Your Life Athlete Assessment

Complete all 7 sections to receive your personalised Longevity Score — the most complete longevity assessment model available. Results are age, sex, and bodyweight adjusted.

Section 1 — Profile

  • First Name *
  • Last Name *
  • Email Address *
    Use the same email you'll use when you subscribe later — this is how we link your Score to your coaching.
  • WhatsApp Number *
    Include country code (e.g. +61 for Australia, +1 for US/Canada, +44 for UK). This is where your coach will reach you.
  • Age *
  • Sex *
    Select: Male / Female
  • Current Weight (kg) *
    Required — used to calibrate your strength scores and protein targets.
  • Height (cm) *
    Required — used to compute BMI and body composition ratios.

Section 2 — Movement / 5 pts

Movement Screen

No load required. This section tests motor control and range — the foundation of injury-free longevity training.

  1. Hip Hinge Pattern
    5 controlled reps. Dowel or bodyweight RDL. Assess: spine neutrality, hip loading, posterior chain range.

    • 1🔴 Rebuild
    • 2🟡 Base
    • 3🔵 Build
    • 4🟢 Perform

  2. Squat Depth Pattern
    5 bodyweight squats. Assess: depth (below parallel), heel contact, knee tracking, control at the bottom.

    • 1🔴 Rebuild
    • 2🟡 Base
    • 3🔵 Build
    • 4🟢 Perform

  3. Overhead Control Pattern
    Arms overhead, ribs down. Optional 2.5–5kg plate. Assess: shoulder flexion, rib flare, forward head.

    • 1🔴 Rebuild
    • 2🟡 Base
    • 3🔵 Build
    • 4🟢 Perform

Section 3 — Strength / 15 pts

Strength Tests

Low-skill, high-signal. Scores are calculated relative to your bodyweight — the only honest measure of strength.

  1. Leg Press (8–10 Rep Max)
    Find 8–10RM in ≤3 sets. Controlled 2-0-2 tempo. Full depth, no bouncing at the bottom.
    Total Load (kg)

  2. Farmer's Carry
    Total combined load. Walk minimum 20 metres. Record the load you completed the full distance with.
    Total Load (kg)
    Distance (m)

  3. Machine Press or Row (8–10 Rep Max)
    Choose: Chest Press or Supported Row. 8–10RM. Full range, controlled. No momentum.
    Load Lifted (kg)

Section 4 — Stability / 10 pts

Stability Tests

Anti-movement control. This is where most people fail — and where injury lives. The foundation of longevity.

  1. Plank Hold
    Standard forearm plank. Perfect form only — stop the clock the moment form breaks.
    Time Held (seconds)

  2. Shoulder Tap Plank
    Plank position. Alternate shoulder taps. Score the level of hip shift and rotation during movement.

    • 1🔴 Unstable
    • 2🟡 Shifting
    • 3🔵 Minor
    • 4🟢 Locked

  3. Single Leg Balance
    Eyes open, arms crossed on chest. Record the weaker side. Predicts fall risk and neurological control.

    • Weaker Side (seconds)

Section 5 — Cardio / 10 pts

Cardio Tests

VO₂ max is the single strongest predictor of mortality. These two tests measure aerobic base and power output.

  1. Cooper Test (12-Minute Run)
    Run as far as possible in exactly 12 minutes on a flat surface. Record total distance.

    • Distance (metres)

  2. Air Bike Power Sprint (30 Seconds)
    Maximum effort sprint for exactly 30 seconds. Record total calories on the display at the finish.

    • Calories in 30 Seconds

Section 6 — Body Composition / 25 pts (optional)

DEXA Scan Results

Optional but elite. DEXA reveals the structural layer of longevity — body fat, visceral fat, muscle mass, and bone density. The missing piece most assessments ignore.

  • Include DEXA Results Unlocks body composition scoring (+25 pts)

  1. Body Fat Percentage
    Primary driver — 40% of DEXA score. We use strict performance-optimised targets, not population averages.

    • Body Fat % (from DEXA report)

  2. Visceral Fat
    Critical — 30% of DEXA score. Visceral fat is the most dangerous fat depot. High visceral fat triggers a total score cap.

    • Visceral Fat (kg) — enter if shown on report
    • Or select category from DEXA report
      • Select category: Very Low, Low, Moderate, High

  3. Lean Mass (Muscle)
    Scored via Lean Mass Index (LMI = lean kg ÷ height²). Muscle is your metabolic engine and ageing insurance — 20% of DEXA score.

