This is where your MindSpan Score starts. You'll see your top 3 priorities on screen immediately — and we'll email your full results, along with a free copy of Begin with the End in Mind, the Cohort Workbook, and access to the Protégé app.
My mind isn't as sharp as it used to be — I forget words mid-sentence, lose focus, or feel mentally foggy more days than not.
0 = Sharp, focused, fast recall every day · 3 = Occasional brain fog or forgetfulness · 5 = Daily noticeable cognitive issues that affect work or relationships
Mind is the destination of the 4M system — cognitive performance is the end-state we are optimizing for.
I don't sleep well — trouble falling asleep, waking during the night, or dragging through mornings even after a full night in bed.
0 = Sleep is solid — I fall asleep fast, stay asleep, and wake rested · 3 = Some nights great, some rough · 5 = Most nights are bad, I wake up tired, and timing is all over the place
The brain cleans itself only during deep sleep. Poor sleep silently degrades hormones, weight, mood, and memory.
My hearing, eyesight, or dental health has slipped and I haven't had it properly checked or corrected — I strain to follow conversations or read, or I'm ignoring bleeding gums, loose teeth, or overdue dental work.
0 = All three checked and fully maintained — no strain, healthy gums · 3 = Noticeable slippage in one, not yet properly checked or corrected · 5 = I regularly miss parts of conversations, avoid reading, or have gum/dental problems I keep putting off
Uncorrected hearing loss is one of the largest modifiable dementia risk factors — and gum disease feeds the same inflammation that reaches the brain. The oral microbiome is the front door of the gut-brain axis.
I'm dealing with anxiety, depression, ongoing low mood, or a shorter fuse than I used to have.
0 = Mood is steady and generally good · 3 = Regular low days, irritability, or worry that I notice · 5 = Persistent anxiety, low mood, or anger that affects work or relationships most days
Depression and anxiety are among the most under-recognized contributors to cognitive decline — and among the most treatable.
I've become more isolated — fewer real conversations and less regular connection with people I care about.
0 = Regular, real connection with people I care about · 3 = Fewer real conversations than I used to have · 5 = Genuinely isolated — days can pass without a meaningful conversation
Social isolation carries a dementia risk on par with the big physical factors. Connection is a protocol, not a luxury.
I rarely challenge my mind or learn anything new — most days run on autopilot.
0 = I learn or build something genuinely new most weeks · 3 = Occasional challenge, mostly routine · 5 = Full autopilot — nothing new in months
The brain follows a ruthless use-it-or-lose-it principle. Novelty and difficulty are what keep the architecture live.
I don't move most days, and my strength, muscle, and recovery have been slipping.
0 = I move daily and train strength regularly — no decline · 3 = Inconsistent — some active weeks, some sedentary · 5 = Mostly sedentary and clearly weaker than a few years ago
Muscle is the engine — and the single best-evidenced lever for both metabolic and cognitive protection.
I'm carrying more body fat than I should — clothes don't fit the way they used to and the scale keeps creeping up.
0 = At my ideal weight, body composition feels right · 3 = About 10-20 lbs heavier than I should be · 5 = More than 30 lbs over target with visible belly fat
Answer by how your clothes fit and how far you are from your ideal weight — no exact numbers needed.
I rely on fast food, processed snacks, or convenience meals more often than I cook real whole-food meals at home.
0 = Almost everything I eat is whole foods, mostly home-cooked · 3 = Mixed — some good days, some takeout / processed days · 5 = Fast food, packaged snacks, or convenience meals are my default
Food quality is the daily input that drives microbiome diversity, blood sugar, and energy.
Chronic or acute pain, or an injury, keeps me from being as active as I'd like.
0 = Pain-free and fully active · 3 = A nagging issue I work around — it limits some activities · 5 = Pain or an injury shuts down most of the activity I'd like to do
Pain that blocks movement quietly costs you the muscle, sleep, and mood that protect the brain. It is fixable more often than men assume.
My blood pressure runs high — or I honestly don't know my numbers.
0 = Measured recently, consistently in range · 3 = Borderline readings, or I haven't checked in over a year · 5 = Known high blood pressure that isn't controlled — or I've never measured it
Midlife blood pressure is one of the strongest predictors of late-life cognitive decline. Not knowing your numbers scores like a problem — because it is one.
I have diabetes or prediabetes — or I've never had my blood sugar checked.
0 = Checked recently, fully in range · 3 = Prediabetic range, or no check in years · 5 = Diagnosed diabetes that isn't well controlled — or completely unknown
Alzheimer's is often called type 3 diabetes for a reason — the brain runs on glucose signaling, and insulin resistance degrades it.
