Future Wellness Reset — Part 3: Gut–Brain Axis Reset

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AI + Longevity Reset — Your 12-Month Roadmap (Part 10)

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Smart Life Reset — 12-month planners, trackers & weekly resets. Visit smartlifereset.com →
— AI + Longevity Reset

Momentum beats intensity. Twelve months from now, your healthspan habits can feel automatic—if you start with one small repeatable step today.

12-month AI healthspan roadmap — smartlifereset.com

A Story That Lands

Twelve months ago I was running on fumes: scattered sleep, skipped meals, and workouts that came in bursts then vanished. An AI coach didn’t fix everything—but it made the next step obvious.

Week 1: fix wake time + morning light. Month 2: walk after dinner + protein-forward breakfast. Month 6: short strength sets and a weekly review. By Month 12, habits felt less like effort and more like identity. No perfection—just steady, compounding wins.

This roadmap distills what worked so you can adapt it to your life, not someone else’s highlight reel.

Start Today (Day 1)

Track 3 Basics

  • Wearable on. Log sleep, steps, resting HR.
  • One-line mood/energy note each evening.

Pick One Lever

  • Fixed wake time + morning light (5–10 min)
  • Or 10-min post-meal walk

Privacy First

  • Turn on passcode/2FA.
  • Review app permissions; disable extras.

90-Day Reset (Q1)

  1. Sleep: Digital sunset 60–90 min; 7.5–8.5h opportunity.
  2. Nutrition: Protein-forward breakfast; evening carb timing audit (4 days of meal log).
  3. Movement: Steps ≥7k avg; 2×/wk strength (20–30 min).
  4. Labs (with clinician): A1c, lipids, vitamin D, ferritin → start dashboard.

180-Day Deepening (Q2)

  1. Fitness: Progress strength (RPE 7–8); add mobility micro-sessions.
  2. Recovery: HRV-friendly routines; caffeine cut-off; heat/cold if tolerated.
  3. AI Coach: Add one: posture, meditation, or rehab—keep what sticks.
  4. Privacy: Quarterly export + deletion rehearsal; re-check app policies.

270-Day Mastery (Q3)

  1. Metabolic: Optional CGM snapshot (if available) or meal-timing experiment.
  2. Environment: Light at day, dark at night; bedroom cool/quiet.
  3. Resilience: Weekly social ritual; 4-min breathwork daily.
  4. Review: Trim what you won’t do; double down on easy wins.

365-Day Integration (Q4)

  1. Dashboard: One page: sleep, steps, HRV/RHR, BP, mood, labs.
  2. Annual labs (with clinician): Update targets; plan next experiments.
  3. Maintenance: Schedule monthly 15-min review; keep 1–2 keystone habits.
  4. Give Back: Share an accessible guide with family/community.

12-Month Planner

Month 1 Fix wake time, AM light, start 1-line mood log.
Month 2 Post-meal walks; protein-forward breakfast.
Month 3 Digital sunset; Q1 labs + dashboard start.
Month 4 Strength 2×/wk; mobility micro-sets.
Month 5 Privacy check: permissions + 2FA audit.
Month 6 HRV routine; refine caffeine timing.
Month 7 Optional CGM snapshot / meal timing test.
Month 8 Social ritual weekly; breathwork daily.
Month 9 Trim low-value habits; double easy wins.
Month 10 Update dashboard; set Q4 targets.
Month 11 Maintenance routines; batch notifications.
Month 12 Annual labs; celebrate + plan Year 2.

Core KPIs

Sleep: Efficiency ≥85%, variance ≤45 min
Movement: 7-day steps ≥7–8k; 2×/wk strength
Recovery: HRV trend stable/rising; RHR steady
Metabolic: A1c/lipids in target (per clinician)
Privacy: 2FA on; quarterly export/delete
Mood: 1-line log ≥4 days/week

Red Flags (See a Pro)

  • Unintentional weight loss, chest pain, syncope, or persistent shortness of breath.
  • Major sleep disruption, severe mood decline, or thoughts of self-harm.
  • New neurologic symptoms, concerning lab changes, or medication interactions.

Important: Educational only—work with qualified professionals for diagnosis and treatment.

Year-Readiness Quiz — Are You Set for 12 Months?

Yes=2, Sometimes=1, No=0. Answer all 10.

This quiz scores your readiness for a 12-month plan.

1) I can keep a fixed wake time (±45 min).
2) I’ll log a 1-line mood/energy note ≥4 days/week.
3) I can walk 10 minutes after the largest meal most days.
4) I’ll do strength training 2×/week.
5) I protect an evening “digital sunset”.
6) I’ll review trends weekly and adjust one habit.
7) I’ll complete basic labs with my clinician this year.
8) I can maintain 2FA and monthly permission reviews.
9) I’ll stick to one change at a time for 2–4 weeks.
10) I know when to escalate to professional care.
A 3-second screen will show before your personalized plan appears.

FAQ

1) What if I miss a week?

Restart with one tiny win (AM light or a 10-min walk). Consistency over perfection.

2) Which wearable/app is best?

The one you’ll actually use daily. Keep what sticks for 2–4 weeks.

3) How do I prevent data overload?

Track a few KPIs only. Review weekly; automate summaries if possible.

4) When will I notice changes?

Often within 2–4 weeks for sleep/mood/energy; labs change over months.

5) Can AI replace my clinician?

No. AI supports insights; clinicians guide diagnosis and treatment.

Year One Starts Now

Pick one lever today—wake time, post-meal walk, or digital sunset. Schedule a 15-minute weekly review. Momentum > motivation.

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