Example Report
Longlevity

The Longlevity Report

Alex, your body is living about two years older than your age.

Prepared on August 20, 2026

Your road ahead

Born100
Today: 43Estimate: 79.2Potential: 84.9

Estimated lifespanEst. lifespan

79.2

1.8 years below average

Biological age

45.4

2 years older than your calendar age

Summary

Eight of your habits still have years in them. On exercise, you told us: "Not active: I don't exercise". Moving that one habit to its best is worth about 2.1 years of expected life, more than any other single change in your profile, and it is the biggest single reason your biological age reads older than your calendar age.

The good news is unusually good. Because your biggest lever is a behavior, not a diagnosis, the 5.7 years between your estimate and your potential are still on the table, and the largest piece moves with your top priority. This report ranks every lever by the years it could add, shows you the evidence, and ends with a 90-day plan.

1

Your shape

Ten habits make one shape, and yours has a name.

Your longevity archetype

The Coaster

Emotionally grounded, physically coasting.

SleepExerciseDietStressHealth ChecksAlcoholPurposeRelationshipsWeightSmoking

Your shape reaches widest at weight and alcohol, and they are quietly carrying you. The notch at exercise and sleep is the shape's deepest point; your years are waiting at exercise and diet.

2

Your life in months

Every dot is one month. Grey is lived, purple is where your current habits are headed, and green is what better habits can still earn.

516 lived434 ahead68 on the table

Where the green months live

Exercise+25 months
Diet+18 months
Sleep+12 months

Smaller amounts sit with stress, health checks, relationships, alcohol and purpose. Levers overlap, so combined gains converge toward your potential rather than stacking past it.

3

Your levers

What each habit is doing to your biological age today, from the one ageing you most to the one protecting you most.

HabitImpact
Exercise+1.6 years
Sleep+0.8 years
Diet+0.7 years
Stress+0.4 years
Health Checks+0.2 years
Relationships−0.1 years
Purpose−0.1 years
Alcohol−0.3 years
Smoking−0.7 years
Weight−0.9 years

Each habit is measured on its own, against an average answer for your age and sex. The priorities below follow a different order, the years each habit could still add to your life, biggest first.

4

Your ten-year projection

A projection, not a promise. This is your biological age over the next ten years. Better habits slow the climb, and the purple line is your ceiling with every habit at its best.

calendar agecurrent pathpotential
5

Your priorities

Your top three, in order. Every action that makes a health claim is evidence-graded and safety-screened.

Before you start

These are educational suggestions, not medical advice. Talk to your doctor before changing your diet, exercise, medications, or health routine, especially if you have a health condition or take medication.

Priority one

Exercise +2.1 years available

You said: "Not active: I don't exercise".

Why this matters

Adding even small amounts of regular movement is one of the most powerful things you can do for your health. The biggest gains come from going from zero to just a little. If you're over 45, sedentary for years, or have a chronic condition, check with your doctor before starting.

The evidence

In 661,137 adults pooled across six cohorts, about 150 minutes a week of moderate activity was associated with a 31% lower risk of death versus none, with the largest gains at the first step up from inactivity (Arem et al., JAMA Internal Medicine, 2015). Newer device-measured work agrees. About 7,000 steps a day roughly halved all-cause risk versus 2,000 (Ding et al., Lancet Public Health, 2025).

What to try, picked for your answer

Set a daily step goal of 4,000Strong evidenceEasy
A 2023 meta-analysis of about 227,000 adults found all-cause mortality starts falling at roughly 4,000 steps a day, with every extra 1,000 steps lowering it further. That is about 30 minutes of walking. Benefit keeps growing to around 7,000 steps, so 4,000 is the floor, not the finish line.
Source: Banach 2023 — Eur J Prev Cardiol
Take a short walk after mealsEmerging evidenceEasy
Take a 10-15 minute walk after a meal instead of sitting; this helps your body manage blood sugar, especially the after-dinner rise. No need to track glucose for it to help.
Source: DiPietro 2013 — Diabetes Care
Break up long sitting blocksStrong evidenceEasy
If you sit for hours, interrupt it every 20-30 minutes with a 2-3 minute light walk or even a few chair stands. These micro-breaks blunt the glucose and insulin rises that come from uninterrupted sitting, whether or not you exercised that day.
Source: Dunstan 2012 — Diabetes Care

Safety note

If you have been inactive for years, are over 45, or have a heart condition, check with your doctor before ramping up, and stop for chest pain, dizziness, or unusual breathlessness.

More exercise tips in the library →
Priority two

Diet +1.5 years available

You said: "Below average: a few healthy meals".

Why this matters

You're mixing whole and processed foods. Each meal you move toward whole foods counts, and the dietary modeling shows the earlier and more fully you shift, the more years it is worth.

