RealAgeTM Health Summary Report

Report generated on 3/3/2019

Jing Hu Report Contents

- RealAge Results
- RealAge History
Date of Birth Sex
- Biometrics History
10/15/1989 Female
- RealAge Recommendations
- External Resources

RealAge Test Results

Your RealAge

Test Completion Date Calendar Age 25Y 0M

3/3/2019 29Y 4M You are 4Y 4M Younger!

RealAge History

RealAge Score Test Completion Date

- 4 Year(s) 4 Month(s) 3/3/2019

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 Biometrics History

Cholesterol

HDL (Target: ≥ 60 mg/dL) Date Source Source Type

56 mg/dL 3/3/2019 RealAge Self Report

Total (Target: < 200 mg/dL) Date Source Source Type

231 mg/dL 3/3/2019 RealAge Self Report

Measurements

BMI (Target: ≥ 18.5 and < 25 kg/m2) Date Source Source Type

22.32 kg/m2 3/3/2019 RealAge Self Report

Waist (Target: < 35 in) Date Source Source Type

28 in 3/3/2019 RealAge Self Report

Weight Date Source Source Type

126 lb 3/3/2019 RealAge Self Report

Height Date Source Source Type

5 ft 3 in 3/3/2019 RealAge Self Report

Blood Pressure (Target: < 120 mmHG / < 80 mmHG)

Systolic Diastolic Date Source Source Type

115 mmHG 70 mmHG 3/3/2019 RealAge Self Report

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 RealAge Recommendations

Making You Younger

Keep controlling your blood pressure.
Tight control of your blood pressure has made your body as young as it can be, given the aging effects of high blood
pressure. Monitor your blood pressure regularly, and keep up the good control! If your BP goes above 120/80, take steps to
reduce it.

Here's why: High blood pressure has virtually no symptoms, so it's easy to ignore. But the higher your blood pressure, the
more stress and strain you put on your heart, and the more nicks, bumps and potholes you create in your arteries.

6 Proven Ways to Get Your Blood Pressure Down

1. Move your body. Walking for just 30 minutes each day can have a significant impact on blood pressure.

2. Check the scales. Losing excess pounds or maintaining a healthy weight helps keep blood pressure down.

3. Watch your salt intake: Fact is, many of us eat way too much sodium (salt). Eating a lot of sodium can raise your risk of
stroke, even if your blood pressure is normal. The American Heart Association (AHA) recommends a target of less than 2,300
milligrams per day—that’s about a teaspoon of table salt—and the AHA says 1,500 mg is an even better target for most
people. Know that most (75%, in fact!) of the sodium the average person eats comes from processed, packaged or restaurant
foods, rather than from the salt shaker. Try to decrease the sodium in your diet by at least 1000 mg a day. Avoid salty foods,
and replace table salt with herbs and spices.

4. Limit alcohol to one drink per day for women and two per day for men. If that doesn't help, it may be best not to drink at all.

5. Stay in touch. With your doctor, that is. Regular checkups are the best way to keep tabs on your blood pressure and adjust
your program if needed.

6. If you smoke, it’s time to stop.

Healthy HintsThese latest blood pressure categories from the American Heart Association tell you what different blood
pressure levels mean:

Normal: systolic less than 120 and diastolic less than 80 Elevated: systolic between 120-129 mmHg and diastolic less than 80
mmHg Stage 1 hypertension: systolic between 130-139 mmHg OR diastolic between 80-89 mmHg Stage 2 hypertension:
systolic at least 140 mmHg or diastolic at least 90 mmHg

Stick with your sleep schedule.

Stick with your sleep schedule.

You may be getting the amount of nightly sleep that's right for you. However if you are still feeling tired during the day, you
may need to get more restful sleep.

Here's why: Sleep not only helps you function at your mental and physical best but also allows many body systems to rest.
Getting too little or too much sleep can raise your blood pressure and stress level, which can increase your risk of heart
disease and make your RealAge older.

