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Plan Longevity
Quick Reference Guide

Life Athlete Score™ Cheat Sheet

Everything you need to understand your score, your tier, and what it means for your training.

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Life Athlete Tiers — What Your Score Means
Tier 1
0–12
REBUILD
Foundation phase. Significant opportunity for improvement across movement, strength, or biomarkers. Priority: reduce injury risk, build a sustainable base.
Tier 2
13–23
BASE
Solid foundation established. Some pillars strong, others need attention. Priority: fill the gaps and create consistency across all three pillars.
Tier 3
24–34
BUILD
Above average health architecture. Ready for performance-focused training. Priority: optimise biomarkers and close the gap to Life Athlete status.
Tier 4
35–44
PERFORM
Life Athlete level. Elite health architecture. You are in the top percentile. Priority: maintain, refine, and extend your healthspan decade by decade.
Biological Age Note: Your biological age is calculated based on your tier and chronological age. A PERFORM score at 45 typically reflects a biological age 8–12 years younger than your chronological age.
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How the 44 Points Break Down
Pillar Tests Max Points What's Tested
🏃 Movement 3 12 pts Hip hinge (dowel RDL), squat depth, overhead control
💪 Strength 3 12 pts Leg press 8–10RM (relative to BW), farmer's carry, machine press/row
⚖ Stability 3 12 pts Plank hold (max duration), shoulder tap plank (anti-rotation), single leg balance
🏄 Cardio 2 8 pts Cooper 12-minute run (distance), Air Bike 25 cal for time
Total 44 pts Score ÷ 44 × 100 = Life Athlete Score
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Movement Scoring — Quick Reference

Strength — Push-Ups (Max Reps)

ScoreMale (Under 50)Male (50+)Female (Under 50)Female (50+)
3 pts30+20+20+12+
2 pts20–2912–1912–198–11
1 pt10–196–116–113–7
0 pts0–90–50–50–2

Cardiovascular — Resting Heart Rate

ScoreBPMWhat It Means
3 ptsUnder 55Athletic / elite cardiovascular fitness
2 pts55–64Good — above average
1 pt65–74Average — room for improvement
0 pts75+Below average — priority to address

Stability — Movement Patterns (Each scored 0–2)

Pattern2 pts1 pt0 pts
Hip HingeClean hinge, neutral spineSlight rounding or compensationsSignificant dysfunction
Squat DepthBelow parallel, heels downParallel, minor heel riseAbove parallel or collapse
OverheadArms vertical, no archSlight flare or extensionCannot achieve position
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Biomarker Reference — Optimal Ranges

These are longevity-optimised ranges — more ambitious than standard clinical references. If you have recent blood work, compare here.

ApoB
Optimal: < 70 mg/dL
Primary driver of atherosclerosis. More predictive than LDL-C for cardiovascular risk.
hsCRP
Optimal: < 0.5 mg/L
Systemic inflammation marker. Chronic elevation accelerates nearly every disease of ageing.
HbA1c
Optimal: < 5.3%
3-month glucose average. Reflects metabolic health and glycation damage to cells and vessels.
Fasting Insulin
Optimal: < 6 uIU/mL
Earliest indicator of metabolic dysfunction — rises years before glucose abnormalities appear.
Fasting Glucose
Optimal: < 90 mg/dL
Fasting glucose above 90 correlates with increased insulin resistance even within "normal" range.
Triglycerides
Optimal: < 80 mg/dL
Reflects dietary carbohydrate metabolism and liver function. Key metabolic health signal.
Vitamin D (25-OH)
Optimal: 50–70 ng/mL
Regulates 1,000+ genes. Deficiency linked to cancer, autoimmunity, depression, and bone loss.
Testosterone (Total)
Optimal (M): 600–900 ng/dL
Muscle preservation, energy, cognition, libido, and mood — declines 1–2% per year from age 30.
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The Three Pillars Framework

Mini Julian coaches across all three pillars simultaneously. Every plan is built around minimum effective dose — one priority at a time, progressive overload as you adapt.

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Movement
  • Zone 2 cardio (fat burning)
  • HIIT + strength training
  • Stability + joint health
  • Rucking + daily movement
  • Proprioception training
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Nourishment
  • Protein-first approach
  • Hunger awareness
  • Water quality
  • Sunlight + fresh air
  • Supplements + peptides
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Perception
  • Stoicism + responsibility
  • Identity-based habits
  • Quantum lens on change
  • Joe Dispenza philosophy
  • Possibility-type approach
The MEP Principle: Minimum Effective Dose. We identify the single most important thing to tackle first — not motivation-based, not overwhelming. One thing. Mastered. Then the next.

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