Here are the 5️⃣ most effective longevity habits I learned this year
and they all cost €0.
1/ SLEEP
🌅 Morning light - 10 minutes outside to stabilise circadian rhythm.
🛌 Consistent sleep - regular bedtime + 7–8 hours → Consistent timing has been tough
2/ EXERCISE
🚶♀️ Zone 2 walking or running - 30–45 minutes of easy aerobic work.
🪜 Take the stairs - micro VO2 boosts throughout the day.
3/ NUTRITION
🥗 Whole-food meals - focus on protein + fibre.
🍽️ Early dinners - 2+ hours before bed = better sleep + glucose control.
🚶♂️ Post-meal walks - flattens glucose spikes and stabilises energy.
4/ STRESS → The hardest one for me to stay consistent with.
📵 No-phone mornings - calmer cortisol curve, clearer mind.
🧘♀️ 5-minute breathing resets - physiological sighs, slow exhales.
5/ RECOVERY
🌬️ Slow, nasal breathing throughout the day — better HRV and quicker recovery between stressors.
🥶 Cold exposure - end your shower cold; small dose, big effect.
Free, simple, and high-impact — if you repeat them.
More learnings coming soon.
