Beginner's Longevity Plan

One‑Month Starter Plan for Better Health & Longevity
Focus areas: 1) Diet 2) Exercise 3) Sleep

Week 1 – Lay the Foundations
• Diet
– Track what you eat for 3 days (use a notes app or paper).
– Add at least 8 cups (2 L) of water daily.
– Include one extra serving of fruit or veg at each meal.
• Exercise
– Walk 10 minutes every day (can be in 2×5 min bursts).
– Finish each walk with 3–5 minutes of gentle stretching (hamstrings, calves, shoulders).
• Sleep
– Fix a consistent wake-up time (even weekends).
– Choose a realistic bedtime so you get 7–8 hours in bed.
– No screens (phone, tablet, TV) 30 minutes before bed—swap in reading or light stretching.

Week 2 – Build Momentum
• Diet
– Swap one processed snack (chips, cookies) for a handful of nuts, seeds or fresh fruit.
– Aim for a "half-plate" of vegetables at lunch and dinner.
– Plan and prep one simple breakfast (overnight oats, smoothie or eggs + toast).
• Exercise
– Increase your walk to 15–20 minutes, 5 days this week.
– Add two 5–10 minute body-weight sessions (e.g., 8–10 squats, 5–8 push-ups, 20 sec plank).
– Use YouTube or a free app for beginner routines if you need structure.
• Sleep
– Establish a 5-step wind-down routine (e.g., dim lights → brush teeth → stretch → journal → lights out).

– Avoid caffeine after 2 pm.
– Keep your bedroom cool (60–67°F / 15–19°C) and as dark as possible.

Week 3 – Increase Consistency
• Diet
– Follow the "plate method" at two meals: ½ veggies, ¼ lean protein, ¼ whole carbs (brown rice, potatoes).

– Cook at home 4× this week—keep recipes under 5 ingredients.
– Practice mindful eating: chew slowly, put fork down between bites, avoid screens at the table.
• Exercise
– Do three 25–30 minute moderate workouts (brisk walk, bike, swim) plus two 10–15 minute strength sessions . – Focus body-weight moves: lunges, push-ups (on knees if needed), glute bridges, planks.
– After each workout, spend 5 minutes foam-rolling or stretching key muscles.
• Sleep
– Track sleep duration/quality (app or simple log).
– If you wake up at night, practice 5 minutes of deep-breathing (4-7-8 method: inhale 4 sec, hold 7, exhale 8). – Limit liquids 1–2 hours before bed to reduce night awakenings.

Week 4 – Optimize & Reflect
• Diet
– Plan your meals Sunday evening: build a simple shopping list around lean proteins, whole grains, produce . – Try one new healthy recipe (e.g., a veggie stir-fry, baked salmon + greens).
– Continue mindful-eating habits and track how you feel after meals (energy, fullness).
• Exercise
– Introduce one interval workout: e.g., 30 sec fast walk/jog + 1 min easy, repeat 6–8×.
– Increase strength-training sets: 2–3 sets of 8–12 reps for each move.
– Schedule one "active recovery" day—yoga, gentle swim or long walk.
• Sleep
– Fine-tune your wind-down: maybe add journaling of 3 things you're grateful for.
– Experiment with blackout curtains, white-noise machines or earplugs.
– Reflect on your sleep log & adjust bedtime by 15 minutes if you're still tired.

Tracking & Mindset Tips
• Keep a simple daily log (dates, ✓'s for each area, one-sentence note on energy/mood).
• Celebrate small wins (first home-cooked meal, 5-day walk streak).
• Be flexible—if you miss a day, get back on track tomorrow.
• After 4 weeks, review what worked, then repeat the most sustainable habits into month 2!