The Long-Life Daily Practice — Sleep, Movement & Meals, the Traditional Way
$9.99
Sale price
$9.99
Regular price
$19.99
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The Long-Life Daily Practice — Sleep, Movement & Meals, the Traditional Way
$9.99
Sale price
$9.99
Regular price
$19.99
Instant digital download. Nothing is shipped.
Here is exactly what happens after you pay. Within about a minute, an email arrives at the address you type at checkout. Inside it is your PDF and your audiobook. You download them, keep them for good, and can download them again any time. No app to install, no account to create, no subscription, nothing that renews.
If nothing has arrived after five minutes, check your spam folder, then write to adibeka130@gmail.com and a person will send the files to you by hand.
People who live a very long time are mostly not doing extraordinary things. They are doing ordinary things, consistently, in a sensible order.
Traditional Chinese longevity practice is not about supplements or superfoods. It is about four foundations that show up in every long-lived population anyone has bothered to study: sleep that restores, movement that does not injure you, food that supports rather than inflames, and a daily rhythm the body can predict.
This is thirty days of building all four, one layer at a time.
The three phases
Phase 1 — Days 1 to 10: Sleep the way the body is built to.
Ten days of the sleep protocol from traditional Chinese medicine: the organ clock and what it says restores when, the evening food rules — two things to stop eating after 7pm, one thing to add — the bedroom temperature and darkness standard, and the pre-sleep breathing sequence that takes the nervous system from alert to settled in under ten minutes.
Phase 2 — Days 11 to 20: Move without wearing out.
Ten days of the traditional slow-movement sequence, twenty minutes a day, seated or standing, built to keep joint range, balance and circulation without the impact that accumulates into injury across decades. Plus the walking protocol: pace, surface, hour, and the one thing most people do on a walk that takes the good out of it.
Phase 3 — Days 21 to 30: Eat for the long game.
Ten days of the longevity food framework: the five food groups that turn up in every long-lived traditional population, the meal timing that leaves room for overnight repair, and three modern habits worth reconsidering.
What is inside
- The 30-day plan, one page per day
- 30 days of meal plans with shopping lists
- The 20-minute daily movement sequence, in seated and standing versions
- The pre-sleep breathing and wind-down protocol
- The organ clock: what restores when, and how to support it
- A printable weekly tracker for sleep quality, morning energy, movement and meals
- The audiobook version of this guide, free
Who this is for
Adults over 50 who want a daily practice for the long run — energy, sleep, mobility, steadiness — built on traditional Chinese principles rather than on a shelf of bottles.
Who this is not for
Anyone looking for a quick fix or a supplement protocol. This is a daily practice. It asks for thirty days of your attention and it does not come in a jar.
Straight answers
Do the phases have to go in order? Yes. Each one is built on the one before it.
Is the movement alright if my joints are bad? The seated version is written for limited mobility. Start there.
How is this different from your other guides? The others are for one specific thing. This one is the floor underneath them — the daily practice that makes the rest work better.
Is there a printed book? No. Instant PDF plus the audiobook.
Read it for thirty days. If it does nothing for you, ask for your money back.
Not "if the file is broken." Not "if you have a good enough reason." Read it, use it for a month, and if it did not earn its place, send one line to adibeka130@gmail.com. The refund goes back the same day and you keep the files.
Or take all seven guides for $29.99
This is one of seven guides. The other six cover blood pressure, blood sugar, cholesterol, joints, nerves and memory. The same four foundations run through all of them, which is why they work better together than apart: circulation, inflammation, sleep, and what happens between meals.
All 7 guides, all 7 audiobooks, and the 90-day Master Plan that folds them into a single daily routine, for $29.99 instead of $69.93.
Please read this before you buy. This is educational material about food, movement and sleep habits drawn from traditional Chinese practice. It is not medical advice. It does not diagnose, treat, cure or prevent any disease, and it is not a substitute for the care of your doctor. Keep taking everything you have been prescribed, and speak to your doctor before changing your diet, your activity or your medication.
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S
We all sleep. For some of us, most nights of sleep are easy and satisfying; for others, sleep is elusive. I’ve been in both camps (pregnancy insomnia, I’m looking at you) (infant year: I’m looking at you) (sleep regressions: I’m looking at you) (actually: just don’t have kids if you want to sleep).This book does a great job explaining how we can optimize this area of our health, as well as how to help improve things if it isn’t going well.While my own sleep is usually pretty easy (for now), one of my children really struggles with insomnia and restless sleep. This book helped me understand (and gave me language to help her understand!) some of her difficulties, which has reduced her anxiety when she is having them. It also gave us both some new tools for our sleep toolboxes. I read it at 7 pm and applied the tips at 2 am and they worked!I really recommend this comprehensive guide, which has tons of information in a visually pleasing and straightforward (not overwhelming) layout!
