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3 milestones
Immune Resilience Baseline: Four Lifestyle Factors
7 consecutive days of real-time logging (2–5 min per day) + 30 min to calculate averages
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.
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Eight Weeks Improving the Primary Immune Resilience Gap
8 weeks (3-day weekly logs, 5 min per day; weekly averages at Weeks 2/4/6/8)
The 8-week programme focuses specifically on the primary gap identified in M1 — not all four dimensions simultaneously. Research consistently shows that single-behaviour change is more sustainable than multi-behaviour change; addressing the primary gap produces the largest immune resilience improvement for this person at this time. Choose one specific, concrete change to make in the first two weeks of the programme, based on the primary gap. Common starting points: if sleep duration was below 7 hours, set a consistent bedtime 30–60 minutes earlier and a consistent wake time; if vegetable and fruit servings were below 3/day, add one serving to two meals per day; if perceived stress averaged above 3/5, introduce a 10-minute daily wind-down practice (walk, breathing, journalling). Continue logging all four dimensions weekly (3 days per week) throughout the 8 weeks to track the primary dimension and monitor the others. Calculate weekly averages for all four at Weeks 2, 4, 6, and 8.
Proof required
Submit (1) 3-day per week logs for all 8 weeks covering all four dimensions (sleep duration and quality, activity, vegetable and fruit servings, perceived stress); (2) weekly averages for the primary dimension at Weeks 2, 4, 6, and 8; (3) a brief description at Week 4 and Week 8 of the specific change made and whether it was maintained.
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Final Immune Resilience Comparison and Attestation
7 consecutive days of real-time M3 logging (2–5 min per day) + 30 min to compile comparison table
At Week 8, record the final 7-day diary using the same method as M1 — all four dimensions, real time, 7 consecutive days, midweek food diary. Calculate final 7-day averages for all four dimensions and compare to M1 in a side-by-side summary table. The primary dimension should show clear improvement from M1. Provide an attestation from one named person who observed the 8-week lifestyle changes — a household member, close colleague, or exercise partner who can describe what specifically changed in the primary dimension.
Proof required
Submit (1) M3 7-day diary (real time, 7 consecutive days) covering all four dimensions; (2) a side-by-side comparison table showing M1 and M3 7-day averages for all four dimensions; (3) an attestation from a named person who observed the lifestyle changes, specifically in the primary dimension, across the 8 weeks.
What gets checked
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Resources
Foundationstart here
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What a verifier looks for
You'll sign in first, then come straight back here.