5 Ways to Feel Well-Rested

1. Power nap. Take brief daytime naps as needed.

2. Manage emotions. If you're experiencing stress, anxiety, or depression, consider talking to a doctor. The solutions may be
much easier than you think.

3. Focus on sleep hygiene. Sleep hygiene refers to the basics that help promote deep and restful sleep, such as your bed,
bedtime and sleeping behaviors.

4. Address health problems. Talk to your doctor if you think your sleep problems may be caused by a medical condition or the
medications you take.

5. Work your body. Remain as active as possible throughout your day. If you are sleepy, take a walk. Avoid vigorous exercise
within 2 hours of going to sleep; light exercise, however, such as a 15-minute walk close to bedtime, may help you relax.

Appreciate your mate.

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 Kiss your spouse! Being happily married is good for your mental and physical health and helps make your RealAge younger.

Here's why: You and your spouse tend to promote good behaviors and discourage bad ones in each other. Research
suggests that being accountable for and to another person pushes both of you to live more responsible, productive and
satisfying lives, which translates to less depression, anxiety and stress.

3 Ways to Keep Your Relationship Strong

1. Make dates. Relationships need attention in order to thrive. Regularly set aside specific times to talk, to connect, even to
give each other foot rubs! It can work wonders.

2. Be nice! Treat your partner the way you want to be treated. Go out of your way to make him or her smile.

3. Write down how you feel about each other. Studies suggest it could help make your bond stronger.

Keep on top of stress.

Keep a good handle on your stress level. Try relaxation techniques to minimize the internal damage caused by pressures from
the external world.

Here's why: Stress comes in many shapes, sizes and strengths. And it isn't always bad. In fact, it's often what pushes us to
get stuff done. But if stress is left unchecked, it ages you by upping your risk of accidents, infections and arterial aging.

4 Easy Stress Busters That Really Work

1. Laugh. Cracking up relaxes your blood vessels and increases blood flow -- the opposite of what happens when you're
tense.

2. Give aromatherapy a go. Stop and smell the neighbor's roses. Along with lavender, basil, orange, grape, mango and lemon,
these scents contain a fragrant compound called linalool, whose scent may reduce anxiety.

3. Chew gum. A study of more than 2,000 workers found lower levels of stress in those who chewed gum. The caveat: The
research was funded by a gum company. But if you are able to chew gum, there's no harm in trying this to see if it works for
you (as long as it's sugarless). It might help you curb sugar cravings, too.

4. Try chi-gong. It's a 2000-year-old series of calming movements and breaths. Ideally, you'd do all of the moves regularly.
But to sap stress right now, just try this one: Stand and look straight ahead, focusing on a point on a wall. Inhale as you slowly
turn your head to the right, and exhale as you come back to the middle. Repeat to the left.

Keep your finances in order.

Sounds like you have a good handle on your financial situation. Smart planning now can help secure a stress-free financial
future, and that means good things for your health and happiness.

Here's why: Less financial stress equals less chance of overeating, overdrinking and other stress reactions that money
problems can set off. Plus it reduces the danger of depression, hypertension, insomnia, fatigue, ulcers, migraines and
gastrointestinal upset. Whew.

Stay positive.
Keep cultivating positive emotions to keep the blues away.

Here's why: The benefits of being happy do not stop at just feeling good. Researchers speculate that the chemical and
neurological reactions people have to positive thoughts and feelings may help keep all of the body's various systems in
balance. Your heart and your arteries—even your immune system—all benefit.

Healthy Hints Here's how to cope, adapt and react to life's trials and tribulations in positive ways:

Be an optimist. Try to look on the bright side during times of change. Imagine the upside. Make a list of opportunities that
could come out of any obstacles you face. Surround yourself with happy, positive people. They rub off on you! Strong social
ties help you power through tough times.

Keep reaching for fruit.

By eating two to four pieces of whole fruit a day, you've made yourself younger. Way to go!

