The Healthy Longevity Checklist

Perform basic stretches

Preferably as soon as you wake up. This helps you get some movement and can loosen up your joints. 

This is especially important if you work a desk job. 

Get morning sunlight for 10-15 minutes

Getting sun exposure early in the day helps you with improving your sleep and energy levels. If you miss morning sunlight, make sure you get it during late-afternoon/early sunset.

Write down your day’s goals

Writing down what you “have” to do every day will help you manage your tasks and might save you from being overwhelmed

Avoid processed & junk food 

They’re no good. They’re known to cause a TON of issues to pretty much every aspect of your life & health. Make sure you eat healthy.  

Ask yourself before each meal - “Did I eat enough protein…and does it have “complete proteins”?

DO NOT MISS this. It’s a well known fact that most of us don’t eat enough protein. Aim for 1.5 grams of protein per kilogram of body weight.  

Ask yourself - “Did I drink enough water?”

You ABSOLUTELY SHOULDN’T MISS THIS. 

You NEED to drink enough water to keep your body running smoothly.  Aim for 3 liters for men and 2.2 liters for women including fluids from food sources like fruits and veggies.

Get at least 30 minutes of light-moderate intensity exercise (or high intensity if you can)

Consistent exercises like daily walks help regulate blood pressure, boost mood, and support long-term cardiovascular health.

You must also perform AT LEAST basic strength training. Don’t have to be a powerlifter either.

Practice “affirmations”

Make it a habit to say positive things to yourself. This boosts confidence, reduces stress, and even strengthens your immune system by promoting a state of calm.

Practice “mindfulness” for 5-10 minutes

Sit quietly, focus on your breath, and bring your attention to the present moment. Studies show that practising mindfulness reduces cortisol levels and lowers your heart rate, creating a calming effect throughout the body

Turn on “Night Mode” in all your screens

All digital screens (laptops, TVs, phones,etc) emit blue light which tricks your brain into thinking it’s still daytime. It messes with your sleep and hormones. 

Make sure you turn NIGHT MODE on in all devices from the evening. Our tip is to just leave it on all time so you don’t have to worry about it. 

Spend at least 30 minutes with your family/friends

Social engagement keeps your brain active and slows down the processes that lead to memory loss and confusion.