Health · Food · Life · Longevity · Nature
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Health · Food · Life · Longevity · Nature

Live well,
longer.

Vitista is an editorial portal about the things that add healthy years: how you move, what you eat, how you sleep, who you spend time with and how much of the week you spend outside. 13 interactive tools turn the reading into something you can try on yourself, and every result becomes a picture you can share.

Try it now Read the guides
Numbers first
Every guide answers with figures and names its sources
Private
The tools keep your inputs in your own browser
Shareable
Each result is drawn as a card you can save or send

Licensed footage

Try it now

Three minutes for yourself.

Each pillar starts with a small exercise you can do right here, then hands over to the full tool and its shareable card.

Life

How many weeks so far?

A 90-year life is about 4,680 weeks. Enter your birth year and see how many of them are behind you, and how many summers are still ahead if you live to 85.

The full Life in Weeks tool draws every week as a square, remembers your birth date and turns the grid into a picture.

Open Life in Weeks
0weeks lived

Move the slider to your birth year.

19302010
See every week
Five pillars

What adds healthy years.

The guides and tools on this portal sort into five fields. Together they cover most of what the research on long, good lives keeps coming back to.

Woman in her sixties training with dumbbells 01

Health

Sleep, pulse, blood pressure, steps and strength: numbers you can measure at home.

Read the guides
 Hands holding a basket of freshly picked vegetables 02

Food

Plates, portions, fibre and protein, and the evidence behind the Mediterranean pattern.

Read the guides
 Woman reaching into the morning sunlight falling through a window 03

Life

Morning light, chronotypes, caffeine, screens, habits and the people around you.

Read the guides
 Two older women hiking together on a woodland path 04

Longevity

Healthspan, the longest-lived regions, VO2 max, grip strength and walking speed.

Read the guides
 Woman walking along a sunlit forest road 05

Nature

Green, water and daylight as a weekly dose, from forest walks to cold water.

Read the guides
Interactive tools

Small instruments for a long life.

Each tool is built around a number you can act on. When you have a result, the page draws it as a card you can download or share.

4 min Longevity

Longevity Habits Score

Twelve questions across movement, food, sleep, connection, stress and environment give a score from 0 to 100 with a radar chart.

Open the tool 2 min Life

Life in Weeks

Enter your birth date and see your life as a grid of weeks: the ones behind you, the ones ahead, and what to do with them.

Open the tool 3 min Food

Plate Builder

Tap portions of vegetables, fruit, whole grains, protein, fats and dairy onto a plate and see how it compares with the reference plate.

Open the tool 2 min Nature

Seasonal Basket

Pick a month and a region and see which vegetables and fruits are in season right now, ready to share as a shopping list.

Open the tool 2 min Nature

Nature Dose Planner

Plan your 120 minutes of nature this week across seven days and see when the dose is met.

Open the tool 3 min Life

Chronotype Finder

Eight questions about when you wake, focus and fade give your chronotype and a day plan drawn on a 24-hour clock.

Open the tool 2 min Health

Caffeine Clock

Add your coffees and teas with their times and see how much caffeine is still in your body at bedtime.

Open the tool 2 min Health

Heart Rate Zones

Your age and resting pulse give five training zones in beats per minute and the weekly minutes the guidelines ask for.

Open the tool 2 min Health

Walking Calculator

Turn steps into kilometres, minutes and energy, and see where your day lands against the thresholds from the studies.

Open the tool 2 min Longevity

Eating Window Planner

Choose a 12:12, 14:10 or 16:8 pattern and your first meal, and see your eating window on a 24-hour clock.

Open the tool 3 min Life

30-Day Habit Challenge

Pick three small habits, set a start date and tick off 30 days in the browser, with a card you can share.

Open the tool 2 min Food

Protein and Fibre Target

Your weight, age and activity give a daily protein target in grams, a fibre target and a rough water figure, with a per-meal split.

Open the tool 1 min Health

Waist to Height Ratio

Two measurements with a tape give a ratio that says more about health risk than BMI, with the bands used by NICE.

Open the tool
In depth

Three threads that run through everything.

Longevity Retired couple looking through binoculars on a forest walk
Healthy years

Healthspan, not just lifespan

Life expectancy in the European Union is around 81 years, but the number of years lived in good health is closer to 63. The gap is where habits do their work: movement, food, sleep, connection and time outside.

The Longevity Habits Score measures those habits in twelve questions. It is not a biological age and not a prediction, it is a map of where the next healthy year is most likely to come from.

81years, EU expectancy
~63healthy life years
12questions
Food Tomatoes, mozzarella, basil and olive oil on a wooden board
The plate

Half the plate, and thirty grams

The reference plate is simple: half vegetables and fruit, a quarter whole grains, a quarter protein, oil rather than butter, water as the drink. Most people are far from it without noticing, and the fibre target of 30 grams a day is missed by roughly two thirds of adults.

The Plate Builder lets you tap portions onto a plate and compares it with the reference in real time. The Protein and Fibre Target turns your weight and age into grams.

