I have built a free tracker that turns each longevity habit into a number you watch accumulate. The structure:
Four habits, twelve weeks each, in order: interval cardio, then strength, then 12,000 daily steps, then the food tiers. One at a time, so you are only ever building a single habit.
Each is priced from the cohort literature run through actuarial life tables. Steps are worth about 7 years, interval cardio 5.8, the food tiers about 5, resistance work 2.3.
That price divides down to the session. A 20-minute interval workout comes out at roughly 26 hours, added to a running total the moment you log it.
Badges for streaks and milestones, so the feedback arrives weekly instead of in thirty years.
After the four stages it settles into maintenance: the whole stack held on about 90 minutes a week, indefinitely.
https://www.unaging....ging-challenge/
