Longevity Ninjas

Beginner Checklists

Step-by-Step Action Plans · 14 min read

Printable, step-by-step checklists for every longevity modality. Work through one at a time — pick the area with the highest leverage for your current health goals, master it, then layer in the next. Use your browser’s print function (Ctrl/Cmd + P) to save any checklist as a PDF.

Key Takeaways

  • Start with the Morning Routine and Sleep checklists — they have the highest impact for the lowest effort.
  • Don’t try to implement all checklists simultaneously. Master one modality at a time.
  • Print these out and post them where you’ll see them daily (fridge, bathroom mirror, gym bag).
  • The Supplement Foundation checklist should only be started after getting baseline bloodwork.
  • Each checklist builds on the others — sleep and nutrition form the foundation for everything else.

Morning Longevity Routine

Your morning sets the tone for circadian rhythm, energy, and hormonal health. Complete these steps within the first 90 minutes of waking:

  • Wake at a consistent time (±30 minutes, even weekends)
  • Get 5–10 minutes of direct sunlight within 30 minutes of waking
  • Drink 16–24 oz water with electrolytes (sodium, potassium, magnesium)
  • Delay caffeine 90–120 minutes after waking
  • Complete 5 minutes of movement (walk, mobility, or breathwork)
  • Take morning supplements with food (vitamin D3+K2, omega-3)

Cold Therapy Starter

Progress gradually from cold showers to full immersion over 4–6 weeks. Never rush cold adaptation:

  • Start with 30-second cold shower finishes for week 1
  • Increase to 1-minute cold finishes in week 2
  • Practice box breathing (4-4-4-4) during cold exposure
  • Aim for 11 total minutes of cold exposure per week (Søeberg protocol)
  • Track water temperature — target 50–59°F (10–15°C) for beginners
  • End on cold — avoid hot showers immediately after to preserve norepinephrine response
  • Never do cold exposure alone until experienced
  • Avoid cold plunge within 4 hours of strength training

Sauna Starter

Sauna bathing has strong cardiovascular longevity evidence. Build heat tolerance progressively:

  • Begin with 10–15 minute sessions at 150–170°F (traditional) or 130–150°F (infrared)
  • Hydrate with 16 oz water + electrolytes before each session
  • Start with 2 sessions per week, building to 4 over 6 weeks
  • Sit on the upper bench for maximum heat exposure
  • Cool down naturally — avoid cold water immediately for cardiovascular benefit
  • Exit immediately if you feel dizzy, nauseous, or confused
  • Avoid alcohol before or during sauna sessions
  • Target 57+ minutes per week total for cardiovascular benefits (Laukkanen study)

Red Light Therapy Starter

Red light therapy requires consistent dosing for results. Follow these guidelines for your first 4 weeks:

  • Choose a device with both 660nm (red) and 850nm (near-infrared) wavelengths
  • Position panel 6–12 inches from target area
  • Start with 5-minute sessions per body area
  • Use on bare, clean skin (no sunscreen or lotions)
  • Build to 10–15 minute sessions over 2 weeks
  • Use 4–5 times per week for best results
  • Morning sessions are ideal (aligns with circadian rhythm)
  • Track subjective improvements: skin quality, recovery speed, joint pain

Intermittent Fasting Starter

Ease into fasting gradually. Jumping straight to 16:8 often leads to failure and binge eating:

  • Begin with a 12:12 schedule (12 hours eating, 12 hours fasting) for week 1
  • Gradually compress eating window to 16:8 over 2–3 weeks
  • During fasting: only water, plain black coffee, or unsweetened tea
  • Break fast with protein (30–40g) to prevent muscle loss
  • Eat 2–3 meals within your eating window — avoid grazing
  • Stop eating 3+ hours before bedtime
  • Women: consider 14:10 or cycling fasting days if experiencing hormonal disruption
  • Track energy, sleep quality, and hunger levels in a journal

Sleep Optimization

Sleep is the foundation. Fix this before adding any other modality:

  • Set a consistent bedtime and wake time (±30 minutes)
  • Make bedroom completely dark (blackout curtains or sleep mask)
  • Cool bedroom to 65–68°F (18–20°C)
  • Stop screens 1 hour before bed (or use blue-light blockers)
  • No caffeine after 2 PM (or 10+ hours before bedtime)
  • No alcohol within 3 hours of sleep
  • Take magnesium glycinate (200–400mg) 30–60 minutes before bed
  • Get morning sunlight exposure to set circadian rhythm
  • Track sleep with a wearable (Oura Ring, Whoop, or Apple Watch)

Supplement Foundation

Only start supplementing after getting baseline bloodwork. These five cover the most common deficiencies:

  • Vitamin D3 (2000–5000 IU/day) — test levels first, aim for 40–60 ng/mL
  • Omega-3 (EPA+DHA 2–3g/day) — triglyceride form for better absorption
  • Magnesium glycinate or threonate (200–400mg before bed)
  • Creatine monohydrate (3–5g/day) — daily, no loading phase needed
  • Vitamin K2 (100–200mcg MK-7) — always pair with vitamin D3
  • Choose brands with third-party testing (NSF, USP, or Informed Sport)
  • Take fat-soluble vitamins (D, K, omega-3) with a meal containing fat
  • Review and adjust every 3–6 months based on bloodwork

Biomarker Tracking

Data turns guesswork into precision. Get these baseline tests before starting any optimization protocol:

  • Get baseline bloodwork: fasting glucose, HbA1c, fasting insulin, lipid panel (with ApoB), CRP, vitamin D
  • Test in a fasted state (12+ hours) in the morning
  • Record results in a spreadsheet or tracking app
  • Retest every 3–6 months to track trends
  • Use optimal ranges, not just ‘normal’ lab ranges
  • Discuss results with a longevity-focused physician
  • Consider advanced testing: DEXA scan, VO2 max, CIMT after baseline is established

The Bottom Line

The best protocol is the one you actually follow. Print the checklist most relevant to your goals, post it where you’ll see it daily, and check off items as you build consistency. Master one modality before adding the next.

Educational content, not medical advice. Talk with your doctor before starting any protocol — full medical disclaimer.