Your Baseline Scan

🌙 KPI 1 of 9 — Sleep Quality

How well do you sleep?

Sleep is the master lever of biological ageing. It affects every other KPI on this list.

How many hours of sleep do you typically get per night?

Less than 5 hours 5–6 hours 7–8 hours More than 9 hours

How do you feel when you wake up in the morning?

Exhausted — I need coffee immediately Tired but functional after 30 minutes Reasonably rested and ready to go Refreshed and energised

Step 1 of 10

⚡ KPI 2 of 9 — Energy Level

How's your energy?

Daily energy reflects mitochondrial health and metabolic efficiency — both core markers of biological age.

How would you describe your energy levels on a typical afternoon (2–4pm)?

I crash hard and can barely function I feel noticeably sluggish and slow I feel okay but not at my best I feel consistently energised all day

How often do you rely on caffeine to get through the day?

Multiple times — I can't function without it Once in the morning as a routine Occasionally, not as a necessity Rarely or never

Step 2 of 10

🧠 KPI 3 of 9 — Cognitive Sharpness

How sharp is your mind?

Cognitive performance is an early indicator of brain ageing. Lancet 2024: 45% of dementia cases are preventable.

How would you rate your ability to focus for extended periods?

I struggle to focus for more than 10 minutes I can focus but get distracted often I can focus well for 30–60 minutes I can focus deeply for hours without effort

How often do you experience brain fog or mental slowness?

Daily — it's a significant issue Several times a week Occasionally, maybe once a week Rarely or never

Step 3 of 10

✊ KPI 4 of 9 — Grip Strength

How strong are you?

Grip strength is one of the strongest predictors of longevity and all-cause mortality — better than BMI or cholesterol.

How would you describe your overall hand and forearm strength?

Weak — I struggle with jars, bottles, or heavy bags Average — I manage but it's not easy Good — I rarely have issues with grip tasks Strong — I train regularly and grip is never an issue

How often do you do strength or resistance training?

Never Once or twice a month Once or twice a week 3 or more times a week

Step 4 of 10

❤️ KPI 5 of 9 — Resting Heart Rate

How's your heart?

Resting heart rate is a direct window into cardiovascular fitness and autonomic nervous system health.

Do you know your resting heart rate? (Check your phone health app, smartwatch, or measure manually)

Under 55 bpm — athlete level 55–65 bpm — excellent 66–75 bpm — average 76–85 bpm — above average Above 85 bpm — high I don't know

How would you describe your cardiovascular fitness?

I get winded climbing stairs I can walk briskly but not much more I can jog or cycle comfortably I train regularly and have strong cardio

Step 5 of 10

📏 KPI 6 of 9 — Waist Circumference

Your metabolic health.

Visceral fat is more predictive of metabolic disease and cardiovascular risk than BMI alone.

What is your approximate waist circumference? (Measure at navel level)

Under 80cm / 31" (women) or under 90cm / 35" (men) 80–90cm / 31–35" (women) or 90–100cm / 35–39" (men) 90–100cm / 35–39" (women) or 100–110cm / 39–43" (men) Above 100cm / 39" (women) or above 110cm / 43" (men) I'm not sure

How would you describe changes in your body composition over the past 2 years?

I've gained significant weight, especially around the middle Slight increase, nothing dramatic About the same I've improved my body composition

Step 6 of 10

🧘 KPI 7 of 9 — Mood & Resilience

How resilient are you?

Chronic stress accelerates biological ageing at the cellular level. Social isolation carries mortality risk equivalent to 15 cigarettes a day.

How would you describe your overall mood and emotional wellbeing?

I feel anxious, low, or stressed most of the time I have good days and bad days, often stressed Generally positive with manageable stress I feel calm, resilient, and emotionally balanced

How quickly do you recover from stressful events or setbacks?

I struggle to recover and it affects me for days It takes me a while but I get there I bounce back within a day or two I recover quickly and rarely dwell on setbacks

Step 7 of 10

🏋️ KPI 8 of 9 — Physical Strength

How strong is your body?

Muscle is the organ of longevity. It drives metabolic rate, injury prevention, and hormonal health into your 60s.

How many times per week do you engage in vigorous physical activity?

Never — I'm mostly sedentary 1–2 times per week 3–4 times per week 5 or more times per week

How would you rate your functional strength (carrying groceries, moving furniture, physical tasks)?

I struggle with physical tasks that others find easy I manage but get tired quickly I handle most physical tasks comfortably I feel strong and physically capable

Step 8 of 10

🔄 KPI 9 of 9 — Recovery Speed

How fast do you recover?

Recovery speed is a direct measure of systemic resilience and biological age.

After a hard workout or physical exertion, how long does it take to feel fully recovered?

3+ days — I'm often sore for a long time 1–2 days Less than a day I recover very quickly — within hours

When you get sick (cold, flu), how quickly do you typically recover?

It knocks me out for 2+ weeks About a week — average 3–5 days I rarely get sick and recover fast when I do

Step 9 of 10

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Step 10 of 10

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