My cholesterol (LDL) is high — or I don't know where it stands.
0 = Measured recently, in range · 3 = Borderline, or no lipid panel in over two years · 5 = Known high LDL that isn't being managed — or never tested
The arteries that feed the brain are the smallest in the body — they clog first. LDL is a brain number, not just a heart number.
I use tobacco or nicotine regularly.
0 = Never, or quit years ago · 3 = Occasional use, or recently quit · 5 = Daily tobacco or nicotine use
Smoking is the single most reversible vascular insult on this list — the brain benefits start within weeks of stopping.
I drink more than I should — alcohol is a regular part of my week.
0 = I don't drink · 1 = Up to 2 drinks per week · 2 = 3-7 drinks per week, never more than 2 per sitting · 3 = More than 7 drinks per week, OR more than 2 per sitting regularly · 4 = Daily drinker (1-2 drinks per day) · 5 = Daily heavy drinker (3+ drinks per day)
Alcohol disrupts gut, sleep, hormones, and cognition simultaneously. Cutting back affects every other pillar.
I deal with bloating, gas, irregular stools, food reactions, or brain fog after meals — my gut clearly isn't happy.
0 = No gut issues at all · 3 = Occasional bloating or food reactions a few times a month · 5 = Daily bloating, irregular stools, multiple food sensitivities, foggy after most meals
The gut-brain axis sits underneath nearly everything else — fix this first and other categories often improve on their own.
My hormones feel off — persistent fatigue, low drive, mood swings, poor recovery, or loss of muscle despite trying.
0 = Energy, libido, mood, and recovery all feel optimal · 3 = Occasional symptoms, especially under stress · 5 = Multiple hormone-related symptoms most days affecting daily function
Testosterone and cortisol balance underlie resilience — proper labs and a physician-led plan beat guessing.
My sex drive has dropped and erections aren't what they used to be — frequency, hardness, or both have declined in the past year or two.
0 = Drive and function feel completely normal · 3 = Some noticeable off-weeks but not a steady pattern · 5 = Clear, sustained decline in drive, hardness, or morning erections
ED and libido decline are early-warning signals — the canary in the mine — for hormones, cardiovascular health, and cognitive trajectory. Not a verdict.
I don't get morning sunlight or meaningful outdoor time — I'm under artificial light most of the day, drinking tap water, and surrounded by screens and EMF.
0 = I get morning sun daily, filtered air and water, low artificial light · 3 = Some exposure issues, partially managing · 5 = No morning sun, indoors all day under fluorescents/screens, tap water, no air filtration, constant EMF
Light, air, water, and EMF compound over years. Lack of morning sunlight is the most overlooked driver of poor sleep and mood.
I don't have clear health goals or anyone holding me accountable — I know what to do but don't follow through.
0 = Clear goals, and someone specific holds me to them · 3 = Goals exist but nobody checks — follow-through is patchy · 5 = No real goals, no accountability, and I know it
Knowledge is not the bottleneck — accountability is. Every man in the program names a specific face he is doing this for.
Have you already been diagnosed with mild cognitive impairment, early dementia, Alzheimer's, or Parkinson's?
If you're already in this category, regenerative medicine becomes time-sensitive. This doesn't count toward your score — it helps us point you to the right path.
We'll show your top 3 factors on screen immediately. Your information is never sold.
Your full results are also on the way to your inbox in a single email.
Lower is better — this is your risk load, the number your MindSpan work brings down.
The areas where addressing the root cause creates the biggest ripple effect. Start at #1.
Mental health — especially depression and anxiety — is one of the most under-recognized contributors to cognitive decline. If that's on your mind, ConnectedMind is a clinical-grade screening you can complete in minutes and take to your own doctor. It's the best tool we've found for this.
Open the ConnectedMind screening →Opens in a new tab — you'll be leaving My4MLife.
This is a screening resource to share with your physician. My4MLife does not diagnose or treat mental-health conditions.
Don’t see it within a few minutes? Check spam, then email support@my4mlife.com and we’ll resend.
Schedule a call with one of our care coordinators. They’ll listen to your situation and connect you with the appropriate medical provider in our network for your chief complaint.
Schedule with a Care Coordinator →Optional: take the ConnectedMind mental-health screening — a clinical-grade screen to share with your own doctor. (Opens in a new tab; My4MLife does not diagnose or treat mental-health conditions.)
This assessment is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your health regimen.