The physician Dr Sara Gottfried has devised the Healthspan Score, her method of measuring how quickly you’re ageing — and how to slow it down. Answer the questions and see how you rate.

Demographics

1 Are you . . . 
female = 1 point
male = 0 points

2 Age
Under 40 = 2 points
40−65 = 1 point
Over 65 = 0 points

3 What’s your waist size (measure waist circumference at belly button)?
If female, less than 88cm (35in) = 2 points
88cm (35in) or greater = 0 points
If male, less than 102cm (40in) = 2 points
102cm (40in) or greater = 0 points

4 Let’s calculate your present BMI
Enter height in metres or inches: 
Enter weight in kg or pounds: 
Use a calculator, or the formula BMI = weight ÷ height².
If you used kilograms and metres, you have your result. If you used pounds and inches, you need to multiply the result by 703. For example, for a woman who is 150lb with a height of 64in, BMI = (150 ÷ 64²) × 703 = 25.7
BMI less than 18.5 = 0 points
BMI 18.5−24.9 = 2 points
BMI 25.0–29.9 = 1 point
BMI 30 and above = 0 points

Lifestyle

5 On an average work day, how many hours do you spend sitting?
Less than 3 = 2 points
3-6 = 1 point
More than 6 = 0 points

6 How much do you sleep most nights?
Less than 4 hours = 0 points
5 to 7 hours = 1 point
7−8.5 hours = 2 points
More than 8.5 = 1 point
I’m not sure = 0 points

7 Do you exercise for at least 30 minutes, 5 days a week, at a moderate to vigorous pace?
Yes = 2 points
No = 0 points

8 Do you brush your teeth twice a day or more?
Yes = 2 points
No = 0 points

9 How often do you floss?
Twice or more a day = 2 points
Once a day = 1 point
Less than once a day = 0 points

10 How often do you engage in some form of contemplative practice (yoga, meditation, mindfulness, t’ai chi etc)?
5 times a week or more = 2 points
1-4 times a week = 1 point
Not at all = 0 points

11 How much alcohol do you consume each week? 
None = 0 points
1-2 servings (where a serving = a standard 175ml glass of wine or a pint of lager, beer or cider) = 2 points
3-7 servings = 1 points
More than 7 servings = 0 points

12 How many hours of sleep do you feel you need to function well during the day?
Less than 4 = 0 points
5-6 = 1 point
7-8½ = 2 points
More than 8½ = 0 points
I’m not sure = 0 points

13 Have you smoked at least 100 cigarettes in your life? 
Yes = 0 points
No = 1 point
I’m not sure = 0 points

Health

14 Would you rate your physical health as better than others’ your age? 
Yes = 2 points
No = 0 points

15 Do you avoid the sun and/or have low vitamin D? 
Yes = 0 points
No = 1 point

16 Have you been diagnosed with any of the following (0 points for every yes and 2 points for every no; 0 points if you don’t know)?
Diabetes or prediabetes
Depression
Alzheimer’s disease
Cancer (any type)
Multiple sclerosis
Gingivitis
High blood pressure
Heart disease
Abnormal smear test results (for females)
Stroke
Seasonal affect disorder (SAD) or winter blues

17 What is your resting heart rate (ie while sitting still)? 
Fewer than 60 beats a minute = 2 points
70-79 beats a minute = 1 point
80 or more beats a minute = 0 points
I’m not sure = 0 points

18 Is your most recent fasting blood sugar between 70 and 85 mg/dL? 
Yes = 2 points
No = 0 points
I don’t know = 0 points

19 Do you experience frequent colds or other types of infections (eg cold sores or herpes, respiratory infections, bronchitis, sinusitis)?
Yes = 0 points
No = 1 point

Skin, hair and nails

20 Do you have weak, thin or brittle nails? 
Yes = 0 points
No = 1 point

21 Do you have white spots on your nails? 
Yes = 0 points
No = 1 point

22 Do you have skin problems such as eczema, rashes and/or acne?
Yes = 0 points
No = 1 point

23 Have you experienced hair loss? 
Yes = 0 points
No = 1 point

Stress

24 Have you experienced in the past 12 months a significant life stress such as the death of a loved one, divorce or separation, the loss of a job or a move?
Yes = 0 points
No = 2 points