Here's why: A diet rich in fruits, vegetables, whole grains and low-fat dairy products, with reduced saturated and total fat
helps to lower blood pressure and your risk of heart disease. Many fruits are high in potassium, which may lower blood
pressure. The nutrients in fruits help your immune system to fight off illness.

3 Ways to Eat Even More Fruit

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 1. Stash some at work. Instead of hitting the vending machine, bring a couple of pieces of fruit from home so you always have
a healthy snack handy when your stomach starts growling.

2. Whirl up a smoothie. Pull out the blender, and toss in a banana and your favorite berries along with some low-fat yogurt,
milk, or calcium-fortified orange juice.

3. Add them to a salad. Combine low-fat versions of your favorite savory cheeses with sweet, juicy fruit and dark leafy greens
for fabulous salads. Try these combos: strawberries and crumbled feta; pears and shaved parmesan; green apple and grated
cheddar; cantaloupe and provolone; watermelon and goat cheese.

Healthy Hints

Watch serving sizes with dried fruit. Limit yourself to small portions; dried fruit tends to have more calories. Don't peel out.
Many of the health benefits you get from eating fruits such as apples and pears are in their peels, which are rich in fiber and
some nutrients. So after washing your fruit, keep the peel on.

Keep saying no to junk food.

Keep passing on junk food.

Here's why: Shunning highly processed, nutrition-poor foods saves room for good-for-you eats that help your body function
the way it's supposed to. And that helps keep you young. Most processed foods help age your arteries and immune system,
which makes heart attacks, strokes, memory loss, impotence and even skin wrinkling more likely.

Healthy Hints

Be a food snob. Being picky about what you eat can keep you looking and feeling great and help you avoid weight gain. Read
the fine print. Many packaged foods claim to have healthy benefits, such as added nutrients or no trans fats. However check
the ingredient list. They may also include a lot of unhealthy additives. Reboot your taste buds. If a snack attack happens, don’
t beat yourself up. Figure out how to fight off junk food cravings and what you should snack on instead. Get the lowdown on
processing. Although eating as few unnecessary ingredients as you can is wise, not all processed foods are bad.

Keep watching your waist.

Nice numbers! Keep your numbers in the healthy zone.

Your healthy waist size of 28 and BMI of 22.32 help reduce your risk of several health problems, including cardiovascular
disease and type 2 diabetes. They also make your RealAge younger.

Making you older

Get your good cholesterol up.
Take steps to raise your healthy/HDL cholesterol.

Your HDL cholesterol isn't high enough, compared with your total cholesterol. That's making your RealAge older.

Here's why: Total cholesterol is made up of two components: HDL, or high-density lipoproteins, which are good (think H for
healthy); and LDL, or low-density lipoproteins, which are bad (think L for lousy). The higher your HDL, the more protection you
have against arterial aging, heart attack and stroke. However, high LDL levels build up plaque in the walls of your arteries,
ultimately blocking blood flow. This puts you at risk for a heart attack and stroke.
3 Ways to Improve Your HDL Cholesterol

1. Stay active. Regular physical activity may lower LDL cholesterol and raise HDL cholesterol—just what you want.

2. Consider meds. Although many people manage their cholesterol levels with diet, exercise and weight loss, others also need
help from cholesterol-controlling drugs. To find out if you need medication to manage your cholesterol, talk with your doctor.

3. Change up your diet. When you cook, skip the butter, shortening and regular margarine. Instead flavor your food with
herbs, spices, olive or canola oil, or spreads that are enriched with plant sterols, Limit red meat in favor of fish and skinless
white-meat poultry.

Sit in the nonsmoking section.

Reduce your exposure to secondhand smoke.

Here's why: Secondhand smoke kills tens of thousands of people each year, and it makes your RealAge older. Whether it
comes from a cigarette, pipe or cigar, secondhand tobacco smoke causes accelerated aging due to cancer, heart disease
and lung disease.

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 and lung disease.

