Dopamine Detox 2.0 — Part 7: Digital Boundaries Reset | Smart Life Reset Make quiet the default. Build boundaries that protect focus, sleep, and relationships. Series — Dopamine Detox 2.0 (7/10) Part 1 — Why Detox 2.0 Part 2 — Nervous System Basics Part 3 — Low-Stim Morning Protocol Part 4 — Reward System Reset Part 5 — Digital Nutrition & Reward Reset Part 6 — Focus Training Playbook Part 7 — Digital Boundaries Reset Part 8 — Deep Work in Real Life Part 9 — Meaning and Motivation Part 10 — 7-Day Reset Plan Jump to: - Quick Win - 7-Day Plan - Self-Check - Your Plan - FAQ On this page Reader-centric Auto-ToC Self-Check A11y Reading time - Begi...
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Longevity Science — Living Longer, Living Better(Part 1)
Longevity is not just lifespan — it’s healthspan: energy, function, and resilience.
On this page
Three years ago I met two 50-year-olds: one trained for a charity 10K and meal-prepped beans and greens;
the other slept 5 hours and lived on coffee and pastries. Their blood work told the story.
Longevity isn’t magic — it’s repeatable inputs we can measure and improve.
Why Longevity, Now?
Longevity is the science of extending healthspan — years lived with energy, mobility, and cognition.
We nudge biomarkers (inflammation, glucose, visceral fat, VO₂max, sleep efficiency) via food, movement, light, and rest.
Core Biomarkers to Track (Home & Low-cost)
Morning energy + resting HR (readiness)
Waist circumference (visceral fat proxy)
Step count + Zone-2 minutes (aerobic base)
Protein & fiber grams/day (muscle & microbiome)
Sleep efficiency (≥85% target)
Your Weekly Longevity Routine
Eat
Protein pacing (25–40 g per meal) + 40 g/day fiber (beans, intact grains, veggies, berries).
Fermented foods (yogurt, kefir, kimchi) for microbiome diversity.
Move
Zone-2: 120–180 min/week; Steps: 8–12k most days.
Strength: 2–3x/week; legs, pull, push; 6–10 hard sets/body part/week.
What’s the fastest habit to move the needle? Protein at breakfast + 10-min post-meal walk.
Do I need a wearable? Helpful but optional; your phone’s step counter + simple timer works.
How do I hit 40 g fiber? Ladder up by +5 g/week: add 1 cup beans or intact grains daily.
How to know if I’m in Zone-2? Nose-breathing, conversational pace; RPE ~4–6/10.
Is alcohol totally off-limits? Keep to ≤7/week; earlier cutoffs protect sleep quality.
How soon will I notice changes? Energy/sleep often improve in 1–2 weeks; waist in 3–6 weeks.
Stay on track — small steps compound
Join thousands of readers who get concise weekly upgrades for food, movement, sleep, and focus at
blog.smartlifereset.com.
Free, practical, and privacy-friendly.
Thanks for your patience — your results will appear in a moment.
Your Longevity Score: 0/20
Personalized guidance below.
Today
Walk 10 minutes after your biggest meal.
Add 1 cup beans or lentils to dinner.
Lights out timer: pick an 8-hour sleep window.
7-Day
Hit 2 strength sessions; 90 min Zone-2 total.
Protein at breakfast (25–35 g) every day.
Measure waist (morning) twice this week.
30-Day
Build a fiber ladder to 40 g/day.
Average 8–12k steps; 180 min Zone-2/week.
Track sleep efficiency; adjust caffeine curfew.
FAQs
Is longevity about lifespan or healthspan?
Primarily healthspan — maintaining energy, mobility, and cognition for more years.
Do I need expensive tests to start?
No. Home metrics (waist, steps, resting HR, sleep) are powerful and free/low-cost.
What’s the quickest win for most people?
Protein at breakfast, fiber at every meal, and a 10-minute post-meal walk.
How much strength training is enough?
2–3 sessions/week covering major movement patterns; progress load/volume gradually.
Can I improve sleep without supplements?
Yes — consistent schedule, morning light, cooler room, and caffeine curfew help most.
Expertise & Evidence
This article synthesizes widely accepted exercise, sleep, and nutrition principles aligned with preventive health and behavior-change research. It is not medical advice.
Ready for Part 2? Make progress this week.
Choose two levers: protein breakfast • post-meal walk • sleep window.
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