The Weekly Foundation
Everything this site recommends, merged into one week. This is a synthesis of the evidence across all ten pillars — not a protocol any single trial tested as a package. Adopt it in pieces; keep the pieces you can sustain.
📅
the whole site, on one page
The Daily Anchors
- 😴 Fixed sleep window — same bedtime ±30 min, 7–8 hours (Sleep pillar).
- 🥗 Protein at every meal + 25–30 g fiber — the two nutrients with the strongest longevity evidence (Nutrition pillar).
- 🫙 One fermented food daily — yogurt, kefir, or live-culture kimchi (Gut pillar).
- ⏰ 12-hour eating window — last meal ~3 hours before bed (Nutrition + Sleep pillars).
- 👥 One real conversation — with someone who matters, beyond logistics (Relationships pillar).
The Week, Day by Day
| Day | Training | Heat / Cold | Purpose |
|---|---|---|---|
| Mon | 🏃 Zone 2 — 45 min | — | 😌 Plan the week |
| Tue | 🏋️ Strength — full body | 🧖 Sauna 15 min | — |
| Wed | 😌 Full rest / walk | — | 👥 Social commitment |
| Thu | 🏃 Zone 2 — 45 min | 🧖 Sauna 15 min | — |
| Fri | 🏋️ Strength — full body | 🧊 Cold finish (2 min) | — |
| Sat | ⚡ Intervals or long walk | 🧖 Sauna 15 min | 🎨 Hobby block |
| Sun | 😌 Walk + mobility | 🧖 Sauna 15 min | 🌅 Weekly review |
Two Tiers: Minimum vs Ideal
- 🥉 Minimum viable week — the daily anchors only: sleep window, protein + fiber, one ferment, 12-hour window, one real conversation. No equipment, no cost, most of the benefit.
- 🥇 Ideal week — the full table above, plus a quarterly biomarker check (BP, ApoB, HbA1c, waist).
- ⚠️ The honest caveat — no trial tested this exact package. Each element has its own evidence rating on its topic page; the combination is our synthesis, not a proven formula.
Where the Week Comes From
Every element traces to a pillar — hover the links on each topic page for the evidence
🩸 The quarterly layer
Four times a year, run the biomarker self-audit: blood pressure, ApoB, HbA1c, fasting glucose, waist-to-height, grip, one-leg stand. Numbers beat feelings — the Biomarker Testing topic is the guide.
The Bottom Line
- Adopt in pieces — the daily anchors first, the table as capacity allows.
- Consistency beats intensity — a minimum week every week outperforms an ideal week once a month.
- Each element links to its evidence — trust the topics, not this summary.
- Quarterly numbers, weekly habits — that's the whole site in one sentence.