Your first challenge – 7-day foundations protocol

This is the moment when all the elements from previous lessons turn into a specific, practical 7-day action plan.

This is your first, simplest and at the same time most important protocol — the foundation of your entire longevity strategy.

Your task is to complete it for 7 consecutive days. If you achieve at least 80%, you can move on to the next level.

At this level we are not yet building strength, doing intervals or advanced training plans. Your goal is to restore rhythm, regularity and a sense of movement to your body.

Daily walk

• Choose a fixed time, ideally one that will rarely be disrupted.
• Choose a duration that you can stick to regardless of weather or mood (15–30 minutes).
• The walk should be brisk but comfortable.
• If you like, listen to podcasts, audiobooks or music to create a positive “reward”.

Why?

• To calm blood glucose.
• To improve mood.
• To build a movement habit.
• To gently increase fitness.

It is a simple but extremely powerful foundation.

The key feature of this stage: no complex diets. No weight loss. No strict restrictions.

Here you regain control.

Quasi time-restricted eating

• If you usually eat between 8:00 and 20:00 — leave it as it is.
• Add one rule: no calories outside these hours.
• You are retraining your brain out of snacking — the biggest enemy of a sense of control.

Fixed meal times

• Decide how many meals you eat (e.g. 2, 3 or 4).
• Assign them specific times.
• Stick to them for 7 days.
• No food “in between”.

What should you eat?

At this stage — whatever you want.

Seriously.

The only things that matter are:

• regularity,
• no snacking,
• fixed time frames,
• a sense of control.

We will work on food quality later — right now we are building a behavioural foundation.

There is no longevity without sleep. This stage introduces one of the first and most powerful interventions.

60 minutes without screens before sleep

• One hour before bed: no phone, TV, computer or tablet.
• Put devices away in another room.
• You can:

• read,
• talk,
• take a bath,
• listen to calm music,
• plan the next day,
• meditate.

Results after just a few days

• faster falling asleep,
• deeper sleep,
• lower stress levels,
• more stable morning energy.

Your task for the next 7 days

Do the following:

1. Daily walk.
2. Quasi time-restricted eating.
3. Fixed meal times.
4. No screens 60 minutes before sleep.

Each day, mark in your habit tracker which elements you completed.

If you complete 80% — you move on

80% = 4 out of 5 days? No.
We are talking about 80% of all tasks, not days.

Example:

• 7 days × 4 habits = 28 tasks.
• You only need to complete 23 to move to the next level.

Why 80%?

• Because perfection is not the goal.
• Because consistency matters more than flawlessness.
• Because that is how real life works.