- Sleep 7–9 hours each night.
- Keep consistent sleep and wake times.
- Dim lights 90 minutes before bed.
- Avoid screens and blue light after sunset.
- Sleep in total darkness at 18–20 °C (65–68 °F).
- Get 10–15 minutes of sunlight within 30 minutes of waking.
Course Companion: Longevity Practices Blueprint
Translating the science of aging into daily rituals that sustain vitality, energy, and clarity.
Core Insight
Longevity is not about avoiding age.
It is about improving the quality of every year you live. Your biology is adaptable. Every habit you practice signals your cells to repair or decay. This course translates the science of aging into daily rituals that sustain vitality, energy, and clarity.
Core Protocols & Daily Practices
Practice the foundations of longevity.
- Move 45 minutes daily.
- Combine aerobic, resistance, and flexibility work.
- Walk 5–10 minutes after meals.
- Avoid sitting longer than 60 minutes.
- Base meals on whole, nutrient-dense foods.
- Eat within a 10–12 hour window.
- Fast 14–16 hours once or twice per week.
- Include 1.2–1.6 g protein per kg body weight.
- Limit refined sugar, processed oils, and late-night meals.
- Practice slow, nasal breathing daily.
- Try 4-7-8 breathing before bed.
- Aim for 6 breaths per minute during resonance breathing.
- Balance healthy stress (exercise, fasting, heat, cold) with recovery.
- Take 5-minute breathing breaks during the day.
- Journal or walk outdoors to release tension.
- Morning sunlight within 30 minutes of waking.
- Midday sun for 10 minutes when possible.
- Avoid bright indoor light 1–2 hours before bed.
- Use warm or red lighting at night.
- Cold exposure 1–3 minutes, 2–3 times per week.
- Sauna 15–20 minutes, 2–4 times per week.
- Alternate exposure to strengthen repair and resilience.
- Support with Vitamin D3, Omega-3s, Magnesium Glycinate, and B-complex.
- Add Polyphenols (berries, green tea), Adaptogens (Ashwagandha, Rhodiola), and Probiotics.
- Recheck blood work every 6–12 months.
- Maintain NAD+ with sleep, fasting, and regular exercise.
- Include niacin (B3), NMN, or NR if guided by a professional.
- Prioritize mitochondrial support through movement and nutrient timing.
- Track fasting glucose (< 90 mg/dL), HbA1c (< 5.4), triglycerides (< 100), HDL (> 50).
- Test CRP, vitamin D, cortisol rhythm, and biological age annually.
- Use wearables to monitor HRV and sleep quality.
- Focus on purpose, gratitude, and reflection.
- Reframe aging as growth.
- Meditate or journal daily.
- Keep screen time under 8 hours when possible.
- One screen-free hour before bed.
- Take one digital-free day each week.
- Share at least one meaningful conversation daily.
- Eat with others or join group movement.
- Practice empathy and listening.
- Drink 2–3 liters of filtered water daily.
- Reduce plastics, heavy metals, and artificial fragrance.
- Choose natural cleaning and skincare products.
- Eat 30 plant varieties weekly.
- Include fermented foods each day.
- Limit alcohol and unnecessary antibiotics.
- Keep consistent meal and sleep times.
- Fast overnight to support autophagy.
- Spend time outdoors daily.
- Track consistency, not perfection.
- Reflect weekly on energy and mood.
- Treat longevity as a creative practice.
- Practice gratitude and mindfulness.
- View aging as deepening wisdom.
- Create or serve daily to sustain meaning.
Reflection Prompts
Journal to Map Your Longevity
- Which daily habits add to my vitality, and which subtract from it?
- How can I align my schedule with natural light and rest?
- What purpose makes me want to stay healthy for decades?
Integration Tips
Make Progress You Can Sustain
- Strengthen one protocol each week.
- Track sleep, hydration, and recovery as your foundation.
- Revisit this sheet monthly to refine habits.
- Combine with The Nervous System Reset to deepen stress resilience.
Closing Thought
Youth is the body remembering how to heal.
Longevity is choosing to live in that memory every day.
© Psychei. Course Companion · Longevity Practices Blueprint