The Longevity Scorecard
Most of us with any concern for our individual health and fitness will make some attempt to “do everything” for our health - lift weights, track macros, chase sleep, pop supplements - only to end the year wondering why results feel random. Longevity physician Peter Attia, author of one of my favourite reads - Outlive, and leading podcast - The Drive, reminds us that progress isn’t about sprinkling a little effort everywhere; it’s about pulling the biggest lever for you right now.
The Longevity Scorecard concept within this IFT article aims to turn Attia’s five domains into a quick-and-dirty diagnostic tool you can get started with today. In 10-minutes you’ll identify the domain that most likely limits your health-span today and leave with a clear primary (and optional secondary) focus for the next 3-6 months of 2025.
How It Works
Read each domain overview and the research snapshot that shows why it matters.
Rate yourself 1-5 on each question (1 = never/terrible, 5 = always/excellent).
Add the five scores to get that domains total (max = 25).
Compare pillars to spot your lowest domain (primary focus) and second-lowest (secondary).
Check the “Life-Stage Lens” to sanity-proof your priorities.
Keep your answers honest - there’s no-need to share unless you choose to.
Domain 1 - Exercise
“If exercise came in pill form, it would be the most valuable drug ever developed.” - Peter Attia
Why it matters
Across four continents, higher total physical activity reduced all-cause mortally in every age group, with the biggest risk-reduction in adults 60+ (Martinez-Gomez et al., 2024). Strength work (eg. resistance training), zone-2 cardio, and short anaerobic high intensity efforts act synergistically to preserve muscle, insulin sensitivity and brain volume.
Self-Assessment (1-5 each)
Resistance Training - I lift or perform body-weight strength training ≥ 2x week
Zone 2 Cardio - I accumulate ≥150min/week of easy-breathing endurance (walking, running, cycling, swimming etc…)
Anaerobic Power - I do ≥6 all-out 30-60s efforts weekly.
Stability/Balance - I deliberately train single-leg or balance drills weekly.
Functional Strength - I can easily carry groceries/shopping, climb stairs or raise from the floor unaided.
Total ____/ 25
Domain 2 - Nutrition
“Nutrition should stabilise metabolism, not whipsaw it.”
Why it matters
Meta-analyses show adults who consume 1.0-1.5g protein/kg bodyweight maintain more lean mass and strength and they age (Hettiarachchi et al., 2024) while excessive ultra-processed food intake drives visceral fat and cardio-metabolic risk.
Self-Assessment
Protein Sufficiency - I average ≥ 1.2g protein/kg bodyweight daily.
Energy Balance - My bodyweight or waist circumference stays stable without chronic dieting or deliberate calorie restriction.
Whole-food Bias - > 80% of my daily calorie intake comes from minimally processed foods.
Metabolic Markers - My fasting glucose, triglycerides, and blood pressure are in the “healthy” ranges.
Nutritional Flexibility - I adjust macros or timing when my goals or life stage change.
Total ____/ 25
Domain 3 - Sleep
“You can’t recover - or remember - what you didn’t sleep through.”
Why it matters
Mendelian-randomisation data of nearly 400,000 individuals link short (<6hr) or long (>9hr) sleep and insomnia traits to earlier health-span termination (Sambou et al., 2024). Sleep debt erodes insulin sensitivity, immune function, and emotional regulation.
Self-Assessment
Duration - I sleep 7-9hrs on ≥ 5 nights per week.
Consistency - My bedtime/wake-time vary <30min day-to-day.
Restorative Feeling - I wake refreshed without relying on caffeine.
Environment - My bedroom is dark, quiet, cool, and device-free (either turned-off, sleep mode, or not in the room)
Screening - I’ve assessed (and treated) sleep apnea or restless-leg issues (if needed).
Total ____/ 25
Domain 4 - Emotional and Mental Health
“You train muscles - you must also train the mind that commands them.”
Why it matters
Robust social connection and emotional wellbeing independently predict lower mortality, slower cognitive decline, and lower inflammation (Holt-Lunstad, 2024). Chronic stress, isolation, or unresolved trauma can erase gains in every other domain.
Self-Assessment
Support Network - I have a least two people I can call at 3 a.m. if needed.
Stress Tools - I use proven practices (eg. breath work, CBT, meditation, exercise) to down-regulate daily stress.
Purpose and Fulfilment - My work or hobbies give me a clear sense of meaning.
Emotional Literacy - I can label and express the feelings I have without shame, guilt, or shutdown.
Professional Help - I proactively seek therapy, coaching, group work, or personal support when stuck.
Total ____/ 25
Domain 5 - Exogenous Molecules
“Tools, not crutches.”
Why it matters
Even perfect training, nutrition, sleep, and mindset don’t necessarily cover every micronutrient gap or metabolic quirk you may have. Smart, targeted external support can:
Shore up any nutritional blind spots.
Accelerate recovery and adaption.
Protect long-term cardio-metabolic and cognitive health.
IFT Coach’s ethos: “Food and training first, supplements next, prescription drugs only under medical supervision.”
Coach Notes
Sequence Matters - Tackle protein intake sufficiency before layering creatine, etc.
Third-Party Testing - Look for Informed-Sport, NSF Certified for Sport, or HFL (Healthy for Life) certified.
Stack Intelligently - eg., Vitamin D aids in calcium/magnesium balance; Omega-3 plus creatine may enhance neuro-degenerative protection.
Track and Adjust - Don’t just blindly supplement. Periodic blood panels, routine and private (Medichecks, Thriva, etc.) turn guesswork into precision.
Self-Assessment
Protein Proficiency - I consistently hit ≥ 1.2g/kg of bodyweight from whole-food sources before supplementing with a high-quality protein supplement.
Creatine Consistency - I take 3-5g of creatine daily.
Vitamin D Status - My latest 25-OH D blood test result was ≥30 ng/mL.
Omega-3 Intake - I eat oily fish ≥ 2x per week or supplement 1-4g EPA+DHA daily.
Lab-Informed Choices - I add/adjust/remove supplements based on blood work, not trends.
Total ____/ 25
Interpreting Your Totals
Primary Focus: The pillar with the lowest score.
Secondary Focus: The second-lowest or any pillar ≤ 14 that would unlock others (eg. sleep before exercise).
Strengths: Pillars ≥ 20 - leverage them to support weaker domains (eg., use training discipline to improve nutrition preparation).
The Life-Stage Lens
Your context always overrides the chart.
A 30-year-old new parent may rank sleep as the lowest priority knowing that it’s likely to be heavily disrupted and outside of their control for a year or so; a 55-year-old post-menopausal athlete might require medical intervention and support with exogenous molecules (eg., HRT) to keep things in check.
Turning Scores into Action
Pick ONE keystone habit inside your primary pillar (eg., “walk 30-min after dinner if Exercise domain scored “9”.)
Attach it to an existing routine (after dinner → walk; after walking → sunlight and breath work)
Set a 90-day block to measure progress, then re-take the Scorecard for that domain.
Consider Professional Support - coaches, dieticians, nutritionist, therapist, GP’s - as accelerators for progress, not badges of failure.
Closing Thoughts
Health-span and longevity aren’t won by chasing the shiny object of the month; it’s earned by meticulously and methodically strengthening the weakest link in your personal chain. Use the Longevity Scorecard to revel that link, focus your efforts, commit the time, and retest every quarter. Small, directed improvements compound - just like interest - into decades of extra, high-quality life.