Beginner's Longevity Plan

Here's a practical 1-month plan focusing on nutrition, sleep, and movement - three foundational areas that work together to support better health and longevity:

NUTRITION Week 1: Focus on eating more whole foods

• Replace one processed food item per day with a whole food alternative
• Add one serving of vegetables to your largest meal
• Keep a basic food log to build awareness

Week 2-4: Build sustainable habits

• Aim for protein and fiber at each meal
• Drink water before reaching for snacks
• Practice eating without distractions for one meal daily

SLEEP Week 1: Establish consistent sleep/wake times

• Pick realistic times that work with your schedule
• Set a bedtime reminder 30 minutes before
• Keep wake time consistent, even on weekends

Week 2-4: Optimize sleep environment

• Reduce blue light exposure 1-2 hours before bed
• Create a simple bedtime routine
• Make bedroom cool, dark and quiet

MOVEMENT Week 1: Build the foundation

• Take a 10-minute walk after meals
• Do 5 minutes of basic stretching upon waking
• Take standing breaks every hour

Week 2-4: Gradually increase activity

• Add 5 minutes to walks each week
• Try basic bodyweight exercises (squats, push-ups)
• Find movement you genuinely enjoy

The key is starting small and building gradually. Which area would you like to focus on first?