1-Month Health & Longevity Plan

Week 1: Foundation Building

Diet

• Day 1-3: Replace 1 sugary drink with water daily
• Day 4-7: Add 1 serving of vegetables to each meal
• Weekly goal: Keep a food diary for 3 days

Exercise

• Day 1-3: Take 5-minute walks after meals
• Day 4-7: Try 10-minute bodyweight exercises (squats, wall push-ups)
• Weekly goal: Move for at least 30 minutes, 3x per week

Sleep

• Night 1-3: Set consistent bedtime and wake time
• Night 4-7: Avoid screens 1 hour before bed
• Weekly goal: Track sleep patterns for 5 nights

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Week 2: Establish Routines

Diet

• Day 1-3: Meal prep 1 healthy breakfast option
• Day 4-7: Swap 1 processed snack for fruit/nuts
• Weekly goal: Eat 8+ cups of water daily

Exercise

• Day 1-3: 15-minute workout 3x weekly
• Day 4-7: Add 10 minutes of stretching or yoga
• Weekly goal: Exercise 4x/week for 30+ minutes

Sleep

• Night 1-3: Create a pre-sleep routine (reading, gentle music)
• Night 4-7: Keep bedroom cool (65-68°F) and dark
• Weekly goal: Aim for 7-9 hours nightly

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Week 3: Build Consistency

Diet

• Day 1-3: Cook 1 home meal from scratch weekly
• Day 4-7: Add 1 whole grain to your meals
• Weekly goal: Plan 1 meal prep session

Exercise

• Day 1-3: Try 1 new movement activity (walking, dancing, swimming)
• Day 4-7: Increase workout time to 30 minutes
• Weekly goal: Exercise 5x/week consistently

Sleep

• Night 1-3: Practice 5-minute breathing exercises before bed
• Night 4-7: Maintain sleep schedule even on weekends
• Weekly goal: Sleep quality journal (rating 1-10)

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Week 4: Consolidate Habits

Diet

• Day 1-3: Add 1 protein source to each meal
• Day 4-7: Incorporate 1 new healthy recipe or ingredient
• Weekly goal: Eat 80% whole foods, 20% occasional treats

Exercise

• Day 1-3: Challenge yourself with 1 new exercise type
• Day 4-7: Track progress (time, distance, reps)
• Weekly goal: 6x/week exercise with 1 strength component

Sleep

• Night 1-3: Implement 10-minute "digital sunset" rule
• Night 4-7: Create a relaxing bedtime ritual
• Weekly goal: Consistent 7-9 hour sleep duration

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Monthly Checkpoints

• Track your energy levels
• Note any physical improvements
• Celebrate small wins
• Adjust based on what works best for you

Remember: Small, consistent changes beat perfection!