Free tools

Measure where you actually stand.

Five free interactive tools from us. No fluff, no generic charts — each one shows your real baseline so you can act on it. Pick yours, drop your email, and it's yours.

Calculator

Biological Age & Longevity Baseline

Most longevity protocols fail because they treat a 50-year-old like a 20-year-old. This interactive diagnostic analyzes your sleep, stress, mobility and lifestyle markers to calculate your true biological age vs your chronological age.

Estimator

Metabolic Rate & Insulin Sensitivity

Standard caloric equations break down after 50. Plug in your daily metrics to discover your exact metabolic baseline, target macronutrient ratios, and optimal protein-synthesis thresholds to burn visceral fat without stripping lean muscle.

Tracker

Sarcopenia Risk & Lean Muscle Mass

After 50, muscle drops 1–2% a year. Input your strength, grip and output markers to assess your sarcopenia risk profile and locate exactly where your vulnerabilities lie.

Auditor

Sleep Quality & Cortisol Rhythm

Disrupted sleep and elevated cortisol accelerate cognitive decline. This tracking lab maps your evening stress patterns and sleep latency, and shows the behavioural tweaks that unlock deep, age-reversing recovery.

Proxy test

VO2 Max & Heart-Rate Recovery

VO2 max correlates directly with lifespan. Use non-invasive, home-based step tests and heart-rate recovery windows to estimate your cardiovascular capacity safely — benchmark it, track it, improve it.

Printable one-pagers

Three free, print-ready sheets you can pin to the fridge. No account, no fluff — just the week laid out.

Printable · Checklist

Prime Life Labs Starter Sheet

A simple 7-day movement, protein and recovery checklist for over-50s. One quiet, repeatable week — tick the box each day.

Get the Starter Sheet

Printable · Checklist

Weekly Mobility Checklist

A calm 6-move daily flow and a 7-day plan to keep joints easy and movement confident after 50. Six minutes a day.

Get the Mobility Checklist

Printable · Checklist

Sleep & Recovery Sheet

A 7-night wind-down, rhythm and recovery plan — so your body rebuilds while you rest. Same wake time, screens off, steady sleep.

Get the Sleep Sheet

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Educational purposes only. Not medical advice. Consult a physician before starting any new programme.

Strength, Mobility and Calm After 50

Prime Life Labs was built for men over fifty who want to train consistently, track honestly and progress steadily. Our approach is evidence-led, print-ready and built for the long term. No crash diets, no six-week miracles, no hype. Just the boring fundamentals done consistently — the way strength is supposed to be built after 50.

What Makes Prime Different

Most programmes are built for 25-year-olds who can recover from anything. You are not 25. Prime Life Labs meets you where you are — with your body, your schedule and your realistic constraints. Our journals, planners, twin packs and coaching are built around evidence, consistency and progressive overload over months and years, not days and weeks.

Start Where You Are

You do not need to be in great shape to start. You just need to be ready to invest in yourself and your future. Take the free PRIME Assessment to get your honest baseline — it takes about 15 minutes. Download a journal or planner to start tracking. We give you the structure; you bring the consistency.