The M.E.D.S. Daily Checklist
A one-page printable to tick off your four daily levers — Meditation, Exercise, Diet, Sleep & Stress. Stick it on the fridge.
Download PDFHelpful Resources
Tools to start today
Ten free, prevention-first resources — printable guides and interactive tools — built around the M.E.D.S. framework and the realities of South Asian midlife. No sign-up required.
South Asian Heart-Risk Primer
Why this group carries 4× the risk — and the numbers that matter. A plain-English brief to bring to your next check-up.
Download PDFPrevention Bloodwork Panel
The longevity-grade labs to request — ApoB, Lp(a), hs-CRP, HbA1c and more — with what each one tells you.
Download PDFMidlife Strength Starter — 4-Week Plan
A simple, progressive strength routine for men over 40. No gym-bro jargon, just the movements that protect your next decade.
Download PDFCultural Plate Method
Build a balanced South Asian plate without giving up the food you love — practical swaps for dals, rotis, rice and snacks.
Download PDFM.E.D.S. Self-Assessment
Answer 8 quick questions and get a 0–100 score across the four levers, plus where to focus first.
Open the toolCardiometabolic Awareness Check
Tally the prevention factors that apply to you and see an educational risk-awareness band — a prompt to talk to your doctor.
Open the toolProtein & Step Target Calculator
Enter your weight and activity to get a daily protein target and a step goal tuned for midlife strength and heart health.
Open the toolDaily M.E.D.S. Habit Tracker
Tick off today's four levers and build a streak. Saved in your browser so it's waiting tomorrow.
Open the toolAdd-Years Habit Estimator
See — illustratively — how stacking prevention habits can compound into more healthy years.
Open the toolInteractive
Try these right here
Educational tools, not medical advice. They run in your browser — nothing is sent anywhere.
M.E.D.S. Self-Assessment
Pick the answer that's most true this past week.
Your score and focus area will appear here.
Cardiometabolic Awareness Check
Tick every statement that applies to you.
This is an educational awareness prompt — not a diagnosis.
This tool does not diagnose anything. South Asian adults carry elevated cardiometabolic risk even at lower body weights — please discuss your numbers with a qualified clinician.
Protein & Step Target Calculator
A starting point for midlife strength and heart health.
Your daily protein and step targets will appear here.
General educational guidance. Protein needs change with kidney health and other conditions — check with your doctor or dietitian.
Daily M.E.D.S. Habit Tracker
Tap each lever you've done today.
Tap a lever to start your day.
Add-Years Habit Estimator
Check the habits you keep most weeks. Illustrative only.
+0.0 illustrative healthy years
A simplified illustration to show how habits compound — not a prediction for any individual.
Get the Blueprint
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Get the step-by-step M.E.D.S. blueprint — build healthy habits and get rewarded for them.