🦍 Gorilla Strong Daily Longevity Checklist (Women 50+)

The Gorilla Strong Playbook: How Women Over 50 Can Stay Strong, Sexy, and Standing Tall at 100

Morning (Wake-Up to Mid-Morning)

• ✅ Hydrate first – 16–20 oz water with electrolytes or lemon.

• ✅ Mobility & activation – 5–10 min hips, spine, shoulders.

• ✅ Sunlight exposure – 10–15 min outdoors to boost circadian rhythm, mood, and vitamin D.

• ✅ Protein-rich breakfast – 25–35g protein (eggs, Greek yogurt, protein shake, cottage cheese).

• ✅ Supplements (if approved by doctor) – Vitamin D3 + K2, Omega-3s, Magnesium, Collagen or Calcium for bone density, Creatine (3–5g).

• ✅ Morning mindset – Write 3 priorities & 1 affirmation.

Midday (Late Morning to Afternoon)

• ✅ Strength training (3–4x/week) – Focus on bone & muscle builders:

  • Squats, Deadlifts, Hip Hinges

  • Push (press), Pull (rows, pull-ups)

  • Carries & lunges for balance/stability

  • Moderate intensity (60–80%), safe form, progressive overload

• ✅ Conditioning (2–3x/week) – Brisk walking, rowing, biking, sled pushes. Improves cardiovascular health & metabolic function.

• ✅ Protein-centered lunch – 25–35g protein + colorful veggies + healthy carbs (quinoa, rice, sweet potato).

• ✅ 10-min walk – Lowers blood sugar, supports digestion.

• ✅ Mental strength – Read, meditate, journal, or practice deep breathing.

Evening (Late Afternoon to Night)

• ✅ Mobility/recovery – Yoga flow, stretching, foam roll, or light walk.

• ✅ Balanced dinner – Lean protein, high-fiber vegetables, healthy fats (olive oil, avocado, nuts).

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

• ✅ Connection – Time with family, friends, or community. Longevity thrives on relationships.

• ✅ Gratitude check-in – Write 2–3 things you’re thankful for.

• ✅ Screen cutoff – 1 hr before bed. Dim lights, no blue light.

• ✅ Sleep ritual – 7–9 hrs in a cool, dark, quiet room. Consistency is key.

Non-Negotiables (Every Day)

• 🏋️ Lift weights – Strong bones, strong muscles = strong life.

• 🥩 Hit protein target – ~0.8–1g per pound of bodyweight (lean mass goal).

• 🧘 Stay mobile – Hips, shoulders, and back daily.

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

• ❤️ Nurture relationships – They’re as critical as training.

• 💤 Prioritize recovery – Sleep is where you rebuild.

⚡Bottom line for women: Strength training and discipline aren’t optional—they’re the shield against fragility, weakness, and decline. You want to be unstoppable at 60, 70, 80, and still fierce at 100.