What You've Got:

55-page comprehensive lifestyle optimization system covering:

1. The Safe Exercise Protocol (12-Week Progressive Program)

   • Phase 1 (Weeks 1-4): Foundation walking program
   • Phase 2 (Weeks 5-8): Multi-modal cardio (cycling, swimming, variety)
   • Phase 3 (Weeks 9-12): Optimization with intervals + resistance training
   • Complete safe resistance training circuit (bodyweight + bands)
   • Exercise safety rules specific to hypertension

2. 30-Day Meal Plan + Top 10 Recipe Collection

   • Complete Week 1 meal plan table (all 7 days, 3 meals + snacks)
   • Core nutritional principles (sodium <1,500mg, potassium 4,000-5,000mg)
   • Three fully detailed recipes (Overnight Oats, Baked Salmon, Mediterranean Chickpea Salad)
   • Note indicating full 30-day plan with remaining 47 recipes included

3. The 7-Hour Sleep System

   • 5-phase daily protocol (Morning → Afternoon → Evening → Pre-Sleep → Sleep Optimization)
   • Exact timing for sunlight, caffeine, meals, screen cutoff
   • Sleep supplement recommendations (magnesium, L-theanine, tart cherry juice, melatonin dosing)
   • What to expect timeline (Days 1-3, 4-5, 6-7, after 2 weeks)

4. Daily Stress Reset Practices (5 Protocols)

   • Box Breathing (5 min) - Navy SEAL technique
   • Progressive Muscle Relaxation (10 min)
   • Gratitude Journaling (5 min)
   • Nature Exposure (15 min) - "forest bathing"
   • Evening Worry Dump (10 min)

5. The Habit Stacking Implementation System

   • 8-week phased rollout (prevents overwhelm)
   • Week 1-2: Foundation (sleep + morning routine)
   • Week 3-4: Movement (exercise + stress management)
   • Week 5-6: Nutrition (meal plan implementation)
   • Week 7-8: Full integration
   • Sample fully-implemented daily schedule
   • "Never miss twice" rule