L
Nothing new here. Just regurgitate information about sleep.
D
Great. Thorough. Clearly presented. Important information to have if you happen to be a human being who is interested in having a healthy, fulfilled life.
S
Excellent information that my wife & I have been using to improve our sleep. My wife used to get 50-70 scores on her iPhone Sleep app. After using the information in the book, she now gets consistently in the 90's. I used to get scores below 50 often, now I am usually in the 70-90 range.
J
However, might generate depression when you consider how much you are expected to absorb.
K
I listened to this book. It has a lot of information in it. It talks about a lot of different sleep orders that didn't pertain to me. Those I listened to and had other thoughts while listening or I fast forwarded through them. It was a pretty easy listen. I could listen to it at 3x the speed and enjoy it. I think this is a book of facts that can also be rather boring, so if you were to listen to this at bed time on a 1x speed, it might be good white noise. For sleep being so important to our bodies, there is not really a lot of options out there for us nonsleepers. I do not do meditation, nor do I ever plan to do meditation. I'm more stressed after meditation then when I started it, I just do not like it. I do like the affirmations for those of us going into bedtime with negative thoughts of not sleeping. I probably will look into CBTI. The narrator did a good job for a factual book, not much chance to create emotions or suspense in this book. I was thinking I would buy the paperback and annotate it with the useful information, but no paperback is available and the hardback is almost $20 so not worth it for that price. Most of the information I already knew about helping fall asleep. I didn't need to know the why on sleep disorders or why I can't sleep. I want to know how to be able to sleep. This didn't hold a lot of good information. I'm assuming there isn't much more out there. It was an easy listen.
i
The only thing that helped! After months of sleeping issues, I listened to so many podcasts and they all said CBT is the gold standard. Well it is. I’m so relieved to have found this easy guide.
C
Most helpful book on better sleep than this lifelong insomniac has ever encountered. Thank you Mayo Clinic.
L
Excellent book.
J
Full of good info.
g
An interesting book that spends an inordinate amount of time explaining why you may have difficulty getting to sleep and staying that way. Unfortunately, the solutions offered are the same thing you read a thousand times if sleep is an issue.
R
Some good content, but overall a very sad tone. Seems written for an audience suffering from learned helplessness.
D
Pretty much, from what I can tell, is common wisdom.
I
Disappointed. Most of the info contained in this book can easily be found on the internet.
A
Some good info, but a lot of padding to make a decent sized book. Lots of anecdotal "evidence" that what works for one individual will work for you, too.
A
I haven't read the whole book yet, but looked at tips, employed one, and instantly had a better night's sleep! Great book Worth its weight in gold to me. I look forward to reading and employing other tips too. For those too who seek to be convinced by evidence based advice, this is the book for you!! First sleep book I have bought that had such an impact!!
S
I work with people who have difficulties sleeping. This book does a good job presenting basic information about sleep and sleep problems. It's a bit repetative, but that's not a big problem. I think it's a good resource for the general public that will help people better understand sleep and learn strategies for improving sleep, if it's a problem for you.
C
VERY COMPLETE, DETAILED, SCIENTIFIC ANALYSIS of every aspect of sleep issues. I found this book very helpful.
N
A book written on sleep.. written by AI? Not sure if that’s true but it’s so basic I’d think so.
O
Good advice
M
Excellent service but, more importantly, excellent book! Extremely valuable for those with insomnia. You don't need to wait for months for an appointment with a CBTI therapist!
L
Some good info. Some hypothesizes. Some guessing. Repetitive in some areas. Overall a good book. Not great. I expected more detail, but I’m a doctor who treats a lot of insomnia. So I’m wanting a lot of depth on physiology if sleep. That’s lacking in this book. Somewhat boring to listen to as audibles book. Reading it could be a chore.
c
Over the top!!!!!!
M
I have found that books from Mayo Clinic have helped me in learning what causes my health problems, ways I can deal with them and questions I can use when I see my doctors. These books have helped me, to help myself and with more information I can share with my concerned family. It helps me feel that I've more control of the many changes in my health and my life. It helps me feel more empowered.
T
The book gives you plenty of vague information and explanation on the reasons people can't sleep but if you need help it tells you to go see a doctor. Why should I spend money on a book just to tell me I need to see a doctor for help. I'm returning it
J
For someone who’s struggled with insomnia that produces severe anxiety, I highly recommend this workbook. I’m listening on Audible, but I also bought the actual book because I want to go back and take notes and recap some sections.I’m already taking the recommended actions to control my lack of sleep.
h
Great book, helped me sleep better after about a week of following the plan. Trust the plan.
J
my sleep doc recommended this. it's very interesting and there are some good ideas included.
b
This book has such good advice on insomnia and on anxiety. The steps are clear and well explained. the examples are very specific and helpful! The author gives several options to try to improve the situation. This is the best advice I have seen!!