Everything you need to understand your Life Athlete Score™ at a glance — pillar weights, tiers, biomarker ranges, and the three pillars framework.
Hip hinge, squat depth, overhead mobility. Motor control and range — the foundation of injury-free longevity training.
Leg press and machine press relative to bodyweight. Muscle is the strongest predictor of all-cause mortality after 40.
Single-leg balance and McGill Big Three endurance. Stability makes strength safe to express long term.
VO2max, resting heart rate, Zone 2 capacity. VO2max is the single strongest objective predictor of longevity in the literature.
ApoB, hsCRP, HbA1c, fasting insulin, fasting glucose. The invisible picture of what's happening inside.
Age, sex, and bodyweight adjusted. A fair comparison across all demographics.
Foundational rebuild phase. Movement quality, metabolic basics, and consistency are the priorities. One thing at a time.
Functional gaps phase. Shore up weak pillars, build your aerobic base. Identify the single weakest link and address it.
Precision phase. Optimise markers, push VO2max, close pillar gaps. Make performance sustainable for decades.
Life Athlete maintenance. Elite-level longevity — the goal is to still be here at 80, performing.
| Marker | Optimal | Suboptimal | Action needed |
|---|---|---|---|
| ApoB | < 0.7 g/L | 0.7–1.0 g/L | > 1.0 g/L |
| hsCRP | < 0.5 mg/L | 0.5–3.0 mg/L | > 3.0 mg/L |
| HbA1c | < 5.0% | 5.0–5.6% | > 5.7% |
| Fasting Insulin | < 5 mIU/L | 5–10 mIU/L | > 10 mIU/L |
| Fasting Glucose | < 4.7 mmol/L | 4.7–5.5 mmol/L | > 5.6 mmol/L |
Daily AI coaching via WhatsApp. Built around your Life Athlete Score™. Julian's oversight at the moments that matter.
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