4 Ways to Avoid Secondhand Smoke

1. If you live with a smoker, try to help him or her stop smoking. Both of you will have a younger RealAge as a result. If that
doesn't work, ask him or her to smoke outside.

2. Don't let guests smoke in your home or car. Better yet, help them quit. Let them know that their doctor can be a huge
source of support.

3. If smoking is allowed at your workplace, such as a restaurant or bar, ask to be transferred to a nonsmoking section or
consider changing jobs.

4. Insist that nonsmoking laws (where they exist) be enforced.

Find positive coping strategies.

Dealing with major life-disrupting events can be tough on your health and well-being. Try to find good-for-you coping
mechanisms instead of unhealthy ones, such as those containing sugar, trans fat, alcohol or nicotine.

Here's why: Dealing with stress the wrong way can ruin your sleep, weaken your immune system, shut down your libido, make
you gain weight and cause you to age faster.

Healthy Hints

Reach out. Coping with stressful events on your own is physically and emotionally draining, but friendship can be powerful
mental medicine. Having people you can turn to for support helps you work through anxiety and counterbalances the effects
of stress. Rest your mind. Making time to do nothing could be the most important thing you do all day. In addition to reducing
the stress on your body, setting aside daily quiet time sets you up for clearer thinking and smarter decision making. Explore
spirituality. People who say they rely on their faith to cope with difficult times seem to have an emotional and physical health
advantage over those who don't, according to some studies. Connecting with others who do this is a great way to develop
healthy new relationships.

Tighten and tone.

Ready, set, tone! Carve out at least 30 minutes each week for exercises that build muscle strength and endurance. But work
up to this amount.

Judging from your answers, strength-building exercises aren't a big part of your routine. Adding more, regardless of your
cardiovascular fitness level, can make your body younger. It’s recommended that adults get in two strength training sessions
per week.

Here's why: Working your muscles can reduce hard-to-budge abdominal fat, which can fend off health troubles. What's more,
building muscle and losing fat have hidden effects on body chemistry that may help prevent both breast and colon cancer.

Strength-Building for Beginners

Pick the right weight for you. Find out how to get past two common stumbling blocks to weight lifting. Instead get right to the
big benefits: stronger muscles and bones, faster metabolism, younger heart and arteries and a tougher immune system. Have
a ball? Instead of doing exercises on the floor, tone your stability muscles (like your abs) by doing them on an inflatable
exercise ball. Try resistance bands. These stretchy bands come in a variety of resistance levels and are packable, so you can
take them with you when you're traveling. Practice good form. Keeping your body in the proper position is just as important as
the workout itself. It increases benefits and prevents strains. Be efficient. Focus on working the big muscles that make up your
body's core: shoulders, chest, back, abdominals and other muscles in your trunk. They're your foundation—the muscles that
tighten your belly, shrink your waist, improve your posture and make your clothes fit better.

Get off the couch.

Step to It!

You spend less than 75 minutes per week walking, which means you're missing out on one of the best and easiest ways to
make your body younger and healthier.

Here's why: In addition to burning calories and making you feel great, check out this head-to-toe list of what walking can do
for you:

Boosts brain function by ramping up blood flow. Walking allows oxygen and nutrients to better circulate to all parts of your
body, including your brain. Stimulates the release of mood-boosting endorphins and eases anxiety and depression. Walking
can help improve your sleep, too, so you're less drowsy and irritable. Strengthens your heart and lungs, makes arteries more
elastic, and keeps your blood pressure in check. Helps get your digestive system moving and promotes normal bowel
function. Builds muscle, increases flexibility, strengthens bones, and relaxes tense muscles. How to Start a Walking Routine

No excuses. Make walking a priority every day. And that's walking—not gardening, house cleaning or hitting golf balls. It’s
great if you do those things, but they should not replace your daily walk. Find a virtual exercise buddy, and report your walking

