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Emphasize whole, plant-rich foods

Practice time-restricted eating or intermittent fasting

Limit ultra-processed and inflammatory foods

Include omega-3s and polyphenol-rich ingredients

Optimize protein intake for muscle preservation

Stay hydrated and mindful of alcohol intake

Engage in daily low-intensity movement (e.g., walking)

Do resistance training 2–3x/week

Include high-intensity interval training (HIIT) sparingly

Improve flexibility and balance

Minimize long periods of sitting

Track physical activity over time

Keep a consistent sleep schedule

Aim for 7–9 hours of quality sleep

Avoid screens 1 hour before bed

Limit caffeine and heavy meals late in the day

Use blue-light blockers or red-spectrum lighting at night

Optimize your sleep environment (cool, dark, quiet)

Practice mindfulness or meditation daily

Strengthen social connections and purpose

Limit chronic stress and develop stress-reduction rituals

Prioritize gratitude and emotional expression

Stay intellectually curious and mentally active

Consider therapy, journaling, or self-reflection tools

Get a biological age test annually

Track sleep, HRV, and metabolic data with wearables

Run regular blood panels and nutrient checks

Monitor inflammation and glucose markers

Use microbiome or epigenetic testing

Store your data for longitudinal insights

Identify 1–2 evidence-based supplements

Add one low-risk biohacking practice (e.g., cold therapy)

Test interventions over 30–90 days

Track results via biomarkers or subjective data

Adjust your stack based on feedback

Keep a longevity journal or protocol tracker