Longevity Basics Kit ยท Checklist
Week 1 basics
Seven simple habits for one week. Tick a box each day you do it. No gadgets needed.
1. Same wake-up time
Pick one wake-up time and keep it all 7 days, weekends included.
2. Morning daylight
Get outside within an hour of waking, even for 10 minutes.
3. Walk after a meal
Walk for 10 minutes after your largest meal.
4. Strength
Two short strength sessions this week (tick the days you do one).
5. Resting heart rate
On 3 mornings, before getting up, count your pulse for 60 seconds and write it down.
6. One more plant portion
Add one extra portion of vegetables, beans, fruit or whole grains.
7. Wind-down
5 minutes of slow, relaxed breathing before bed, screens away.
8. Your last check-up
Write down the date of your last full health check-up and where your last results are kept: ____________________
General information, not medical advice. If you have a health condition, take medication or are new to exercise, talk to your doctor before changing your routine.
Want the full plan for one habit? See the $27 protocols. Want to know where to start? Take the Longevity Habits Score.