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 activities to him or her each day. Start small. Walk just a few minutes a day if that's all you can do at first. Then, increase by 1
or 2 minutes every few days. Work up to at least 30 minutes a day. Practice your form. Sure, you know how to walk. But a few
little form tweaks can help you get the most out of your workout. Ready, set, go. Warm-up with a few minutes of slower
walking to prepare your body, physically and psychologically, for a brisker pace. You'll be ready to step out when you feel a
little warmer and your heart beats a little faster. Don't overdo it. For most people, puffing and panting is no fun, and no fun can
lead to quitting. Just a little more. Once you've been walking for a while and you're feeling good, push a little faster or farther.
Just don't increase your time spent walking by more than 10% a week. Stretch, stretch, stretch. Before and after your walk,
take 2 or 3 minutes to stretch the muscles you used. This allows them to be ready for the next time you want to use them
(which would be tomorrow).

Vary your veggies.

Fill your plate with colorful veggies. Most adults should have 2 ½ to 3 cups of vegetables per day based on an 1800-2200
calorie diet.

Here's why: Think of veggies as a group of superheroes, each with a brightly colored suit that has special health-protective
powers. Each shade has unique substances known as phytochemicals, which benefit different areas of your health, such as
your heart, immune system, memory function and more. A diet rich in fruits, vegetables, whole grains and low-fat dairy
products, with reduced saturated and total fat helps to lower blood pressure and your risk of heart disease.

3 Ways to Eat More Veggies

1. Be a bean counter. Legumes count as vegetables. If you don't love beans, try mild-tasting peas, baby lima beans,
chickpeas (garbanzo beans), great northern (white) beans, lentils and edamame (soybeans). Try them in a stew or in a vibrant
salad.

2. Get sneaky. Add chopped veggies to soups, stews, meatballs, meatloaf and spaghetti sauce.

3. Build menus around them. Instead of making meat the focus of your meals, make veggies the center of attention.

Start taking vitamin D.

Start taking vitamin D. This "live longer" super nutrient will help make you younger.

Here's why: Getting enough vitamin D is important for healthy bones. Research suggests that vitamin D might help prevent
and treat diabetes, hypertension, glucose intolerance, multiple sclerosis, and other medical conditions. The recommended
daily dose of vitamin D for adults between the ages of 19-70 year olds is 600 international units (IU), while anyone over 70
should aim for 800 IU a day. The government notes that the maximum daily intake unlikely to cause adverse health effects in
adults is 4,000 IU/day.

Check with your doctor about possible risks if you take more than the recommended amount.

5 Places to Get Your Daily Dose of Vitamin D

1. Fortified foods: We want more vitamin D! And food manufacturers are catching on. Check the labels of everything, from
orange juice and bread to yogurt and pudding, to see if they're D fortified. It’s becoming increasingly common.

2. Milk: D-fortified milk has 115–124 international units (IU) per cupful, making it a good source.

3. Fish: The richest finned source of vitamin D is salmon (447 IU of vitamin D in 3 ounces), but tuna and sardines canned in oil
are good sources, too.

4. Eggs: D is in the yolks, and although 41 IU doesn't sound like much, it all adds up.

5. Supplements: It’s important to try to get as much of your vitamin D from food as possible. However, to gain the life-
extending effects to maximum benefit, you may need a daily supplement, too. Just stay below 4,000 IU per day from food and
supplements combined.

Healthy Hints

Get tested. Since about three-quarters of all adults and children are D deficient, it's smart to ask your doc about getting a
vitamin D test (officially known as the 25-hydroxy vitamin D test), especially if you live in a northern region, where sunlight is in
short supply much of the year. Take calcium, too. When calcium and vitamin D get together, their bone health powers
multiply. Adults aged 19-50 should aim for 1,000 mg of calcium per day. Men over 50 can stick to 1,000 mg daily, but women
over 50 need to bump up their calcium intake to 1,200 mg per day.

Expand your diet.

