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100y Longevity Immune Checklist

Daily and weekly routine • Mobile-friendly • Tap to track

Morning — Start Strong

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☀️

Sunlight exposure

10–20 min — circadian & vitamin D

AM 7:00 • 15m

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Hydration ritual

Warm water + lemon + pinch sea salt

AM 7:05 • 5m

🧘

Breathwork / Meditation

5–10 min — stress reduction

AM 7:10 • 10m

🤸

Movement activation

10–15 min yoga/mobility

AM 7:25 • 15m

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Immune tonic (drink)

Ginger + turmeric + black pepper

AM 7:45 • 5m

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Supplements (if used)

Vit D3+K2, Omega-3, Zinc, NMN/resveratrol

AM 8:00 • 3m

Daytime — Fuel & Protect

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Balanced meals

Protein + veggies + fermented food each day

8:30–18:00 • throughout

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Movement snacks

5–10 min walk/stretch every 1–2 hrs

Every 1–2h • 5–10m

🌬️

Immune breaks (fresh air)

Step outside, grounding, deep breaths

Midday • 5m

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Hydration

2–3 L total (water / herbal tea)

All day • ongoing

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Connection

Positive social interaction (call/message)

15m • flexible

Evening — Repair & Regenerate

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Light dinner

Veggies + healthy fats + protein (avoid late heavy meals)

PM 6:30 • 20–30m

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Digital sunset

Reduce blue light 1–2 hrs before bed

PM 9:00 • 60–120m

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Relaxation ritual

Warm shower, stretching, herbal tea

PM 9:30 • 20m

✍️

Gratitude journaling

Write 3 things you're thankful for

PM 9:55 • 5–10m

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Sleep sanctuary

7–9 hrs in cool, dark, quiet room

PM 10:00 • 7–9h

Weekly Boosts — Strength & Resilience

Toggle when completed this week

Strength training

2–3x/week • 30–45m

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Cardio / HIIT

2x/week • 20–30m

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Sauna / Steam

1–2x/week • 20–30m

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Cold therapy

2–3x/week • 3–5 min (contrast)

❄️

Fasting window

14–16h • 2–3x/week

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Nature immersion

1–2x/week • 30–90m

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Community & laughter

1x/week • social activity

😁

Medical / self-check

Monitor BP, weight, energy • ongoing

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