Protocol Builder
Free · Personalized · Sourced

Build Your
Longevity Protocol

Answer 7 questions to get a starting plan built from national guidelines and trials, matched to your age, sex and answers. Every item links to its source.

Step 1 of 7 About You
Step 1 of 7

Let's start with the basics

Age and sex decide which screening tests apply to you.

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Step 2 of 7

What's your primary goal?

Your most important longevity priority shapes which interventions to emphasize first.

Step 3 of 7

How would you describe your current health?

Your starting point shapes where your plan begins.

Step 4 of 7

Tell me about your exercise habits

Your current level decides what your plan adds first.

Step 5 of 7

Sleep and stress

Sleep and stress decide which habits come first in your plan.

Step 6 of 7

Has a clinician told you any of these?

Select anything a clinician has told you or your recent labs showed. Skip this step if you haven't been tested.

✓
High LDL cholesterol or ApoB
Or you take a cholesterol medicine
✓
Prediabetes or insulin resistance
Told by a clinician or seen on your labs
✓
Low vitamin D
Our lab results interpreter shows the NIH bands
✓
High blood pressure
Or you take a blood pressure medicine
✓
High hs-CRP
A blood marker of inflammation
✓
Hormonal concerns
Low testosterone, thyroid problems or menopause symptoms
✓
Low fitness
For example on a treadmill or VO2 max test
✓
Strong family history
Heart disease, cancer or dementia in a parent or sibling, especially at a young age
Step 7 of 7

One last thing — your readiness

The best plan is one you will actually follow. Your answer sets how many changes your plan starts with.

This helps personalize your protocol for your specific situation.
Your plan
Your Longevity Protocol
Built from your answers · Every item sourced
Related Reading
The Evidence-Based Longevity Protocol → Longevity by Decade → Budget Longevity Protocol (Under $50/Month) → The Longevity Exercise Blueprint →

Important: This plan is for educational and informational purposes only and does not constitute medical advice. It is built from published guidelines and trials but cannot account for your full medical history. Consult your physician before making significant changes to diet, exercise, or supplementation — especially if you have existing medical conditions or take prescription medications.

Method, limits and how to read your result

How it works

Answer questions about your goals, health, exercise, sleep and readiness, and the builder assembles a plan from fixed rules in your browser; your answers stay on your device. Each rule rests on a guideline, large trial or cohort study, such as the US physical activity guidelines of 150 to 300 minutes of moderate activity a week (reference 1).

Limits

The plan is general, not personal medical advice. It cannot account for every condition, medicine or injury, and anything flagged for clinician review, such as a prescription drug or a new exercise program with heart symptoms, should be discussed first.

How to read your result

Start with the foundation items at the top, which have the strongest evidence and the lowest risk, and add later steps only once those are in place. Revisit the plan as your health or goals change.

How the plan is built

Your plan is built in your browser from fixed rules, and your answers stay on your device. Each rule rests on a national guideline, a large trial or a long-running cohort study, listed below.

Habits. Activity targets follow the US physical activity guidelines.[1] Sleep follows the adult recommendation of 7 or more hours,[2] with cognitive behavioral therapy as the first treatment for chronic insomnia.[3] The diet item rests on a Mediterranean diet trial,[4] the smoking item on 50 years of data from British doctors,[5] and the steps, social connection and meditation items on meta-analyses.[6,7,8] The fitness item uses a cohort of 122,007 adults.[9]

If a clinician has told you something. Blood pressure: every 10 mm Hg lower systolic pressure cut major cardiovascular events by about 20% in trials.[10] Cholesterol: each 1 mmol/L lower LDL cholesterol cut major vascular events by just over a fifth.[11] Prediabetes: a lifestyle program cut progression to type 2 diabetes by 58%.[12] Vitamin D: the adult upper limit is 4,000 IU a day.[13]

Screening. The plan lists US Preventive Services Task Force recommendations for your age and sex: blood pressure,[14] colorectal cancer,[15] breast cancer,[16] cervical cancer,[17] osteoporosis,[18] prostate cancer,[19] abdominal aortic aneurysm,[20] lung cancer,[21] diabetes,[22] statins[23] and aspirin,[24] plus a European consensus on testing Lp(a) once.[25]

Supplements show their rating from our Supplement Evidence Database. Medications are not part of any plan: they depend on a diagnosis and a prescriber.

