Ready-made longevity programmes

Sensible, honest starting routines across the six health themes — free to read, free to make your own.

• Beginner longevity — The essentials, nothing fancy — a calm, complete place to start. (6 items)
• Strong at 55+ — Protect muscle, bone and balance — the levers that matter most with age. (6 items)
• Calm & focus — Lower the stress load, steady your attention, sleep better. (5 items)
• Sleep foundations — Fix the base everything else rests on — no gadgets required. (5 items)
• Metabolic reset — Blood sugar, weight and the honest basics — no crash diets. (6 items)
• Heart & vessels — The cardiovascular basics that genuinely move risk. (6 items)
• Brain & focus — Protect the brain and sharpen focus — movement, stress recovery and sleep. (6 items)
• Fat loss, honestly — Sustainable fat loss — protein, strength and the honest basics, no crash diets. (6 items)
• Supplement decision guide — A food-first decision path: identify a real gap, check safety, then use only what is justified. (5 items)
• Busy & minimal — Maximum return on minimum time — for a packed schedule. (5 items)
• Endurance base — Build an aerobic engine — for running, cycling or a first event. (5 items)
• Menopause strong — Protect muscle, bone, mood and sleep through and after menopause. (6 items)