Beginner longevity

The essentials, nothing fancy — a calm, complete place to start.

• VO₂max & cardio — Movement, weekly
• Strength on 30 min/week — Movement, weekly
• Plant diversity & fibre — Nutrition, daily
• Sleep foundations — Sleep, daily
• Connection & belonging — Social, weekly
• Omega-3-rich foods; consider a supplement only for a real gap — Nutrition, weekly