🦍 Gorilla Strong Daily Longevity Checklist (Men 50+)

Strength, Discipline, and Survival: Your Gorilla Strong Path to 100

Morning (Wake-Up to Mid-Morning)

• ✅ Hydrate immediately – 16–20 oz water with electrolytes or a pinch of sea salt.

• ✅ Morning movement – 5–10 min mobility: hips, shoulders, spine.

• ✅ Sunlight exposure – 10–15 min outdoors for circadian rhythm & vitamin D.

• ✅ Protein breakfast – 30–40g protein (eggs, Greek yogurt, lean meat, protein shake).

• ✅ Supplements (if cleared by doctor) – Vitamin D3 + K2, Omega-3s, Magnesium, Creatine (5g).

• ✅ Daily planning – Write top 3 priorities. Keep stress low, purpose high.

Midday (Late Morning to Afternoon)

• ✅ Strength training (4–5x/week) – Focus on compound lifts:

  • Squat / Deadlift variations

  • Press / Pull

  • Loaded carries & sleds

  • Keep intensity: 70–85% effort, avoid ego lifting.

• ✅ Conditioning (2–3x/week) – Row, Air bike, sled pushes, circuits. Target heart health, VO₂ max.

• ✅ Protein-centered lunch – 30–40g protein + colorful vegetables + complex carbs (quinoa, oats, sweet potato).

• ✅ Post-meal walk – 10 min to aid digestion and blood sugar.

• ✅ Mental training – 10–15 min reading, meditation, or journaling. Keep brain sharp.

Evening (Late Afternoon to Night)

• ✅ Mobility or recovery work – Stretch, foam roll, contrast showers/ice baths if available.

• ✅ Balanced dinner – Lean protein, veggies, healthy fats (olive oil, avocado, nuts).

• ✅ Limit alcohol & sugar – They crush sleep, hormones, and recovery.

• ✅ Connection time – Family, friends, or community. Longevity = strong relationships.

• ✅ Gratitude practice – 2–3 things you’re thankful for. Keeps stress low.

• ✅ Tech cutoff – 1 hr before bed, dim lights, no screens.

• ✅ Sleep ritual – Aim 7–9 hrs. Cool, dark, quiet room. Consistent bedtime.

Non-Negotiables (Every Day)

• 🏋️ Lift heavy & move fast – Strength + conditioning are survival.

• 🥩 Hit protein target – 1g per pound of lean bodyweight.

• 🧘 Stay flexible & mobile – Prevent injuries before they happen.

• 🧠 Challenge your brain – Learn, adapt, evolve.

• ❤️ Maintain strong relationships – Longevity isn’t just muscle, it’s connection.

• 💤 Prioritize recovery – Sleep is anabolic.

⚡Bottom line: Discipline, not luck, decides if you hit 100. Eat like a warrior, train like your life depends on it (because it does), and never let comfort become your coffin.