MOVEMENT 30 minutes Zone 2 cardio (HR 110–125 bpm) Strength training (if today): ____________________ Mobility/stretching 5–10 minutes HYDRATION Target water intake (½ bodyweight in oz): ______ Water goal met Unsweetened electrolytes (optional)
SLEEP
Slept 7–9 hours Last meal 2–3 hours before bed Lights dimmed in evening Avoided screens 1 hour before bed
LIFESTYLE
No alcohol No nicotine No THC No processed foods No sugar
No artificial sweeteners Avoided gluten (optional) Avoided dairy (optional)
DAILY NOTES Energy: ____________________________________ Digestion: __________________________________ Mood: _______________________________________ Cravings: ___________________________________ Wins: _______________________________________ Challenges: __________________________________
Longevity Medical Institute (C) Copyright. All Rights Reserved.
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