.
These printables are companions to our full interactive tools — calculators, interpreters, and builders that go deeper.
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