Aging
Your daily longevity trio
Olive oil, leafy greens and legumes every day — the Blue Zone constant across Sardinia, Ikaria and Nicoya.
Morning light for your body clock
Spending a short time outdoors in the morning may support your circadian rhythm and alertness. Protect your skin from excessive UV exposure. Vitamin D needs vary by season, location and individual circumstances.
Sleep
The 10-3-2-1 wind-down
10h no caffeine, 3h no heavy food, 2h no work, 1h no screens before bed.
Cool, dark, magnesium
A cool, dark bedroom (around 18°C) and general sleep-hygiene habits are associated with better rest. Talk to a professional before starting any supplement.
Movement
Comfortable cardio
Aim for regular moderate activity such as brisk walking or cycling at a pace where you can still speak. Adjust duration and frequency to your fitness level.
Mobility snacks
Every 90 minutes or so: a few cat-cows, hip circles and shoulder rolls. Small, frequent movement breaks can contribute to feeling looser through the day.
Strength
Strength training twice a week
Training the major muscle groups around two times per week can support strength, mobility and bone health. Begin gradually and adapt exercises to your ability.
Include a protein source at each meal
Protein needs vary by body size, age, activity level and health. Spread protein-rich foods across the day rather than using one fixed target for everyone.