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Pillars Metrya Protocols Articles Prompt Snapshot

Snapshot

Your Longevity Snapshot

8 quick questions. Use numbers from your iPhone Health app if you have them. Nothing you enter leaves your browser.

Question 1 of 8

Your age

18–29 30–39 40–49 50–59 60+

Your average daily steps over the last 3 months

Health → Steps → M → Average

Under 4,000 4,000–5,999 6,000–7,999 8,000–9,999 10,000+ I don't know

How many hours do you usually sleep on a work night?

Under 6 6–7 7–8 8–9 More than 9 I don't know

Your Apple Watch Cardio Fitness level

Health → Heart → Cardio Fitness

Low Below average Above average High I don't have this / no Apple Watch

How long can you hang from a pull-up bar right now?

I can't / haven't tried Under 30 s 30–60 s 60–90 s 90 s+

Your resting heart rate, if you know it

Under 60 60–69 70–79 80+ I don't know

How much of your workday do you spend sitting?

Most of it (desk job) About half Little, I move a lot at work

Which of these are you already trying or curious about?

Choose any that apply

Sauna Cold exposure Supplements Earlier bedtime / sleep routine Caffeine or alcohol cut-off None yet

Three areas with solid research behind them, plus two baselines worth tracking. This is not a medical assessment.

Daily steps

One thing to try this week.

Sleep

One thing to try this week.

Cardio fitness

One thing to try this week.

Baselines

Baseline

Dead hang

Baseline

Resting heart rate

Apps for this snapshot

Educational only. This is not medical advice.

Life Protocol

Calm, evidence-first tools for healthy aging. Made by one indie developer.

Pillars Self-experiments Movement Grip The big picture

Apps Metrya DeskWalker Hang Tracker Longevity Arc

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Life Protocol is not medical advice. The tools and apps track, estimate and show trends. Talk to a clinician about health decisions.