Section 1: Core Concepts
1. The Hallmarks of Aging framework was first published in 2013 by López-Otín and colleagues. In the 2023 update, the framework was expanded to how many hallmarks?
2. According to this month's lesson, what is the central reason most single-target pharmaceuticals struggle to meaningfully slow aging?
3. Resistance training is described as the most well-supported intervention for maintaining which type of cell?
4. Which cellular pathway pair is most directly shifted by sustained Zone 2 aerobic work to support autophagy?
5. Which nutrient is highlighted as a common methyl-donor gap on a plant-based diet, while B12 is described as one that must be supplemented without exception?
6. The recommended daily protein target to support healthspan, preserve lean mass, and counter age-related sarcopenia in active adults is approximately:
Section 2: Applied Understanding
7. A 62-year-old asks why her three weekly strength sessions matter "at the cellular level." Which answer best reflects this month's teaching?
8. A 45-year-old logs a week of 5-hour nights and notices a collapse in HRV-based recovery. Which mechanistic explanation is best supported by current sleep-and-aging science?
9. Which naturally occurring polyamine — concentrated in wheat germ, soy ferments (tempeh, natto), aged legumes, and mushrooms — induces autophagy in human and animal studies and is associated in cohort data with reduced cardiovascular and all-cause mortality?
10. A 58-year-old's DEXA shows low appendicular lean mass and her fiber intake averages 22 g/day. Which two-lever adjustment most directly addresses multiple hallmarks of aging at once?
11. Which Zone 2 prescription best matches the dose-response used in this lesson's protocol?
Section 3: Myth vs Fact
12. Because aging is multi-system, lifestyle interventions that hit several hallmarks at once tend to have more robust long-term outcome evidence than single-target drugs.
13. Epigenetic age is fixed at birth and cannot be influenced by training or nutrition.
14. Time-restricted eating windows of roughly 12–16 hours have human mechanistic evidence for suppressing mTOR and shifting cells toward a more repair-oriented state, while epigenetic age reversal from fasting-mimicking approaches is still emerging with limited human RCT data.
15. On a whole-food plant-based pattern, B12 is optional as long as fiber and plant diversity are high.
Section 4: Healthspan Heptathlon Integration
16. The "Plant-Powered Metabolism" event of the Healthspan Heptathlon is anchored by which three targets from this lesson?
17. Which combination of measurable inputs best tracks progress on the "muscle is the organ of longevity" principle over the next 6–12 months?
18. Imagining a future self at 80+, which Heptathlon-aligned daily pattern best reflects the "multi-hallmark" message of Month 6?
Section 5: Reflection and Action
These are not graded. After you've answered the graded questions, we'll surface tailored guidance and coaching prompts for each reflection.
19. Reflection
Of the five interventions (resistance training, Zone 2, plant-diverse nutrition, sleep, caloric restriction mimetics), which is currently your strongest lever — and which one, if nudged 10% this week, would create the biggest compounding effect across hallmarks?
20. Action
Name one specific, calendar-able action for the next 7 days (e.g., "Tue/Thu/Sat 5pm strength sessions," "close kitchen at 8pm for a 13-hour window," "add 2 new plants to grocery list"). What will tell you it worked?
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Evidence strength key
- 🟢Meta-analysis — pooled human RCT evidence
- 🔵Randomized controlled trial in humans
- 🟡Observational cohort or large-scale human study
- 🟣Expert review or consensus statement
- ⚪Mechanistic / preclinical evidence