The Free Longevity Plan​​
This is not a diet; it’s a lifestyle change. Diets often lead to short-term results but fail to provide sustainable habits. The Longevity Plan eases you into lasting changes, so you’ll eventually find the old ways unappealing. Foods and drinks you once craved will taste overly sweet or salty, or make you feel bloated and sluggish.
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Objectives
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Reduce risk of disease
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Improve quality of life
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Live longer
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Feel better
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Feel stronger
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Increase mobility
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Feel more energised and motivated
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Control body weight
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Improve joints and relieve pain naturally
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Delay onset of dementia
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Improve mental well-being and cognitive function
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Make better choices
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Risks:
None.
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Based on:
Research, experience, logic, common sense, philosophy, human evolution, and the loss of faith in the current healthcare and food system.
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Type:
Lifestyle change.
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Who's it for:
This is for everyday people who are fed up with feeling tired, over or underweight, depressed, unmotivated, forgetful, or accident-prone. It’s for those concerned about their future or unfocused in life, and for anyone who doesn’t want to become a burden to others. Suitable for all ages, but the younger you start, the better!
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Who's it not for:
It's for everyone. But if you are an athlete or bulking up for extreme muscle gain, you’ll need to adjust food intake to meet your specific goals. If you are disabled or injured then please adjust steps to the best of your abilities. If you're pregnant, this plan is perfect for you, but remember, always eat when you're hungry and stay hydrated.
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Duration:
14 weeks (12-step plan), then forever after.​
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Key Principles:
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This plan requires dedication. It will be challenging, especially at the beginning.
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Success depends on consistency and willingness to embrace change.
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Celebrate small victories along the way to keep yourself motivated.
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The plan assumes you do not smoke so is not included as one of the steps. If you do smoke or vape, I urge you to quit ASAP. ​​
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The 14-Week 12 Step Plan
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If you're not following along with a group, then add these steps to your calendar or set reminders to stay on track. If you'd like to follow a group, please hit the button below or contact me for more information.
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​Step 1 - Week 1 & 2: Processed Foods - Revealed 7th September
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Step 2 - Week 3 & 4: Liquid Calories - Revealed 21st September
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Step 3 - Week 5: Walking - Revealed 5th October
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Step 4 - Week 6: Sleeping - Revealed 12th October
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Step 5 - Week 7: Journaling & More on Nutrition - Revealed 19th October
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Step 6 - Week 8: Mindfulness, Resilience & Hard things - Revealed 26th October
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Step 7 - Week 9: Meaning & Purpose - Revealed 2nd November
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Step 8 - Week 10: Social Connection - Revealed 9th November
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Step 9 - Week 11: Increase activity, Rucking, Hills and more - Revealed 16th November
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Step 10 - Week 12: Functional Fitness - Revealed 23rd November
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Step 11 - Week 13: Cognitive Function - Revealed 30th November
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Step 12 - Week 14: Recap and Next Steps - Revealed 7th December
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No workouts?
There are no specific gym workouts or any strenuous exercises in these steps, only examples and suggestions. More on that later. However, if you do workout then consider that a bonus and always fuel your workouts with good quality foods - not treats.
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Final thoughts before you move on
Change is hard, but the rewards are immeasurable. By committing to these steps, you’ll not only improve your health but also create a sustainable, fulfilling lifestyle. Stick with it, and your “new you” will become your normal you.
Good Luck!
And don't forget to check out the blogs for more insights, tips and supporting information.
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