Protocol Builder
✦ AI-Powered — Free — Personalized

Build Your
Longevity Protocol

Answer 7 questions. Get a personalized, evidence-based protocol built from the complete IQ Healthspan library — your age, your goals, your starting point.

Step 1 of 7 About You
Step 1 of 7

Let's start with the basics

Age and biological sex significantly change which longevity priorities are most time-sensitive for you.

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Step 2 of 7

What's your primary goal?

Your most important longevity priority shapes which interventions to emphasize first.

Step 3 of 7

How would you describe your current health?

Your starting point determines where the highest-leverage interventions are.

Step 4 of 7

Tell me about your exercise habits

Exercise is the highest-leverage longevity intervention available. Your current level shapes what's realistic and most impactful to add.

Step 5 of 7

Sleep and stress

Sleep and chronic stress are two of the most powerful biological aging accelerators — and the most commonly underaddressed.

Step 6 of 7

Any known biomarker findings?

Select anything you know about your current health metrics. Skip this step if you haven't been tested — your protocol will still be highly personalized.

✓
Elevated ApoB or LDL-C
ApoB above 80 mg/dL or LDL-C above 100 mg/dL
✓
Insulin resistance / elevated fasting insulin
Fasting insulin above 10, HOMA-IR above 2.0, or prediabetes
✓
Low Vitamin D
25-OH-D below 40 ng/mL
✓
Elevated blood pressure
Consistently above 120/80 mmHg
✓
Elevated inflammation markers
hsCRP above 1.5 mg/L or elevated homocysteine
✓
Hormonal concerns
Low testosterone, thyroid issues, menopause-related symptoms, or hormone imbalance
✓
Low VO2 max or poor cardiorespiratory fitness
Below average for age and sex on fitness testing
✓
Strong family history of CVD, cancer, or dementia
First-degree relatives with early onset major diseases
Step 7 of 7

One last thing — your readiness

The best protocol is one you'll actually do. Understanding your capacity for change helps me recommend the most realistic and sustainable starting point.

This helps personalize your protocol for your specific situation.

Building your protocol…

Analyzing your profile against the IQ Healthspan evidence library. This takes about 15-20 seconds.

Reading your health profile
Applying evidence hierarchy
Prioritizing interventions for your age and goals
Writing your personalized protocol
Formatting and final review
Your Personalized Protocol
Your Longevity Protocol
Evidence-based · Medically referenced · Built for you

Important: This protocol is for educational and informational purposes only and does not constitute medical advice. It is generated from peer-reviewed evidence but cannot account for your complete medical history. Consult your physician before making significant changes to diet, exercise, or supplementation — especially if you have existing medical conditions or take prescription medications.

Medical Disclaimer: This tool is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider. Read full disclaimer →