Step 1 — Foundations
- Sleep: 7–9h, consistent schedule, dark/cool room. Avoid screens 30–60 min before bed.
- Training: 2–4× resistance + daily walks. Add Kegels 5 min/day.
- Nutrition: Whole foods, protein, greens, healthy fats; carbs post-workout (meal ideas).
- Stress: Daily breath set + sunlight + short walk (protocol).
Step 2 — Performance Stack
- Supplements: Start simple: D3, magnesium, omega-3. Then consider natural boosters (ashwagandha, arginine, maca, tongkat ali).
- Devices: Choose by goal—temporary support (pump) vs. long-term adaptation (extender). See Pump vs. Extender.
- Habits tracker: Track 3–5 key metrics: sleep, training, hydration, steps, breathwork.
Step 3 — Clinical Options
- Labs & Consult: If fatigue or libido issues persist, check T-levels, thyroid, vitamin D, and metabolic markers.
- Shockwave: For vascular health—review expectations in our guide.
- Follow-up: Adjust plan every 8–12 weeks. Focus on long-term consistency.
How to use this roadmap: Focus on Step 1 for 4–6 weeks. Add Step 2 selectively. Consult a professional if needed for Step 3.
Vitality is built—not bought. Keep it simple, track progress, and use only tools that fit your goals.
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