Great goal. Here’s a simple, beginner-friendly 1-month plan focused on 3 areas that give the biggest longevity return:

1. Nutrition
2. Movement
3. Sleep + Stress recovery

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Before Day 1 (10-minute setup)

• Pick a start date.
• Record your baseline:
  • Average bedtime/wake time
  • Steps/day (from phone/watch)
  • How many home-cooked meals/week
• Set one clear goal:
  “For 30 days, I will follow my daily checklist at least 5 days/week.”

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Month Plan (Week-by-Week)

Week 1: Build the foundation

1) Nutrition

• At each main meal: include 1 protein + 1 fruit/veg.
• Drink 2 liters of water/day (or 6–8 cups).
• Don’t overhaul everything—just add these basics first.

2) Movement

• Walk 20 minutes/day, 5 days this week (easy pace is fine).
• If you’re very inactive, start with 10 minutes and build up.

3) Sleep + Stress

• Set a fixed wake-up time (same every day, ±30 min).
• Get 5 minutes of slow breathing once daily (inhale 4 sec, exhale 6 sec).

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Week 2: Add structure

1) Nutrition

• Use the 80/20 rule: mostly whole foods, some flexibility.
• Replace one ultra-processed snack/day with:
  • fruit + nuts, yogurt, boiled eggs, or hummus + carrots.

2) Movement

• Keep walks.
• Add 2 short strength sessions (20–25 min):
  • Squat (chair squats)
  • Push (wall or knee push-ups)
  • Hinge (glute bridge)
  • Pull (band row or backpack row)
  • Core (plank)
• 2 sets each, easy-to-moderate effort.

3) Sleep + Stress

• Create a 30-minute wind-down before bed:
  • Dim lights, no heavy email/social scrolling.
• Set caffeine cutoff: none after 2 pm.

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Week 3: Improve quality

1) Nutrition

• Aim for 25–30g fiber/day (beans, oats, veg, fruit, whole grains).
• Plan 2 simple dinners in advance to avoid takeout default.

2) Movement

• Target 150 minutes/week of moderate activity total (walking counts).
• Keep 2 strength sessions/week.
• Add light mobility/stretching 5–10 min after walks.

3) Sleep + Stress

• Get morning daylight for 10 minutes soon after waking.
• Try a “worry list” before bed: write tomorrow’s tasks so your mind can switch off.

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Week 4: Lock in habits

1) Nutrition

• Use the “plate method” for most meals:
  • ½ vegetables
  • ¼ protein
  • ¼ whole grains/starchy carbs
• Set an evening food cutoff (e.g., finish eating 2–3 hours before bed).

2) Movement

• Keep walking + strength.
• Add one “long” session (45–60 min walk/hike/cycle) on weekend.
• Optional: 1 short interval day (e.g., 5 rounds of brisk 1 min + easy 2 min).

3) Sleep + Stress

• Bedroom setup: cool, dark, quiet.
• Aim for 7–9 hours sleep/night.
• Keep daily 5-minute breathing (or meditation/prayer/journaling).

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Simple daily checklist (print this)

• Protein + produce at meals
• Water goal hit
• Walk/move today
• Strength (if scheduled day)
• Wind-down routine
• 5 minutes breathing/reset

If you miss a day, don’t restart the month—just do the next right action at the next meal or next hour.

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If you want, I can turn this into a personalized version based on your schedule (e.g., desk job, parent, shift work, beginner with joint pain, etc.).