Your twenties are the head start. Build on them.

1. Peak bone massWeight-bearing and impact exercise, while bone builds fastest.
2. StrengthResistance training as the baseline for later life, not necessarily at a gym.
3. FitnessHeart and lungs: 150 to 300 minutes a week captures most of the benefit.
4. A sleep rhythmSteady bed and wake times, and screens put down before them.
5. Cooking and regular mealsA handful of reliable meals from scratch. About skill and eating regularly, never about eating less.
6. Alcohol and drugsHow much, how often and why, while the pattern is easiest to set.
7. NicotineStaying free of cigarettes, vapes and nicotine pouches.
8. Mental healthNoticing persistent changes early, and knowing exactly who you’d ask for help.
9. ConnectionReal contact, in person or by voice or video, through the moves and changes of this decade.
10. SkinSPF 30 and shade now, and no sunbeds: the biggest regret it heads off.

• Your bones“Did you do something today that loaded your bones, running, jumping, sport, or standing weights?”
• Your sleep“Did you go to bed and wake up around your usual time today?”
• Your food“Did you eat regular meals today, and cook or prepare at least one of them yourself?”
• Yourself“Did you check in with yourself today about how you’re really doing?”

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  Breathing CircleSlow breathing with the circle. Choose a pattern and follow the circle as it grows and shrinks; build a streak and earn medals.1, 3 or 5 minutes
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  Brain Speed ChallengeA short brain workout: how quickly and how steadily you react. Your scores build into your own trend over time.About a minute
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  Protein plannerHow much protein a day, from your weight and what you’re aiming for: spread over your meals, with foods that help and a tally for today.A minute to set up · Not offered with a Chronic Kidney Disease plan
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  MIND diet shopping listFoods chosen with the brain in mind, from the MIND diet: pick what to buy, then tick it off in the shop.To take shopping
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  DASH shopping listThe DASH eating plan as a shopping list: vegetables, fruit, wholegrains, lower-fat dairy and less salt.To take shopping · Not offered with a Chronic Kidney Disease plan
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  Low FODMAP shopping listFor IBS: the everyday advice first, and the stage 1 foods once your dietitian has started you on low FODMAP.With your dietitian · Only with an Irritable Bowel Syndrome plan
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  Sleep WellA sleep diary, a wind-down routine and six short lessons. See your own patterns night by night, and print them for your GP.A minute each morning
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  Fitness CheckStrength, balance, aerobic fitness and flexibility tests at home, with a timer to guide you. Do it every month or so and follow your own results.5 to 20 minutes
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  Mediterranean CheckYour Mediterranean diet score each week from 14 quick questions, and a daily tick-list of ultra-processed food with a swap for each.Two minutes a week · Not offered with a Chronic Kidney Disease plan
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  30 Plants a WeekCount the different plants you eat each week, herbs and spices too, and watch your garden grow towards 30.A few taps a day · Not offered with a Chronic Kidney Disease or Irritable Bowel Syndrome plan
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  Quit CounterThe time and money since you stopped smoking or vaping, and what’s getting better. Or a drinks diary, with drink-free days, as you cut down.A minute a day
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  Blood Pressure DiaryYour home readings, kept the way your GP or nurse asks for them: a week of readings, two at a time, ready to print.Two minutes, morning and evening
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  Menopause TrackerRate the symptoms that matter to you each day, note bleeding and treatment changes, and take four weeks to your appointment.A minute a day · For women, or anyone with a Menopause plan
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  Focus PlannerBreak a task into small steps and start the first one, with a timer you can see. Routines with a short version for busy days, and reminders that open the task.A few minutes, when you need it
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  Exercise PlannerWhat to do today, from a plan that fits you: one exercise at a time, a calendar you can rearrange, and a look back at your week. Or a routine from your physiotherapist.Your sessions, week by week

• Shown only to youYour check-ins, mood and diary and your twin are shown only to you, and no practice sees them or the plans you make. The one exception is a Brain Speed Challenge or Breathing Circle session you choose to save: a practice you’ve completed a plan with can see it.
• Stored in the EUYour account is stored in the EU. Some of the work, such as sending your emails, happens elsewhere.
• Yours to take or deleteIn Account, whenever you like: download your data, withdraw your consent, or delete your account. Check-ins, mood and diary are kept for thirteen months.
• Never soldYour information is never sold, never used for advertising and never used to train AI models. My Lifestyle Hub on the web has no analytics.

Its privacy notice says it in full: mygpai.app/privacy.html.