References

  1. 1Piercy KL, et al. "The Physical Activity Guidelines for Americans." JAMA. 2018;320(19):2020-2028. PubMed · DOI
  2. 2Watson NF, et al. "Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society." J Clin Sleep Med. 2015;11(6):591-2. PubMed · DOI
  3. 3Qaseem A, et al. "Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians." Ann Intern Med. 2016;165(2):125-33. PubMed · DOI
  4. 4Estruch R, et al. "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts." N Engl J Med. 2018;378(25):e34. PubMed · DOI
  5. 5Doll R, et al. "Mortality in relation to smoking: 50 years' observations on male British doctors." BMJ. 2004;328(7455):1519. PubMed · DOI
  6. 6Paluch AE, et al. "Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts." Lancet Public Health. 2022;7(3):e219-e228. PubMed · DOI
  7. 7Holt-Lunstad J, et al. "Social relationships and mortality risk: a meta-analytic review." PLoS Med. 2010;7(7):e1000316. PubMed · DOI
  8. 8Goyal M, et al. "Meditation programs for psychological stress and well-being: a systematic review and meta-analysis." JAMA Intern Med. 2014;174(3):357-68. PubMed · DOI
  9. 9Mandsager K, et al. "Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing." JAMA Netw Open. 2018;1(6):e183605. PubMed · DOI
  10. 10Ettehad D, et al. "Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis." Lancet. 2016;387(10022):957-967. PubMed · DOI
  11. 11Baigent C, et al. "Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from 170,000 participants in 26 randomised trials." Lancet. 2010;376(9753):1670-81. PubMed · DOI
  12. 12Knowler WC, et al. "Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin." N Engl J Med. 2002;346(6):393-403. PubMed · DOI
  13. 13NIH Office of Dietary Supplements. "Vitamin D: Fact Sheet for Health Professionals." Accessed October 2, 2026. Source
  14. 14Krist AH, et al. "Screening for Hypertension in Adults: US Preventive Services Task Force Reaffirmation Recommendation Statement." JAMA. 2021;325(16):1650-1656. PubMed · DOI
  15. 15Davidson KW, et al. "Screening for Colorectal Cancer: US Preventive Services Task Force Recommendation Statement." JAMA. 2021;325(19):1965-1977. PubMed · DOI
  16. 16Nicholson WK, et al. "Screening for Breast Cancer: US Preventive Services Task Force Recommendation Statement." JAMA. 2024;331(22):1918-1930. PubMed · DOI
  17. 17Curry SJ, et al. "Screening for Cervical Cancer: US Preventive Services Task Force Recommendation Statement." JAMA. 2018;320(7):674-686. PubMed · DOI
  18. 18Nicholson WK, et al. "Screening for Osteoporosis to Prevent Fractures: US Preventive Services Task Force Recommendation Statement." JAMA. 2025;333(6):498-508. PubMed · DOI
  19. 19Grossman DC, et al. "Screening for Prostate Cancer: US Preventive Services Task Force Recommendation Statement." JAMA. 2018;319(18):1901-1913. PubMed · DOI
  20. 20Owens DK, et al. "Screening for Abdominal Aortic Aneurysm: US Preventive Services Task Force Recommendation Statement." JAMA. 2019;322(22):2211-2218. PubMed · DOI
  21. 21Krist AH, et al. "Screening for Lung Cancer: US Preventive Services Task Force Recommendation Statement." JAMA. 2021;325(10):962-970. PubMed · DOI
  22. 22Davidson KW, et al. "Screening for Prediabetes and Type 2 Diabetes: US Preventive Services Task Force Recommendation Statement." JAMA. 2021;326(8):736-743. PubMed · DOI
  23. 23Mangione CM, et al. "Statin Use for the Primary Prevention of Cardiovascular Disease in Adults: US Preventive Services Task Force Recommendation Statement." JAMA. 2022;328(8):746-753. PubMed · DOI
  24. 24Davidson KW, et al. "Aspirin Use to Prevent Cardiovascular Disease: US Preventive Services Task Force Recommendation Statement." JAMA. 2022;327(16):1577-1584. PubMed · DOI
  25. 25Kronenberg F, et al. "Lipoprotein(a) in atherosclerotic cardiovascular disease and aortic stenosis: a European Atherosclerosis Society consensus statement." Eur Heart J. 2022;43(39):3925-3946. PubMed · DOI
Medical Disclaimer: This tool is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider. Read full disclaimer →