MOVEMENT 30 minutes Zone 2 cardio (HR 110–125 bpm) Strength training (if scheduled today): ____________________ Mobility / stretching 5–10 minutes
HYDRATION Target water intake (½ bodyweight in ounces): ______ oz Water goal met Unsweetened electrolytes (optional)
SLEEP
Slept 7–9 hours Last meal finished 2–3 hours before bed Avoided screens 1 hour before bed Bedroom cool, dark, quiet
LIFESTYLE
No alcohol No nicotine No THC No processed foods No sugar
No artificial sweeteners Avoided gluten (optional) Avoided dairy (optional) Avoided artificial fragrances and toxins
DAILY NOTES Energy: ____________________________________ Digestion: __________________________________ Mood: _______________________________________ Cravings: ___________________________________ Wins: _______________________________________ Challenges: __________________________________
© 2025 Longevity Medical Institute®. All rights reserved.
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