Biology doesn't change quickly. You build muscle mass over months. You reshape your microbiome in 3–6 months. You shift your biological age over years. But every one of these changes begins with a first step — and that first step is easier than you think.
How to read the numbers: How-to = a practical step or time frame
Foundation & baseline
The first three months are for mapping your baseline – blood tests, sleep, activity and diet – and for establishing core habits. Write your results down so you have something to compare against later.
Correction & protocol
In the second phase you use your measurements to address the weak spots you found and test what actually helps you. Change only one thing at a time so you know what had an effect.
Measurable change
After a year you have enough repeated measurements to tell a real change from normal fluctuation. Repeat the same tests as at the start, under similar conditions, and compare them.
Months 1–3: Foundation
Month 1: Sleep. A fixed wake-up time (weekends included). 10 minutes of morning light. Darkness and coolness before bed.
Month 2: Nutrition. A protein-rich breakfast. Cutting out ultra-processed foods. A time-restricted eating window.
Month 3: Movement. 30 minutes a day — any kind of movement. A walk after meals. Basic strength training twice a week.
Months 4–6: Measurement and calibration
Month 4: Your first blood panel (vitamin D, ferritin, TSH, hsCRP, glucose, insulin). You'll find out where you stand — and what needs topping up.
Month 5: Supplementation based on your results. Not before.
Month 6: Measuring your biological age (epigenetic tests — Levine clock, DunedinPACE). Your reference point.
Months 7–12: Optimisation
Months 7–9: More advanced protocols (intermittent fasting, sauna, cold therapy) — depending on what your blood results revealed.
Months 10–12: Your second blood panel. Compare. Correct. The first year is about building the system — not about perfection.
