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Step 1 of 4
5-Day Metabolic Challenge

Discover Your
Metabolic Health Score

Enter your lab values — or answer symptom questions if you don't have labs yet — to get a personalized score across 11 key markers.

🩸

Blood Sugar

Glucose, HbA1c, Triglycerides, Insulin

🔥

Inflammation

CRP, Homocysteine, Uric Acid, Vitamin D

💨

VO2 Max

Aerobic capacity & oxygen efficiency

💪

Grip Strength

Dead hang time as longevity predictor

🧘

Flexibility

Sit-and-reach: joint & nervous system health

No labs? No problem. For every lab marker you don't have, we'll ask you a short set of symptom questions instead — so you still get a meaningful score and targeted recommendations. This tool uses optimal ranges, not just standard "normal" lab ranges.
This tool is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Dr. Steven Geanopulos is not a licensed medical doctor. The information provided does not constitute medical advice and should not be used as a substitute for consultation with a qualified healthcare professional. Always consult your physician or other qualified health provider with any questions regarding a medical condition or before making changes to your diet, exercise, or supplement routine. By proceeding, you acknowledge that you have read and understand this disclaimer.
About this assessment

Your Metabolic Health Score, in five markers.

This tool builds your baseline using Dr. G's five metabolic markers — the same ones he's used clinically for 25+ years to spot what conventional labs miss. It's a starting point, not a diagnosis.

  • Takes about 5 minutes — answer what you know, skip what you don't
  • Your answers are not saved to any system or account
  • You'll be able to download a PDF of your results to keep or share
Step 1 of 4

Tell Us About You

Your age and biological sex personalize the physical test benchmarks.

♂ Male
♀ Female
Step 2 of 4 · Blood Sugar & Fuel System

🩸 Fuel System Markers

Enter your lab values below. If you don't have a result, check the box — we'll ask you a few symptom questions to estimate where you stand.

Fasting Glucose mg/dL
Optimal: 80–92
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Optimal: 80–92 mg/dL · Caution: 93–99 · Needs Attention: 100+. The "normal" lab ceiling of 100 misses years of insulin resistance building beneath the surface.
Blood Sugar Response — Symptom Check
These symptoms indicate how well your body is managing blood sugar between meals.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Hemoglobin A1c %
Optimal: ≤5.2%
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Optimal: ≤5.2% · Caution: 5.3–5.6% · Needs Attention: 5.7%+. Reflects 3 months of blood sugar exposure. The "normal" 5.7 threshold already means prediabetes — we catch it earlier.
3-Month Blood Sugar Pattern — Symptom Check
These suggest prolonged blood sugar dysregulation that shows up on A1c.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Triglycerides mg/dL
Optimal: <100
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Optimal: <100 mg/dL · Caution: 100–149 · Needs Attention: 150+. Elevated triglycerides are an early sign your liver is converting excess glucose to fat — before A1c even budges.
Liver & Fat Conversion Signals — Symptom Check
These suggest your liver may be working overtime converting excess sugar to triglycerides.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Fasting Insulin μIU/mL
Optimal: <5
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Optimal: <5 μIU/mL · Caution: 5–9.9 · Needs Attention: 10+. This is the earliest direct test for insulin resistance — and most doctors don't order it. If it's not on your panel, that is itself a gap.
Insulin Resistance Signals — Symptom Check
These are direct indicators of insulin resistance that show up before labs change.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Step 3 of 4 · Inflammation & Immunity

🔥 Inflammation Markers

Chronic inflammation is the fire behind most chronic disease. Enter lab values, or use the symptom questions if you don't have these results.

hs-CRP (Cardiac) mg/L
Optimal: <0.5
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Optimal: <0.5 mg/L · Caution: 0.5–1.0 · Needs Attention: >1.0. More predictive of cardiac events than LDL cholesterol. If it's not on your panel, your doctor isn't looking for what matters most.
Systemic Inflammation Signals — Symptom Check
Chronic inflammation circulates everywhere. These are its most common expressions.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Homocysteine μmol/L
Optimal: <7
?
Optimal: <7 μmol/L · Caution: 7–10 · Needs Attention: >10. Reflects B-vitamin status, glutathione production, and liver detox. Standard lab "high" limits of 14–19 are dangerously misleading.
B-Vitamin & Detox Pathway Signals — Symptom Check
Homocysteine reflects how well your methylation and detox pathways are functioning.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Uric Acid mg/dL
Optimal: <5.5
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Optimal: <5.5 mg/dL · Caution: 5.5–7.0 · Needs Attention: >7.0. Linked to fructose and refined carbs. Raises blood pressure, reduces nitric oxide, and promotes insulin resistance — even without gout symptoms.
Uric Acid & Vascular Inflammation Signals — Symptom Check
These patterns correlate with elevated uric acid and its downstream effects.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Vitamin D (25-OH) ng/mL
Optimal: ≥70
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Optimal: ≥70 ng/mL · Caution: 40–69 · Needs Attention: <40. Vitamin D is a hormone — its primary job is immune regulation. The lab "normal" of 30 is the minimum to prevent rickets, not optimal immune function.
Vitamin D / Immune Regulation Signals — Symptom Check
These are the most common signs of insufficient vitamin D (immune hormone) activity.
Estimated status:
Select symptoms above
* Symptom-based estimates are a starting point — actual labs provide precise data.
Step 4 of 4 · Physical Performance

💪 Physical Baseline Tests

These three markers predict longevity better than most lab tests. Instructions are provided — testing takes under 15 minutes.

📊 Your Zone 2 Aerobic Threshold

Age —: keep heart rate between — and — bpm during low-intensity exercise.
Formula: 180 − age = — bpm ceiling · Zone 2 target: 10–15 beats below that

VO2 Max ml/kg/min
Optimal: age-adjusted
📱
I know my scoreTracker or formal test
🏃
Help me estimateGuided test with calculator
—
I haven't tested yetMark as not measured
Dead Hang Time seconds
Optimal: age-adjusted
How to Perform the Dead Hang

Equipment: A pull-up bar — gym, door-frame mount, outdoor park equipment, or monkey bars. Do not use a tree branch or any object too large to wrap your thumb around, as this significantly reduces grip and hang time. Make sure the bar is secure and can support your weight.

Grip: Both palms facing forward (double overhand). You can choose a relaxed hang or active hang (shoulders pulling down) — active is better for training, relaxed may last slightly longer.

Test: Grip with both hands, lift feet fully off the ground. Start your timer the moment you are fully supported by your hands. Stop when either foot touches the ground or you release grip. Record total seconds.

Timing tip: Film yourself and check the timestamp, set a metronome to 60 bpm and count beats, or have someone time you. If timing yourself live, keep a visible clock and note start and end times.

⚠️ Caution: If you have any current or previous shoulder, elbow, wrist, or hand issues — or very low upper body strength relative to your body weight — perform this test with caution or skip it. A dead hang is low intensity enough that a warm-up is not required, though arm circles and shoulder shrugs beforehand are beneficial.

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Grip strength is a better predictor of cardiac events than blood pressure. It reflects the health of your entire neuromuscular system — and it's a metric you can't fake with short-term effort.
Sit-and-Reach inches (+ past toes / − short of toes)
Optimal: age-adjusted
How to Perform the Sit-and-Reach

Sit on the floor with legs fully extended and toes pointing to the ceiling. Reach forward with hands as far as possible and measure the distance you can reach beyond your toes in inches. Positive (+) = past your toes. Negative (−) = short of your toes.

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Better midlife flexibility is linked to 15–30% lower all-cause mortality. Poor flexibility raises fall and injury risk 20–50% — stiffness with age is common, not inevitable.