Free checklist

7 habits that protect your future self

A one-page checklist from Dr Lwin, GP and lifestyle medicine physician. Tick off what you already do, pick one habit to start this week, and get short, practical tips in your inbox.

What's inside

• Sleep: the simplest change that protects tomorrow's focus.
• Food: the eating pattern with the strongest trial evidence for heart health.
• Movement and sitting: what the UK guidelines actually ask of you, in real working weeks.
• Recovery, alcohol and connection: the habits that quietly shape how you age.

For general education only, not personal medical advice. If you have symptoms or concerns, speak to your GP.