Free guide
The 7-Day Longevity Ritual
Seven small habits from the LONDEVITY® team, one a day, about five minutes each. Save this page, or join our circle to get longevity tips by email every week.
Your week
One habit a day
Start on any day. Do one habit, keep it, then add the next. By day 7 you have a simple routine you can keep for life.
Day 1
Get morning light
Within an hour of waking, spend 10 minutes outside. Daylight helps set your body clock, which makes a regular sleep pattern easier.
Day 2
Walk after a meal
Take a 10-minute walk after your biggest meal. UK guidelines suggest 150 minutes of moderate activity a week, and this is the easiest way to bank some.
Day 3
Two strength sessions a week
UK guidelines recommend muscle-strengthening activity on at least two days a week. Start today with 10 slow sit-to-stands from a chair.
Day 4
Aim for 30 g of fibre
UK adults are advised to eat 30 g of fibre a day, and most of us get about 20 g. Add beans, oats, seeds or an extra portion of vegetables.
Day 5
Protein at breakfast
Build your first meal around a protein source: tofu, soya yoghurt, beans, nuts or seeds. It keeps you fuller and makes your daily total easier to reach.
Day 6
Protect your sleep window
Most adults need 7 to 9 hours. Keep the same wake-up time every day, weekends included, and dim screens for the last hour before bed.
Day 7
Measure, then repeat
Note three simple markers: resting heart rate, how long you can stand on one leg, and how many sit-to-stands you can do in 30 seconds. Repeat in a month and compare.
Where LONDEVITY® fits
Make one part of the ritual easy to keep
We built LONDEVITY® so one part of your day is something you look forward to: a few squares of 100% dark chocolate from Ghanaian cacao, with glycine, creatine and magnesium at the amounts printed on every pack.
It is a food, not a medicine. Enjoy one bar a day as part of a varied, balanced diet and a healthy lifestyle.
Follow the ritual
See the habits in action
Daily tips, simple home tests and behind the scenes in our London kitchen.
Sources
Where these habits come from
UK Chief Medical Officers' Physical Activity Guidelines (2019) · Scientific Advisory Committee on Nutrition, Carbohydrates and Health (2015) · NHS guidance on sleep. This guide is general information, not medical advice. If you have a medical condition, speak to your GP before changing your routine.