The five daily practices that complete the formula. One card. Keep it where you’ll see it.
The formula is the palm — the core the rest extend from. These five are the fingers. Close them around it, and you have a fist.
Mostly whole, plant-forward food and enough protein; favour olive oil, nuts, and fish; go easy on ultra-processed food and reheated fried oils. Let the kitchen close — aim for a roughly 12-hour overnight gap most nights.
Move most days — walking counts. Get properly breathless a few times a week, and lift something heavy twice a week. Muscle is your healthspan insurance; strength is the reserve you draw on later.
Guard 7–9 hours, and keep a steady sleep-and-wake time even on weekends. Wind down off screens; morning light, evening dark. Sleep is when the body does its maintenance.
If you have access to a sauna or hot bath, use it — a few minutes, a few times a week — and hydrate. Skip it if you’re pregnant or have a heart condition without your doctor’s okay.
Tend your closest relationships on purpose: a real conversation, a shared meal, a walk with a friend. Loneliness is a genuine health risk; connection is a longevity practice, not a luxury.
The formula is the palm; these are the fingers. Close them around it and you have a fist. That is what it means to live by design.
A guide for general wellbeing and healthy living — not medical advice, a diagnosis, or a treatment for any condition. Check with your physician about your own situation.