Gold (1 year program)

A one-year longevity program timeline is designed to help our patients make meaningful and sustainable changes to their lifestyle, habits, and health practices over the course of a year. Keep in mind that each person's needs and progress will vary, so this timeline can be adjusted to suit individual circumstances. 

MONTH 1 - 3: FOUNDATION AND ASSESSMENT

Month 1	Month 2	Month 3
Initial assessments: Conduct comprehensive health assessments, medical history review, and baseline measurements (physical, mental, and emotional). ​ Set goals: Collaborate with healthcare professionals to set realistic and achievable goals for the program.	Nutrition education: Start implementing a healthy longevity diet. ​ Physical activity: Begin a regular exercise routine tailored to individual fitness levels and goals.	Mindfulness practice: Introduce mindfulness meditation or other relaxation techniques for stress management. Sleep improvement: Focus on establishing healthy sleep hygiene practices. ​ Review progress: Conduct a mid-term assessment to track changes and adjust the program as needed.

MONTH 4 - 6: LIFESTYLE OPTIMIZATION

Month 4	Month 5	Month 6
Nutritional education: Dive deeper into understanding macronutrients, micronutrients, and their effects on health. Longevity meal plan.	Functional exercises: Incorporate functional movements and exercises that improve everyday mobility and strength. ​ Cognitive exercises: Engage in brain-training activities to support cognitive health.	Follow-up assessments: Conduct follow-up assessments to measure progress and adjust interventions based on results.

MONTH 7 - 9: ADVANCED STRATEGIES

Month 7	Month 8	Month 9
Exploration of fasting or calorie restriction approaches (if appropriate). ​ Incorporate insights from genetic testing and biomarker analysis to tailor interventions.	Aerobic fitness: Increase intensity and duration of cardio exercises for cardiovascular health. Exploration of supplementation: Introduce supplements or nutrients based on individual needs and deficiencies.	Lifestyle balance: Reflect on progress and adjust activities to maintain balance and prevent burnout. ​ Continued mindfulness: Deepen mindfulness practices to enhance stress resilience.

MONTH 10 - 12: REVIEW, SUSTAINABILITY, AND PLANNING FOR THE FUTURE

Month 10	Month 11	Month 12
Comprehensive assessments: Conduct follow-up assessments to track progress and adjust interventions. ​ Review goals: Evaluate goal achievement and set new objectives for the coming year.	Personalized plans: Develop long-term plans for nutrition, exercise, and stress management based on the year's insights. ​ Environmental awareness: Focus on minimizing exposure to environmental toxins.	Holistic well-being: Emphasize the integration of physical, mental, and emotional health practices. ​ Celebrate milestones: Celebrate achievements and reflect on the positive changes made over the year.

ONGOING: LIFETIME COMMITMENT TO WELL-BEING