The Free Longevity Plan
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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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Be more mobile
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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 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, so you can avoid the above.
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Who's it not for:
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. Pregnant? Then always eat when you're hungry and stay hydrated.
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Duration:
14 weeks (12-step plan), then forever after. Bonus steps will also follow the core plan.
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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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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 contact me
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Step 1 - Week 1 & 2: Processed Foods​
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Step 2 - Week 3 & 4: Liquid Calories
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Step 3 - Week 5: Walking
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Step 4 - Week 6: Sleeping
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Step 5 - Week 7: Journaling & More on Nutrition
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Step 6 - Week 8: Mindfulness, Resilience & Hard things
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Step 7 - Week 9: Meaning & Purpose​
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Step 8 - Week 10: Social Connection
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Step 9 - Week 11: Increase activity, Rucking, Hills and more
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Step 10 - Week 12: Functional Fitness
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Step 11 - Week 13: Cognitive Function​
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Step 12 - Week 14: Recap and Next Steps
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No workouts?
As you can see there are no gym workouts or any strenuous exercises in these steps, 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. If you're already doing some of the steps, that's great, you can miss those steps and move on!
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Final Thoughts
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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