25 Do you feel that, more often than not, you’re rushing from one task to the next and you’re stressed due to a lack of time?
Yes = 0 points
No = 2 points

26 Would you rate your life as very stressful? 
Yes = 0 points
No = 2 points

27 Over the past two weeks, how would you rate your ability to handle stress?
Poor = 0 points
Moderate = 1 point
Excellent = 2 points

Food intake

28 Do you eat foods with flour or sugar more than twice a week?
Yes = 0 points
No = 1 point

29 Do you eat at least seven servings of vegetables and fruits (1 serving = 80g/3oz) every day?
Yes = 2 points
No = 0 points

30 Do you eat at least one serving of greens each day (1 serving = 120g/4oz)?
Yes = 2 points
No = 0 points

31 Do you eat processed or packaged food, fast food, or food containing trans-fats (such as doughnuts, biscuits, crackers) once a week or more?
Yes = 0 points
No = 1 point

Family history

32 Do you have a family history of any of the following (0 points for every yes and 1 point for every no)?
Alzheimer’s disease
Diabetes
Heart disease
Osteoporosis
Stroke
Cancer

Connectedness

33 Are you married or in a relationship with someone with whom you can share the experiences of daily life?
Yes = 2 points
No = 0 points

34 Do you feel isolated or lonely? 
Yes = 0 points
No = 2 points

35 Do you feel excited about what you’re doing in your life? 
Yes = 1 point
No = 0 points

36 Do you feel that there is someone in your life who cares about you and loves you no matter what?
Yes = 1 point
No = 0 points

37 Do you believe that you matter as an individual and that you make a difference in the lives of others?
Yes = 1 point
No = 0 points

Oxidative stress

38 Are you tired on a regular basis? 
Yes = 0 points
No = 1 point

39 Do you experience fatigue after exercise? 
Yes = 0 points
No = 1 point

40 Are you sensitive to smoke, cleaning supplies or other chemicals? 
Yes = 0 points
No = 1 point

41 Do you feel muscle or joint pain? 
Yes = 0 points
No = 1 point

42 Do you smoke or are you exposed to secondhand smoke? 
Yes = 0 points
No = 1 point

43 Are you exposed to environmental toxins, such as pollution, heavy metals or chemicals, at home or work?
Yes = 0 points
No = 1 point

44 Do you take prescription or recreational drugs? 
Yes = 0 points
No = 1 point

Brain function

45 Do you struggle once or more a week to find the right word in a conversation?
Yes = 0 points
No = 2 points

46 Do you feel you have witnessed a decline in mental sharpness, memory or focus in the past five or ten years?
Yes = 0 points
No = 2 points

47 Do you feel like your brain is not functioning as well as it did five or ten years ago?
Yes = 0 points
No = 2 points

48 Do you have impaired taste, smell, and/or hearing? 
Yes = 0 points
No = 2 points

49 Do you believe that chocolate, wine and guacamole help you to look and feel young?
Guess what – they can! (1 point for yes, because you have a sense of humour.)

What your score means
You now have a baseline measurement of the most important factors determining your rate of ageing. Now, interpret your score.

Less than 40
Very low healthspan
You are ageing excessively. See your doctor for help.

40-49
Low healthspan
You are ageing fast and are at high risk of a compromised healthspan. There’s no time to waste.

50-59
Below-average healthspan
You are ageing moderately fast.

60-69
Average healthspan

70-79
Above-average healthspan
You are doing a lot right, but need to address several gaps.

More than 80
Excellent healthspan
You have good practices in place and need to establish them as habits, looking for the small tweaks that will improve your score.

Why do these measurements matter?
They indicate how your genes are performing. Every one of them affects your genetic expression and helps to highlight, even prioritise, the functional medicine solution. Each section reflects a key aspect of ageing, from disease risk to oxidative stress, and suggests where you need the most help.