½vegetables and fruit
30 gfibre a day
400 gfruit and veg, WHO
Nature Woman walking through ferns on a forest path
The dose

Two hours a week outside

In a survey of 19,806 people in England, those who spent at least 120 minutes a week in natural surroundings were markedly more likely to report good health and high wellbeing. Below that threshold there was no measurable effect; above 200 to 300 minutes the benefit levelled off.

Parks count, gardens count, and it does not have to be exercise. The Nature Dose Planner spreads the minutes over the week and shows when the dose is met.

120minutes a week
19,806people surveyed
7days to spread them
From the guides

Answered with numbers.

30 guides across five pillars. Each one answers its question in the first paragraph and names its sources.

Woman in a red dress walking along a leaf-covered path between two rows of tall trees
Nature

120 minutes in nature a week: the threshold and the ceiling

In 19,806 adults in England, the link with good health began at 120 minutes a week in nature and peaked near 200 to 300. What counts, and ho

8 min read
Basket of tomatoes, peppers, lettuce and basil on a garden table in bright sunlight
Food

30 plants a week for the gut: where the number comes from

The 30 plants a week rule comes from one survey of 11,336 people. What it found, what it cannot prove, how to count, and how a week adds up.

8 min read
Woman seen from behind sitting cross-legged on a rug in front of a bright window, palms pressed together above her head
Health

Blood pressure: the two numbers explained

Systolic, diastolic, 120/80 and 140/90: what the two blood pressure numbers mean, where high begins, how to measure at home and when to see

8 min read
Two older hikers sitting on a rock in the mountains, touching their cups together
Life

Caffeine: when the last cup should be

The NHS says no tea or coffee within 6 hours of bed. In a trial, 400 mg at 6 hours still cost more than an hour of sleep. Where to set your

8 min read
Woman in her sixties holding a pair of dumbbells during a strength session
Longevity

Grip strength: the ageing marker in your hand

Every 5 kg less grip strength went with a 16 percent higher risk of death in 139,691 adults. Normal values by age, the 27 and 16 kg cut-offs

8 min read
Woman asleep under white linen in soft morning light
Life

Early bird or night owl: what your chronotype means

Chronotypes span almost 10 hours in a survey of 53,689 people. What sets yours, why teenagers are the latest, and whether night owls should

8 min read

All guides

Did you know

Numbers that change decisions.

Hover or tap a card. Each number comes from a guide or a tool on this portal.

Flip
120
minutes a week in nature

Among 19,806 adults in England, those with 120 to 179 minutes a week in nature had 1.59 times the odds of reporting good health compared with those who had none, after adjusting for 15 other factors.

Read the guide
Flip
30
seconds to the peak of cold shock

The gasp and hyperventilation reflex peaks about 30 seconds after you enter water below 15 °C and fades over the next 2 minutes; it, not hypothermia, causes most immersion deaths.

Read the guide
Flip
55%
higher psychiatric risk with the least childhood green space

Among 943,027 people born in Denmark, those who grew up with the lowest level of green space around home had up to 55% higher risk of a psychiatric disorder later in life than those with the highest.

Read the guide
Flip
30
percent lower risk of a major heart event

In the PREDIMED trial, 7,447 adults at high cardiovascular risk assigned a Mediterranean diet with extra-virgin olive oil or nuts had about 30 percent lower risk of a heart attack, stroke or cardiovascular death over a median of 4.8 years than the reduced-fat control group. In absolute terms that is roughly 1 event fewer per 100 people.

Read the guide
Flip
22
minutes of moderate activity a day

In 11,989 adults aged 50 and over, sitting more than 12 hours a day, against 8 hours, went with a 38 percent higher risk of death, but only among those doing under 22 minutes of moderate to vigorous activity a day.

Read the guide
Flip
10
micrograms of vitamin D a day from October to early March

The NHS advises everyone to consider a 10 microgram (400 IU) supplement in autumn and winter, when the sun at UK latitudes is too weak for the skin to make enough. Some groups need it all year, and 100 micrograms a day is the ceiling.

Read the guide
Flip
5 h
caffeine half-life in healthy adults

Every 5 hours about half of the caffeine is gone, so a 95 mg mug of filter coffee at 15:00 still leaves around 31 mg in your body at 23:00.

Open the tool
Flip
4,680
weeks in a 90-year life

A 90-year life is about 4,680 weeks, and by your 40th birthday 2,087 of them are behind you.

Open the tool
About the portal

What Vitista stands for.

Vitista is an editorial offer, not a clinic, not a shop and not a coaching programme. It explains, it lets you try things on yourself, and it says where the evidence ends.

Independent

Nothing to sell you

No supplements, no programmes, no affiliate links. The portal earns nothing from what you decide to do.

Reviewed

Editorially accompanied

Every text is read and signed off before publication. Whoever stands behind it is named in the legal notice.

Plain

Numbers with their limits

A survey is not a trial, and a mouse is not a person. Where an effect is proven, we say so. Where it is not, we say that too.

Start here

Which habit adds the next healthy year?

Twelve questions, four minutes, and a card you can keep. Nothing you enter leaves your browser.

Take the Longevity Habits Score All tools