Pillar 1: Foundations First
We start with what truly moves lifespan and healthspan: diet, movement, sleep, stress management, relationships, purpose, and environment. Advanced therapies are considered case-by-case under physician guidance—but we always start here.
Foundations First
This is where Pillar 1 — Foundations First — shows up in practice.
Advanced therapies are considered case‑by‑case under physician guidance—but we always start here. Your plan focuses on a few of these at a time so change is deep and sustainable, not overwhelming.
Diet & Nutrition
Protein targets, fiber density, timing windows
Movement
Strength training, Zone 2 cardio, VO₂ intervals
Sleep
Consistent schedule, light & temp hygiene, wind‑down protocol
Stress Resilience
Breathwork, HRV tracking, cognitive reframing
Social Bonds
Purposeful gatherings, accountability partners
Nature
Sunlight exposure, outdoor time, circadian alignment
Inner Life
Reflection practices, gratitude, meaning rituals