Beginner's Longevity Plan

Here’s a simple, actionable 1-month plan to kickstart your journey toward better health and longevity. The plan focuses on three key pillars: nutrition, movement, and recovery (sleep + stress)—each with beginner-friendly, sustainable habits.

---

📅 1-Month Health & Longevity Plan

Goal: Build foundational habits that improve energy, resilience, and long-term health.

🔑 3 Key Areas & Weekly Focus

Week	Nutrition	Movement	Recovery (Sleep + Stress)
1	Hydration + Whole Foods	Walk 10K steps/day	7–8 hours of sleep
2	Protein + Fiber Boost	Bodyweight Strength	Wind-down routine (no screens)
3	Reduce Processed Foods	Mobility + Stretching	Deep breathing (5 min/day)
4	Mindful Eating	Increase Intensity	Digital detox (1 hour before bed)

---

🍽️ Nutrition: Eat for Energy & Longevity

Goal: Shift toward whole, nutrient-dense foods while keeping it simple.

Week 1: Hydration + Whole Foods First

• Action: Start each day with 16 oz of water (add lemon if you like).
• Action: Fill half your plate with veggies at lunch/dinner (frozen is fine!).
• Action: Swap one processed snack (chips, cookies) for whole food (nuts, fruit, yogurt).
• Example meals:
  • Breakfast: Greek yogurt + berries + chia seeds
  • Lunch: Grilled chicken + roasted veggies + quinoa
  • Dinner: Salmon + sweet potato + steamed broccoli

Week 2: Protein + Fiber Boost

• Action: Include protein at every meal (eggs, chicken, tofu, beans, fish).
• **Action