You are not trying. You are not even pretending to try.
Scoring below 4 means you failed more than half of the most basic health checkboxes that a normal functioning adult can accomplish without any equipment, money, or special knowledge. There are no excuses at this score. Only choices.
Kept my eating window (finished eating before 1PM)
Circadian-aligned eating reduces insulin spikes, supports autophagy, and improves metabolic flexibility.
No food after 6PM
Late eating directly impairs melatonin release, sleep quality, and overnight growth hormone production.
10+ minutes of morning sunlight (before 10AM)
Morning light sets your circadian clock, suppresses residual melatonin, and anchors your sleep-wake cycle.
Exercise done (any form, minimum 20 minutes)
Exercise is Bryan Johnson's highest-ROI longevity intervention. Daily movement is non-negotiable.
7+ hours of sleep last night
Insufficient sleep accelerates biological aging, impairs glucose metabolism, and increases all-cause mortality risk.
Zero alcohol today
There is no safe level of alcohol for longevity. Every unit impairs sleep quality, liver function, and cellular repair.
No seed oils (canola, sunflower, vegetable, soybean)
Industrial seed oils are high in omega-6 linoleic acid, which promotes systemic inflammation when consumed in excess.
Took vitamins and core supplements
Nutrient gaps in modern food are real. Targeted supplementation fills known deficiencies Bryan Johnson tracks via biomarkers.
Zero processed sugar (including fruit juice, honey counted)
Processed sugar is the primary driver of insulin resistance, AGE formation, and accelerated cellular aging.
Drank 2L+ of water (before 6PM)
Chronic mild dehydration impairs cognitive function, kidney function, and cellular repair processes.
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Come back tomorrow and try to beat it.