You're not covering the five basic food groups (grains, vegetables, fruit, low-fat dairy products and protein) in your daily diet,
and it's making you older. Rather than always sticking with your favorites, focus on eating foods from at least three of the five
food groups every day.

Here's why: No single food group contains all the nutrients your body needs to function properly. That's why you have to eat a

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 variety. Putting a bright mix of healthful foods on your plate will maximize their disease-fighting potential and make your
RealAge younger.

4 Ways to Diversify Your Diet

1. Hit the produce aisle. Every week, pick out a fruit or veggie that you've never tried or rarely eat, along with a big bunch of
your favorites. Fresh and frozen produce contains protective phytochemicals (potent nutrients found only in plants) and many
other components that help prevent disease and preserve health.

2. Go with the grain. Replace refined breads, white noodles, white rice and other heavily processed grain products with whole-
grain options. Try whole-wheat breads and pasta, brown rice and nutty whole grains such as millet and bulgur.

3. Count colors. Push out pale, bland foods, such as white rolls. Add brighter, colorful vegetables and fruit to each meal. The
more colors, the greater the payoff (food coloring doesn't count!).

4. Aim for three. Vitamin-rich veggies and fruit, fiber-rich whole grains, fish or lean poultry, and heart-healthy fats are good
staples to include in most meals. If you can't cover all five, aim for at least three.

Healthy Hints

Clear some room. Instead of simply adding lots of foods to your diet, make room for the new additions by cleaning out some
old foods; otherwise, you may start putting on pounds. Take a look at your meals and your pantry, and cut back on nutrient-
poor choices (chips and cookies, for example). While you're at it, read ingredients labels. If something includes simple
carbohydrates, added sugars, fructose (especially high-fructose corn syrup), trans fat, saturated fat or non-whole-grain flours,
throw it out. Then, watch your energy go up and your pants size go down. Pair off. Certain foods benefit your body most when
they're eaten along with other foods. For example, eating vegetables or fruit with a bit of heart-healthy unsaturated fat, such
as olive oil or the fats found in most nuts and seeds, can help your body better absorb the fat-soluble nutrients in them. Finish
the puzzle. Putting a healthy daily diet together is a lot like doing a jigsaw puzzle. The corners—just a few pieces—are special
treats. The edge pieces, which amount for more but still limited in number, are animal-based foods (lean red meat, low-fat
cheese, poultry). All the pieces in the middle—fruit, veggies, whole grains and some fish—make up the biggest part of the
puzzle and turn it into a great picture. There are lots and lots of those pieces. Fill them in!

Boost your cardio.

Gradually work up to 3 1/2 hours of cardio a week.

Based on your answers, you now spend 1 to 3 hours each week doing cardiovascular/aerobic exercises and activities. This is
a really good start, but bumping up this amount will help make your body even younger.

Here's why: Making 30 minutes of cardio part of your daily routine helps your heart, lungs, and circulatory system deliver
oxygen and nutrients to your body's cells and take away waste products.

3 Simple Ways to Jump-Start Your Cardio

1. Make time fly. Don't forget the music.

2. Don't go it alone. Ask someone to work out with you. It's an easy way to get the motivation you need.

3. Have a plan. It will give you the willpower you need to stick with working out.

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 External Resources
Use these resources to learn more about your specific health risks, behaviors, and ways to improve your overall health and well-
being.

USDA Choose My Plate | www.choosemyplate.gov

The USDA provides a personalized meal planner and healthy eating advice just for you.

Centers for Disease Control and Prevention | www.cdc.gov

The CDC provides a wide range of health, disease and emergency information on its website. Learn how to stay healthy and
better manage your health.

U.S. Department of Health and Human Services Health Finder | www.healthfinder.gov

Get the latest information or track your health using the news and tools.

American Heart Association | www.heart.org

The AHA provides information about living healthier and preventing and managing cardiovascular disease and stroke.

National Institute of Mental Health | www.nimh.nih.gov/health

HIMH provides information about living a mentally healthier life. Learn about mental health wellness and find helpful resources.

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