Your 1-Month Health & Longevity Kickstart Plan

3 Key Areas to Transform

1. NUTRITION: Build Your Foundation

Week 1-2: Add Before You Subtract

• Drink 8 glasses of water daily (set phone reminders)
• Add 1 serving of vegetables to lunch and dinner
• Eat protein with every meal (eggs, fish, chicken, beans, yogurt)

Week 3-4: Crowd Out the Bad

• Replace one processed snack with fruit or nuts
• Cook at home 4+ times per week (keep it simple!)
• Stop eating 2-3 hours before bed

Easy win: Prep a big batch of roasted vegetables Sunday night for the week.

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2. MOVEMENT: Start Ridiculously Small

Week 1-2: Build the Habit

• Walk 10-15 minutes daily (after breakfast or lunch)
• Do 5 squats and 5 push-ups (wall or counter) each morning
• Take stairs when possible

Week 3-4: Gentle Progression

• Increase walks to 20-30 minutes
• Add 2 strength sessions: 10 squats, 10 push-ups, 30-second plank
• Try one new activity (swimming, yoga video, dancing)

Easy win: Put workout clothes by your bed. Just getting dressed counts as success.

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3. SLEEP: Protect Your Recovery

Week 1-2: Set Your Rhythm

• Choose a consistent bedtime (aim for 7-8 hours)
• Set a "wind-down" alarm 30 minutes before bed
• Make bedroom cool and dark

Week 3-4: Optimize Your Environment

• No screens 30 minutes before bed (read instead)
• Avoid caffeine after 2 PM
• Try 5 minutes of deep breathing before sleep

Easy win: Charge your phone outside the bedroom.

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Track Your Progress

Use a simple checklist or calendar. Mark each day you complete your goals. Aim for 80% consistency, not perfection.

The Golden Rule: If you miss a day, just restart the next day. One slip doesn't erase your progress.

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What to Expect After 1 Month

✅ More consistent energy throughout the day
✅ Better sleep quality
✅ 2-5 pounds of healthy weight change
✅ Improved mood and mental clarity
✅ A solid foundation for continued progress

Remember: Small, consistent actions beat dramatic overhauls every time. You're building a lifestyle, not racing to a finish line.