Your ideal day, hour by hour
Longevity Day
Set your wake time, sleep target, eating window, movement and wind-down, and the tool lays out a day built on the six pillars: light first, food in a window, movement before lunch, dark before bed.
A longevity day is not a monastery. It is an ordinary day with the right things in the right order. Set your parameters and see the timeline; share it or keep it as your template.
The timeline places morning light within an hour of waking, a walk before the first work block, the main meal at midday inside an eating window of your choice, a short optional nap, strength training in the afternoon, the last meal three hours before bed, dim light and a wind-down ritual before sleep. It follows the pattern shared by the Blue Zones and by most sleep and metabolic research.
Frequently asked questions
Do I have to follow the whole day?
No. Start with two anchors, the wake time and the morning light, and add the rest over weeks.
What is an eating window?
The hours between your first and last calories. Ten to twelve hours, with an early dinner, is the well-supported version of time-restricted eating.
Is a nap part of a healthy day?
A short nap before three in the afternoon is fine and common in the Blue Zones. Skip it if it disturbs your night sleep.
More tools
Keep going.
Ten questions, one number
Vitality Score
Sleep, steps, strength, plants, alcohol, friends, purpose, stress, daylight and breath.
OpenFocus, month, days, pace
Trip Designer
Choose what the trip should do for you, when you can go, how long and how hard.
OpenLight, sleep and meals for three days
Jet Lag Planner
Enter where you fly from and to, and the planner builds a three-day light, sleep and meal schedule before the flight and after landing, based on how the body clock actually shifts.
OpenWhere your steps take you
Walk the World
Enter your daily steps and height, and the tool converts a year of walking into kilometres and into a journey between the fifteen destinations on this site.
OpenWhat a health week costs, in fifteen places
Retreat Budget
Choose a destination, the nights, the level of stay, how often you eat out, how many treatments and whether flights are included.
OpenOne minute to change your heart rate
Breathe
A guided breathing circle: four seconds in, seven held, eight out, or the box and coherent patterns.
Open