Start here
We won't promise you a hundred years. We will give you steps that survive a busy work week.
- One habit at a time, not ten.
- Where the evidence is uncertain, we say so.
- For medical questions we point you to a clinician, not to our opinion.
First steps
1
Nutrition
- Plan a protein source into every main meal.
- Track what you drink for a week – observe, don't judge.
2
Movement and strength
- Two 20-minute bodyweight sessions a week.
- One walk a day, ideally after a meal.
3
Sleep and recovery
- Set a fixed wake time – weekends included.
- Build a 30-minute wind-down after your last work email.
4
Stress and mental balance
- Five minutes of slow breathing a day, at the same time.
- Each evening, list three things you finished – not what's outstanding.
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