A free longevity routine generator that draws your day on a 24-hour clock, with your city's real sunrise and sunset.
5.0(1 rating)Answer a few safety questions, take five quick tests at home, and build your day, your food and your training from what you enter. It all stays in this browser.
General wellness education, not medical advice. Talk to your doctor before you change how you train or eat, especially if you have a health condition, take medication or are pregnant. Read the disclaimer
Your day
Your day as a 24-hour clock. Draft it from your wake and bed times, then make each block yours.
2 of 9 met
Peter Attia, Outlive (2023)
The same wake time
Not answered yet.
8 hours in bed
You're in bed 8.0 hours. Attia aims for at least 8, and 9 if he can.
Last meal 3 hours before bed
Not answered yet.
Screens off 2 hours before bed
Not answered yet.
A dark, cool room
Not answered yet.
Warm before bed
Not answered yet.
Daylight in the day
Not answered yet.
Hard exercise early
Your hard exercise ends 3 hours or more before bed.
A caffeine cutoff
Not answered yet.
Your answers stay in this browser. Nothing is stored on my side.
This free longevity routine generator draws your day on a 24-hour clock: sleep, first light, movement, meals, deep work and wind-down, with your city's real sunrise and sunset around it.
Then it checks your day against nine sleep rules, gives you a version for hard days, and sends it to your calendar.
Here's what a longevity routine is, how to build yours, the sleep rules it checks, and my own day as the example.
What is a longevity routine?
A longevity routine is a daily plan built around the things that keep you well for decades: sleep, movement, food, daylight and time to recover.
It's less about adding habits and more about putting them at the right time. The same walk works better after a meal, and the same screen time costs more right before bed.
How to build yours
The nine sleep rules it checks
The rules come from Peter Attia's Outlive. The tool marks each one met, close or missed for your day:
| Rule | Met when |
|---|---|
| The same wake time | It moves 30 minutes or less across the week, weekends included |
| 8 hours in bed | You're in bed 8 hours or more (7 is the AASM's floor) |
| Last meal early | It ends 3 hours or more before bed |
| Screens off | 2 hours or more before bed |
| A dark, cool room | You sleep in one |
| Warm before bed | A hot shower or bath before bed |
| Daylight | Half an hour or more of strong daylight |
| Hard exercise early | It ends 3 hours or more before bed |
| A caffeine cutoff | None in the 8 hours before bed |
My day as the example
This is my real day from my Longevity OS guide. It's in the tool, block by block:
- Block
- Morning discipline
- What I do
- Water with lime and sea salt, my journal, sunlight within 30 minutes
- Block
- Movement
- What I do
- A swim, a hike, a run, the gym or yoga, then a cold shower or an ocean dip
- Block
- Reset and refuel
- What I do
- 5 to 6 eggs, an avocado, Greek yogurt with berries
- Block
- Deep work
- What I do
- 4 hours, phone on airplane mode, a 5-minute movement break every hour
- Block
- Lunch and a walk
- What I do
- Salmon, tuna or chicken with a big salad, then a walk with an audiobook
- Block
- Dinner and a sunset walk
- What I do
- Grass-fed beef, fish or chicken, then fresh air
- Block
- Evening routine
- What I do
- No screens the last hour, a hot shower, my journal, read
On my day, the tool meets five of the nine rules. My screens go off 1 hour before bed, not 2, so that's the one I'd change first.
This is what I do. Try it. If it doesn't work for you, drop it.
How others plan their day
Andrew Huberman- What they do
- Outside light within 30 to 60 minutes of waking, and a walk after a lower-carb lunch
- Source
- The Daily Blueprint
Matthew Walker- What they do
- The same bedtime and wake time every day
- Source
- MasterClass
Dan Go- What they do
- His last meal 3 to 5 hours before sleep
- Source
- dango.co
Bryan Johnson- What they do
- The extreme example: bed at 8:30pm, up about 5am
- Source
- protocol.bryanjohnson.com
Open each one in the tool for their own video and routine.
Hard days still count
Pick Travel, Busy, High-stress or Low-energy, and every block keeps its minimum, so the day still counts. Movement drops to its shortest version, not to zero.
Put it in your calendar
Download the calendar file, and your day lands in Google or Apple Calendar as daily events. Then take the full longevity test for the rest of your plan.
Why We Sleep
Why We Sleep by Matthew Walker reveals how sleep affects every aspect of our health and success.
I may earn a commission if you make a purchase, at no additional cost to you.
Protocols
Protocols by Dr. Andrew Huberman is an operating manual for the human body, with science-based routines for sleep, focus, mood, energy and physical health.
I may earn a commission if you make a purchase, at no additional cost to you.
Sleep Smarter
Sleep Smarter by Shawn Stevenson shows how to fix your sleep, boost energy, and improve recovery with simple, science-backed habits.
I may earn a commission if you make a purchase, at no additional cost to you.
Build your Longevity OS with your AI
Take your plan further in
Longevity routine generator FAQs
Questions about the longevity routine generator? Here's what to know.
A longevity routine is a daily plan built around sleep, movement, food and time to recover.
This generator draws yours on a 24-hour clock and checks it against Peter Attia's nine sleep rules.
I'm up at 5:30am and in bed by 9:15pm, with an hour of movement every morning and 4 hours of deep work.
It's the example in the tool, block by block.
No.
It's general wellness education, and it doesn't replace your doctor.
Talk to your doctor before you change how you train or eat, especially if you have a health condition, take medication or are pregnant.
I did.
I'm Navid Moazzez, and I made the longevity routine generator as one of my free tools on navid.me, from my own Longevity OS routine.
Read more about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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