    • Total Lean Mass (kg) — from DEXA report

  4. Bone Mineral Density
    T-Score from DEXA report — 10% of DEXA score.

    • T-Score (e.g. 0.5 or -1.2)

Section 7 — Blood Markers / 35 pts (optional)

Blood Markers

Optional but powerful. Blood markers reveal what performance and DEXA alone cannot show — internal health, metabolic flexibility, and the early signals of disease that show up years before symptoms.

  • Include Blood Markers Internal health score — unlocks full system (+35 pts)

  1. Cardiovascular (ApoB Protocol)
    The primary cardiovascular risk markers. ApoB is the strongest predictor — more important than LDL alone.

    • ApoB (g/L)
    • Triglycerides (mmol/L)
    • HDL Cholesterol (mmol/L)

  2. Metabolic Health
    Insulin resistance is the hidden driver. If this is broken, everything downstream suffers.

    • HbA1c (%)
    • Fasting Glucose (mmol/L)
    • Fasting Insulin (μIU/mL)

  3. Inflammation
    Chronic low-grade inflammation is the silent driver of accelerated aging. Target <0.5 mg/L.

    • hs-CRP (mg/L)

  4. Liver & Systemic Health
    Liver enzymes reveal metabolic stress, toxin load, and systemic function.

    • ALT (U/L)
    • GGT (U/L)

Profile — Nutrition Preferences

Now Let's Personalise Your Plan

Your assessment is complete. These questions help us build a plan that fits your life — not a generic template.

  • How would you describe your current diet structure?
    Structured / Some Structure / Reactive
  • Preferred eating style?
    High Protein / Balanced / Low Carb / Keto / Vegetarian / Other
  • Biggest nutrition challenge?
    Consistency / Cravings / Structure / Social / Alcohol / Digestive Issues
  • Preferred meals per day?
    2 / 3 / 4+ / Flexible
  • Do you track your food intake?
    Yes / Occasionally / No

Profile — Training Preferences

Training Profile

Understanding how you prefer to train allows us to build a program you'll actually follow.

  • Preferred training style?
    Strength / Hypertrophy / Functional / Cardio / Mixed
  • Training environment?
    Gym / Home / Outdoors / Mixed
  • Training frequency (days/week)?
    0–1 / 2–3 / 4–5 / 6+
  • Biggest training limitation?
    Time / Injury / Motivation / Structure / Knowledge
  • What do you enjoy most about training?
    Getting Stronger / Aesthetics / Performance / Mental Clarity

Profile — Environment & Support

Your Environment

Your environment determines adherence more than willpower. This helps us design around your reality.

  • How supportive is your daily environment for health goals?
    Strong / Moderate / Low
  • How would you describe the people around you?
    Supportive / Neutral / Negative Influence
  • How structured is your weekly schedule?
    Structured / Semi-Structured / Chaotic
  • Current accountability system?
    Coach / Trainer / Friends / Partner / None
  • When you fall off track, what happens?
    Recover Quickly / Struggle to Restart / Reset Eventually

Profile — Vitality & Life Force

Your Vitality Profile

Vitality is the signal your body sends about recovery, hormonal balance, and overall system health. Rate each area honestly — this shapes your plan.

  • Daily drive and motivation
    How consistently do you wake up with energy and purpose?
    1 / 2 / 3 / 4 / 5
  • Libido and physical vitality
    Consistent sex drive is a marker of hormonal and metabolic health. 1 / 2 / 3 / 4 / 5
  • Confidence and physical presence
    How you feel in your body day to day — posture, energy, physical self-image. 1 / 2 / 3 / 4 / 5
  • Energy for intimate life
    Physical and mental energy outside of work — for relationships, leisure, life. 1 / 2 / 3 / 4 / 5
  • Relationship and connection quality
    Your ability to show up fully for the people who matter most. 1 / 2 / 3 / 4 / 5

Profile — Goals

Your Mission

Final step. Tell us what you're building toward — this shapes everything.

  • Primary goal?
    Fat Loss / Muscle Gain / Performance / Longevity / Full Reset
  • Weekly time commitment for training + nutrition?
    2–3 Hours / 4–5 Hours / 6+ Hours
  • What's your biggest blocker right now?
    Be honest — this shapes your plan more than anything.

Your Results — Life Athlete Score™

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/ 100

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Estimated Biological Age

Based on your performance profile relative to population norms for your age and sex.

Score Breakdown

  • Key Insights
  • Your Profile
  • Your Personalised Plan
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