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The Prime Life Labs Starter Sheet
One quiet, repeatable week. Movement, protein and recovery — laid out day by day so you can stop guessing and just begin.
Welcome. I'm Harland. You don't need a 5am start or a cupboard of supplements to begin. You need one quiet, repeatable week. Move a little most days, feed your muscle, and let your body actually recover. Do that, and you'll feel the difference by Sunday. Tick the box each day — that's the whole system.
Week of: (write the date, then start Monday)
Move
- 2 strength sessions a week (major muscles) — NHS advises strength work on 2+ days
- 150 min moderate activity a week — a brisk walk counts
- Daily 10–20 min walk + a balance drill most days
- One longer, easy walk at the weekend
Protein
- ~1.2 g per kg of your body weight, each day
- A protein source at every meal — eggs, fish, pulses, dairy, tofu
- Spread it out: ~25–30 g per meal suits muscle as we age
- SACN sets the adult RNI at 0.75 g/kg; many over-50s do better a little higher
Recover
- 7–9 hours sleep (NHS)
- 6–8 mugs or glasses of fluid a day; more when active
- One full rest day — walking only
- Alcohol within UK low-risk guidance: ≤14 units/week, spread out
| Day | Today's move | Protein focus | Recover tonight | Done |
|---|---|---|---|---|
| Mon | Strength A — sit-to-stand, wall press-up, hip hinge (2×8) | Protein at all 3 meals | Wind down screen-free, aim 7h+ | |
| Tue | 20-min brisk walk | ~25 g protein at lunch | Phone out of the bedroom | |
| Wed | Strength B — step-ups, single-leg balance, band row (2×8) | Greek-yogurt or boiled-egg snack | Hydration log, early night | |
| Thu | 25-min walk + 2-min balance drill | Protein at breakfast (don't skip it) | Earlier to bed than usual | |
| Fri | Easy floor mobility — hips, spine, ankles (8 min) | Oily fish or lentil/bean dinner | Keep alcohol within your week's limit | |
| Sat | Longer walk, 45–60 min outdoors | Protein-rich brunch | One true rest from training | |
| Sun | Full rest or a gentle stroll only | Plan the week's meals ahead | Sleep hygiene — same wake time tomorrow |
A few honest notes
- Strength "counts" if it feels hard by the last couple of reps — not painful, just effortful.
- Brisk means you can talk, but not sing. That's the zone that builds the engine.
- Balance work is the quiet hero after 50 — do it near a wall or chair at first.
Before you start
- This is educational, not medical advice.
- Check with your GP before starting anything new — especially if you've been inactive or have a condition.
- Miss a day? Don't compensate. Just take the next one. Consistency, not perfection.
Educational purposes only. Not medical advice. The protein figure (~1.2 g/kg) sits above the SACN adult Reference Nutrient Intake of 0.75 g/kg because preserving muscle gets harder with age; if you have kidney concerns, confirm an appropriate target with your GP or a registered dietitian. NHS physical-activity and sleep guidelines are referenced for general guidance only.
Keep the Starter Sheet — and the next step
Drop your email and it's yours to print. I'll also send the occasional calm, useful note — never noise.
Educational purposes only. Not medical advice. Consult a physician before starting any new programme.