Your Longevity Protocol

Month 1 Pillar

Physical Health

Movement, strength, and mobility are the foundation of longevity.

How many times per week do you move intentionally? (exercise, sport, long walks)

Rarely or never 1–2 times 3–4 times 5 or more times

Do you experience stiffness, back pain, or fatigue from prolonged sitting?

Yes, regularly Sometimes Rarely or never

Month 2 Pillar

Mental Health & Resilience

Stress regulation and sleep quality drive everything else.

How would you describe your average stress level?

High — I feel overwhelmed often Moderate — manageable but present Low — I cope well

How many hours of sleep do you usually get per night?

Less than 6 hours 6–7 hours 7–8 hours More than 8 hours

Month 3 Pillar

Food

What you eat shapes inflammation, energy, and brain function.

How often do you eat ultra-processed foods? (fast food, packaged snacks, ready meals)

Daily or almost daily A few times a week Rarely or never

How many servings of vegetables and/or fruit do you eat per day?

0–1 servings 2–3 servings 4–5 servings More than 5 servings

Month 4 Pillar

Physical Environment

Your surroundings affect your biology more than you think.

How much natural light do you get during your working hours?

Very little — mostly indoors without windows Some — near a window or occasional outdoor breaks A lot — good light exposure throughout the day

How would you describe your workspace ergonomics and air quality?

Poor — uncomfortable setup, stuffy or polluted air Average — functional but not optimised Good — comfortable, well-ventilated, thoughtfully set up

Month 5 Pillar

Social Activities

Loneliness is a health risk. Connection is a longevity tool.

How often do you have meaningful social interactions outside of work tasks?

Rarely — I often feel socially isolated Occasionally — weekly or less Regularly — several times a week

Do you feel part of a community, group, or shared purpose beyond work?

Not really Somewhat — loosely connected Yes — I feel genuinely connected

Month 6 Pillar

Health Risk Factors

Prevention starts with knowing your numbers.

When did you last have a comprehensive health check? (blood work, blood pressure, etc.)

More than 2 years ago, or never 1–2 years ago Within the last year

How would you describe your relationship with alcohol and smoking?

I smoke and/or drink regularly Occasionally — one or both, infrequently Neither — or very minimal

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Your personal longevity protocol.