Improve Immune Resilience
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Immune resilience — the ability to resist infection and recover quickly from illness — is primarily determined by four measurable lifestyle factors: sleep quality and duration, physical activity level, dietary quality (particularly micronutrient density), and acute stress load. None of these requires clinical measurement; all can be self-assessed using standard NHS-referenced tools and logged in real time. Establish a 7-day baseline across all four. Sleep: record total sleep duration in hours and subjective sleep quality (1–5 scale: 1 = very poor, 5 = excellent) each morning. Physical activity: record daily steps or activity minutes (a phone pedometer is sufficient). Dietary quality: record a simple 3-day diary midweek and count average daily servings of vegetables and fruit (5-a-day target) and oily fish servings per week (NHS target: 2 per week). Stress: record daily perceived stress on a 1–5 scale (1 = very calm, 5 = highly stressed) each evening. Average all four dimensions across the 7 days and identify which dimension is furthest from its target.
Proof required
Submit your 7-day immune resilience baseline: daily sleep duration and quality (1–5), daily step count or activity minutes, 3-day food diary with daily vegetable and fruit portion counts, and daily perceived stress score (1–5). Calculate 7-day averages for each dimension and identify the primary gap.
What gets checked
- All four dimensions are recorded in real time for 7 consecutive days — retrospective recall at the end of the week systematically underestimates stress scores and overestimates sleep quality; the diary must be recorded each morning/evening as instructed
- The 3-day food diary is midweek (not a weekend if weekday eating habits differ) and covers all meals and snacks — the vegetable and fruit count requires full-day coverage to be accurate
- One primary gap is identified — the dimension furthest from its NHS-referenced target is the focus for the 8-week programme; the M3 comparison will be most meaningful against this primary gap