How to build a personal longevity checklist

Start with the boring levers

The strongest evidence for living well for longer is still unfashionable: don’t smoke, keep blood pressure and glucose in a healthy range, stay strong enough to get off the floor, protect sleep, drink less, and stay connected. A longevity checklist that skips those for peptides and gadgets is entertainment.

What to put on the list

Write down the markers you will re-check, not every biomarker on earth. Blood pressure, a lipid profile, HbA1c or glucose, kidney and liver as part of a screen, weight or waist, and how much you can walk or lift are a respectable core. Add family history and vaccinations. Then stop adding until those are in motion.

• Annual or agreed-interval bloods and blood pressure
• Strength or walking capacity you can test without a lab
• Sleep and alcohol as honestly as you can track them
• Dental, vision and cancer screening through NHS programmes

Where a Health MOT fits

A MOT is a structured way to fill the ‘measure’ column: biomarkers, clinic measurements and a GP-reviewed report. Health Score, Health Age and Biological Age at BIOCLIN are insight tools in that report — they are not a medical age and they are not a promise. Use them to see where to focus, then do the unglamorous work.

Review the list once a year

Longevity is a calendar, not a launch. Put a date to repeat the same checks. Change the plan when life changes — new medication, a diagnosis, a training block. Drop anything you only did because it was trending.