The evidence

Modeling of large cohort data estimates that a sustained shift toward a whole-food pattern adds years of life, with bigger gains the earlier it starts (Fadnes et al., PLOS Medicine, 2022, re-validated by the authors in 2024). Pooled observational work points the same way. Across about 2 million people, closer Mediterranean-style adherence tracked with roughly 8% lower all-cause mortality (Sofi et al., 2010).

What to try, picked for your answer

Swap sugary drinks for water or teaStrong evidenceEasy
In 118,000 US adults followed for decades, more sugary drinks meant higher mortality from all causes. A single 12-ounce soda carries about 39 grams of sugar, so this one swap can remove 30-40 grams a day.
Source: Malik 2019 — Circulation
Cook one more meal at home this weekEmerging evidenceEasy
In a national US survey of 9,500 adults, people who cooked dinner most nights ate fewer calories, less fat, and less sugar on an average day than people who rarely cooked. Even one extra home-cooked meal a week compounds over a year.
Source: Wolfson & Bleich 2015 — Public Health Nutr
Start meals with vegetables or proteinEmerging evidenceEasy
Eating fiber and protein first increases fullness and blunts the blood-sugar spike from refined carbs. In a small trial of people with type 2 diabetes, eating vegetables and protein before carbohydrate cut the post-meal glucose rise by roughly a third.
Source: Shukla 2015 — Diabetes Care
More diet tips in the library →
Priority three

Sleep +1.0 years available

You said: "Poorly: rarely get the rest I need".

Why this matters

Sleep is one of the highest-impact changes you can make, and the gains are steepest for the people getting the least. Small, consistent changes count: a fixed wake time and a darker, cooler room move the numbers more than any gadget.

The evidence

Across 79 cohort studies pooled in a 2025 GeroScience meta-analysis, mortality risk follows a J-curve with its low point near 7 to 8 hours. Short sleep carries about 14% higher all-cause risk, long sleep about 34%. This confirms Cappuccio and colleagues’ foundational 2010 meta-analysis of 1.4 million people, and recovery is real. Risk falls toward baseline as duration normalizes.

What to try, picked for your answer

Create a 30-minute screen-free wind-downMedium
Dim lights, put screens away, and do a calming routine (tea, stretching, reading). Your brain learns to recognize that bedtime is coming.
Cut caffeine after noonStrong evidenceEasy
Caffeine has a 5-6 hour half-life, so a 2 PM coffee is still half-strength at 8 PM. Across 24 studies, caffeine cut total sleep by about 45 minutes; a standard coffee belongs at least 8 to 9 hours before bed. Make lunch the last coffee.
Source: Gardiner 2023 — Sleep Med Rev
Wake at the same time every day, including weekendsEmerging evidenceMedium
Your body clock depends on regularity. In about 61,000 UK adults wearing activity trackers, how regular their sleep was predicted mortality better than how long they slept. Sleeping in on weekends creates "social jet lag" that throws off the week.
Source: Windred 2024 — SLEEP
More sleep tips in the library →
6

The rest of your levers

One move for each, worth taking or worth keeping.

Stress +0.5y
Practice the 5-4-3-2-1 grounding technique
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
Health Checks +0.4y
Book a general physical within 30 days
Call your primary care doctor (or find one) and schedule a checkup.
Relationships +0.2y
Set up a recurring weekly hangout
A regular coffee, walk, or phone call removes the friction of coordinating plans.
Alcohol +0.1y
Always eat before or while drinking
Food slows alcohol absorption and reduces peak blood alcohol, so you feel it less and pace yourself more easily.
Purpose +0.1y
Emerging evidence
Commit to helping one person each week
Purpose often emerges through service.
Source: Brown 2003 — Psychol Sci
Weight
Keep
In range. The diet and movement habits in this report are also the two strongest protectors of keeping it there.
Smoking
Keep
Never smoking (or having quit long ago) is one of the strongest predictors of longevity.
More tips in the library →
7

Your 90-day plan

For the next 90 days, check a box each time you complete one of these habits. Start with the first one or try all three at once.

Set a daily step goal of 4,000
Swap sugary drinks for water or tea
Create a 30-minute screen-free wind-down
Come back in 90 days and re-measure for free to see how your estimated lifespan has moved. You start from an estimated lifespan of 79.2 and a biological age of 45.4.
8

Explore the full habit library

Your three moves are the start, not the ceiling.

Every action that makes a health claim carries its evidence grade and source.

Every number here is computed from your answers against peer-reviewed research covering 40 million participants; the full method, every study, and every limitation are public at longlevity.ai/methodology. "Vs average" compares you with the average for someone your age and sex, the same average Longlevity shows everywhere; the difference is your habits, your build and your family history. Computed by engine 2.2.3. Estimates inform, they do not diagnose.

Grades on the actions above: Strong evidence = randomized trials, meta-analyses, or large replicated cohorts. Emerging evidence = promising but earlier. No grade = a settled basic or a how-to method that makes no health claim.

Curious what yours would say?

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