Age Better in 30 Days

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Written by a Pharmacist • Certified Functional Medicine Practitioner • Personal Trainer

What you’ll get

• 12 tiny, 5-minute habits that boost energy, sleep, and digestion

• Gut-smart meal spacing and easy plate builds (no calorie counting)

• Hydration & mineral tips that lift focus and circulation

• Strength-at-any-age moves you can do at home (no gym required)

• Low-toxin home swaps (cookware, cleaners, plastics) made simple

• Herb & spice playbook to fight inflammation and support detox

• Sleep sanctuary checklist to improve deep, restorative sleep

Inside the 30-day plan

Week 1 — Foundations: whole-food plates, hydration targets, mindful meal spacing, 10-minute post-meal walks
Week 2 — Move & Strengthen: daily steps, sit-less breaks, 2–3 short strength sessions, balance drills
Week 3 — Restore & Protect: sleep sanctuary upgrades, evening screen rules, morning sunlight, simple stress resets
Week 4 — Longevity Add-Ons: homemade dressings, herbs/spices rotation, toxin-light home, EWG product swaps, blood donation awareness (if appropriate)

Who it’s for

Anyone who wants simple, science-based habits to feel lighter, stronger, and more focused—without counting calories or living at the gym.

About the author

I’m John Burke, RPh, CFMP, CPT—a pharmacist, functional medicine practitioner, and trainer. I help people fix metabolism and gut health with clear, doable routines that fit real life. Age Better in 30 Days your text here...