Test your bio age by using this self-assessment questionnaire, which gauges how your daily habits and basic biometrics are collectively influencing your rate of aging (from K. Fitzgerald. Younger You. 2022).
To find your score, simply answer the questions below and follow the directions at the end of the questionnaire to calculate your score.
Diet and Nutrition
- How many servings ( 1 serving = 3 ounces/85 gr) of vegetables do you consume on an average day (e.g., cruciferous, dark leafy, or colorful vegetables)?
- None (+3)
- 1-3 (+2)
- 4-6 (-2)
- 7+ (-3)
- How often do you consume at least one of the following nutrient-dense foods: nuts and seeds, fatty fish, eggs, liver?
- Once per month or less (+2)
- Once a week (0)
- 2-3 times a week (-2)
- Almost every day (-3)
- How often do you eat fermented foods or prebiotic-rich foods (e.g.,lacto-fermented vegetables and legumes, komburcha, raw garlic,onion, leek, dandelion greens, etc.) ?
- Once per month or less (+2)
- Once a week (+1)
- 2-3 times a week (0)
- Almost every day (-2)
- How often do you consume at least one of the following herbs, teas, and spices: rosemary, turmeric, garlic, green tea, oolong tea, curcumin supplement, EGCG supplement?
- Once per month or less (+2)
- 2-3 times a week (0)
- Daily (-1)
- How many glasses of water do you consume on a daily basis?
- On a typical day, what is the longest window of time you go without eating a meal?
- 9 hours or less (+1)
- 10-12 hours (0)
- 12+ hours (-1)
- How often do you eat mindfully (e.g. away from distraction such as your phone or TV, chewing slowly, paying attention to flavors and textures of food, taking a break to breathe and check fullness)?
- Never (+2)
- Rarely (+1)
- Sometimes (0)
- Often (-1)
- How many 4-ounce/120 ml glasses of wine or alcoholic beverages do you consume in an average week?
- More than 21 drinks per week (+2)
- 14-21 drinks per week (+1)
- 5-14 drinks per week (0)
- Less than 5 drinks per week (-1)
- How frequently do you eat deep-fried, broiled, or charred foods?
- Almost every day (+2)
- 2-3 times a week (+1)
- Once a week (0)
- Once per month or less (-1)
- How often do you consume refined flour or refined sugar (e.g., fastfood, soda, packed snacks, baked goods)?
- Almost every day (+2)
- 2-3 times a week (+1)
- Once a week (0)
- Once per month or less (-1)
Lifestyle
- How often do you engage in an activity you would consider to be "play" (e.g., playing tennis with a friend, playing aboard game with your children or grandchildren, etc.)?
- Never (+2)
- Once per month (0)
- 1-2 times per week (-1)
- 3+ times per week (-2)
- How often do you engage in moderate or high-intensity cardiovascular exercise (that gets your heart rate up, causes you to break a sweat, and have some difficulty in talking)?
- Never (+2)
- Once per month (0)
- 1-2 times per week (-2)
- 3+ times per week (-3)
- How often do you do exercise that makes your muscles work as hard as they can (e.g., pushups, situps, lifting weights, using bands)?
- Once per month or less (+1)
- 1-2 times per week (-1)
- 3+ times per week (-2)
- How many hours do you spend sitting every day?
- 8 hours or more (+2)
- 5-8 hours (+1)
- Less than 5 hours (-1)
- How many hours do you sleep on an average night?
- 0-4 hours (+2)
- 5-6 hours (+1)
- 7-9 hours (-2)
- 10+ hours (+1)
- How do you rate your quality of sleep (do you wake up feeling refreshed and well rested)?
- Poor (+2)
- Fair (+1)
- Good (-1)
- How would you describe your overall level of toxin exposure (e.g., regular exposure to construction materials, gasoline, eating or heating food stored in plastic, cleaning chemicals, mercury dental fillings, lead paint)?
- Very high (+3)
- High (+2)
- Moderate (+1)
- Low (0)
- Do you smoke cigarettes or live with somebody who does?
- 1 pack per day or more (+3)
- Half a pack per day (+2)
- 1-5 cigarettes per day (+1)
- None (0)
- Were you ever a smoker? If yes, how long ago did you quit?
- Less than 1 year ago (+3)
- 1-5 years ago (+2)
- 6-10 years ago (+1)
- More than 10 years ago (0)
- How much time do you spend in nature (hikes, hanging out in the yard, or visiting a city park, all qualify)?
- Almost never (+2)
- 1-3 times per month (0)
- 1-3 times per week (-1)
- Daily (-2)
Mental Wellness
- How often do you experience high level of stress?
- Daily (+2)
- Weekly (+1)
- Monthly (-1)
- Almost never (-2)
- How do you most commonly cope with high stress levels?
- Meditation, breathing exercises, journaling, or talking it out (-2)
- Physical activity (-1)
- Eating comfort food (+1)
- Smoking or drinking (+2)
- Tranquilizers or antidepressants (+3)
- How would you rate your happiness?
- Mostly unhappy (+2)
- Sometimes unhappy (+1)
- Generally happy (-1)
- Mostly happy (-2)
- How many strong and reliable relationships with others would you say you have?
- None (+2)
- Few (+1)
- Fair amount (-1)
- A lot (-2)
- Is your job fulfilling?
- Not at all (+2)
- Somewhat enjoy it (+1)
- Mostly enjoy it (-1)
- Love it (-2)
- How involved are you in the community at large?
- Very actively involved (-2)
- Moderately involved (-1)
- Not so involved (+1)
- Not at all (+2)
- How often do you engage in creative activities?
- Are you currently learning new skills that stretch your brain (e.g., learning a new language, taking up a new musical instrument, studying a new field)?
- Do you feel like you have a sense of purpose in life?
- Always (-2)
- Sometimes (-1)
- Rarely (+1)
- Almost never (+2)
- Do you engage in prayer, meditation, or breathing exercises?
- Daily (-2)
- Weekly (-1)
- Not so much (0)
Anthropometrics
- What is your waistline?
- MEN:
- Greater than 40 (+2)
- 37-39 (+1)
- 32-36 (0)
- Less than 32 (-1)
- WOMEN:
- Greater than 35 (+2)
- 33-34 (+1)
- 28-32 (0)
- Less than 28 (-1)
- What is your BMI (Use the calculator at NHLBI; if your waistline doesn't add to your bio age, and you have a lot off muscle, your BMI will be falsely high, as muscle is heavy – if that's you, choose the next lowest answer)?
- 35+ (+3)
- 31-34 (+2)
- 20-30 (0)
- Less than 20 (+1)
- You blood pressure is two numbers. What is the lower number (diastolic)?
- 90+ (+2)
- 80-90 (+1)
- 60-79 (-1)
Calculating Your Results
To determine your subjective biological age
-
Total up the numbers, positive and negative
-
Divide by ten (just add a decimal point; for example, if your total is -12, your score is -1.2)
-
Subtract this number from (or add it to) your chronological age to find your bio age; compare it to your chronological age.
