The Super Ager's Healthspan Toolkit

🌿 Weekly Healthspan Habits Tracker

Small, consistent actions create extraordinary transformations. Track your progress for one week.

Movement 🏃‍♀️

150+ mins of moderate cardio OR 75+ mins vigorous.

Brisk walking, cycling, running, etc.

2x Strength Training Sessions.

Bodyweight, weights, or resistance bands.

Daily Movement Breaks.

Stand and stretch every hour to reduce sedentary time.

Nutrition 🍎

Eliminated or dramatically reduced Ultra-Processed Foods (UPFs).

Read labels! Choose whole foods.

Ate a handful of nuts and a serving of legumes daily.

Used olive oil as primary fat source.

Sleep 🌙

Averaged ~7 hours of sleep per night.

Maintained a consistent bedtime and wake-up time.

Yes, even on the weekend!

Avoided screens for 1 hour before bed.

Connection & Environment 💚

Made a meaningful social connection.

A call, a coffee date, a deep conversation.

Reduced an environmental toxin.

e.g., used a glass container instead of plastic, filtered water.

Weekly Reflection

🗺️ Your Decade Blueprint Action Planner

Your priorities shift as you age. Select your current decade to focus on what matters most, right now.

Priority: Building Foundational Resilience

Eliminate or dramatically reduce UPFs.

Establish a consistent exercise routine (aerobic + strength).

Build strong sleep hygiene habits (7 hours, consistent schedule).

Cultivate deep and meaningful social connections.

Learn to cook real, whole foods.

Priority: Risk Mitigation & Early Prevention

Get comprehensive metabolic and cardiovascular screenings.

Intensify resistance training to preserve muscle mass.

Audit and optimize sleep quality with fierce protection.

If at risk, explore advanced biomarkers (like p-Tau217).

Reassess social connections and combat any growing isolation.

Priority: Mobility, Recovery & Personalized Care

Practice daily balance exercises (e.g., one-leg stands).

Maintain or increase resistance training frequency.

Protect sleep with strict hygiene and avoid disruptive medications.

Focus on adequate protein intake to fight sarcopenia.

Prioritize cognitive stimulation (learning, social engagement).

My Personal Commitment for this Decade:

🥗 The Nutrition Swap Worksheet

Sustainable change starts with addition, not subtraction. Plan one small, powerful food swap for this week.

This Week's Goal

Instead of focusing on what to eliminate, what is one nourishing, whole food you can ADD to your diet this week?

My UPF Swap

Identify one ultra-processed food you eat regularly and choose a delicious, whole-food alternative.