Free 7-Day Longevity Starter Plan

Seven days, three tiny actions a day. This free starter plan covers the three pillars – eating window, movement and recovery – in about 20 minutes a day. Print it, stick it on the fridge and tick off each box.

Day	Eat	Move	Recover
Day 1	Note your last bite tonight; aim for a 12-hour overnight gap.	10-minute walk after your biggest meal.	Lights off 30 minutes earlier than usual.
Day 2	12-hour overnight fast again. Big glass of water on waking.	Take the stairs at least twice.	Protein at breakfast (eggs, yoghurt, tofu).
Day 3	Breakfast includes 25–30 g protein.	20–30 minute brisk walk (you can talk, not sing).	2 minutes of slow weight shifting (tai chi basics).
Day 4	Kitchen closed after dinner.	10 minutes bodyweight strength: chair squats, wall push-ups, bridges.	Sunscreen every morning from today.
Day 5	Add 1 extra portion of vegetables.	+1,000 steps compared with Day 1.	10-minute tai chi routine before breakfast.
Day 6	Try a 13–14 hour overnight fast if you feel well.	Longer activity you enjoy: hike, bike, swim (30–60 min).	Phone out of the bedroom.
Day 7	Check your Healthspan Score again.	Repeat your favourite session from this week.	Write down the 2 habits you will keep.

Want the full 30-day version?

The 30-Day Longevity Reset builds on this plan week by week. Join the waitlist for first access and a founding-member price.

For healthy adults. If you are pregnant, have a medical condition or take regular medication, talk to your doctor before changing how you eat or exercise. Medical disclaimer.