Beginner's Longevity Plan

Here’s a simple, beginner‑friendly 1‑month plan focused on diet, exercise, and sleep.

Diet • Week 1: Add one serving of vegetables to one meal each day.
• Week 2: Swap one processed snack (chips, cookies) for fruit, nuts, or yogurt.
• Week 3: Aim for one balanced plate per day (protein, vegetables, healthy carbs).
• Week 4: Reduce sugary drinks; replace one per day with water or unsweetened tea.

Exercise • Week 1: Walk 10 minutes a day.
• Week 2: Increase walking to 15–20 minutes; add light stretching twice a week.
• Week 3: Add two short strength sessions (bodyweight squats, wall push-ups, light core).
• Week 4: Combine into a routine: walk 20–25 minutes + strength twice weekly.

Sleep • Week 1: Set a consistent bedtime and wake time.
• Week 2: Limit screens 30 minutes before bed.
• Week 3: Create a simple wind‑down ritual (reading, warm shower, slow breathing).
• Week 4: Reduce late caffeine; none after mid‑afternoon.

This plan keeps the changes small and sustainable, building habits week by week. Let me know if you want it tailored to a specific age, fitness level, or lifestyle.