Chapter 1.
Those suffering from chronic pain

Case 1: When I was called old, I became an old man.
Case 2: A high school student suffering from neck, shoulder, and back pain
Case 3: A self-employed man in his 40s suffering from chronic indigestion.
Case 4: A housewife in her 60s suffering from chronic insomnia due to stress.
Case 5: A 50-year-old businessperson suffering from burnout due to excessive work.
Case 6: A 40-year-old office worker still suffering after two back surgeries.
Case 7: An elderly college student who spends 20 hours a day lying down.
Case 8: A housewife in her 50s with Parkinson's disease who fell frequently.
Case 9: A 40-year-old office worker with severe scoliosis
Case 10: A 50-year-old office worker who drinks alcohol every day to relieve chronic pain and depression.
+ Lifestyle prescription guidelines for each case

Chapter 2.
If your lifestyle is messed up, you can age without actually aging.

Aging vs. Senility.
It's clearly different
Self-diagnosis of aging
Healthy life expectancy varies from person to person; ultimately, it's lifestyle habits that matter.
The importance of lifestyle habits as revealed by epigenetics
The relationship between body and mind revealed by psychoneuroimmunology
How much do eating habits affect your health?
A sedentary lifestyle that accelerates aging

Chapter 3.
4050 Lifestyle Reset 66-Day Project

Mind 01 Separate external and internal stress
Heart 02 Understand and manage acute and chronic stress.
Heart 03 5 Ways to Increase Resilience
Heart 04 Distinguish between unavoidable and avoidable suffering
Heart 05 Get some sunlight outdoors for 10 minutes a day.
Heart 06 STOP - BANG Test to check your sleep quality
Heart 07 Practice good sleep hygiene habits
Heart 08 Let's improve your sleeping posture
Mind 09 Let's try mindfulness meditation
Let's learn the 10 three breathing techniques of the heart.
Heart 11 Let's create a 100% sustainable relaxation list.
Let's take a break with the Pomodoro technique.
Let's practice the relaxation response of the heart 13.
Heart 14 Call your family, friends, and acquaintances to check on them.
15. Have at least one regular meeting.
Heart 16: Learn how to prevent and overcome burnout.
Heart 17 Brain Training to Prevent Dementia
Mind 18 Let's reframe unproductive thoughts
Heart 19: Let's have a growth mindset
Heart 20 Let's speak with positive emotions
Heart 21: Let's make it a habit to be grateful once a day.
Heart 22 Let's make a bucket list

Food 01 Let's keep a daily meal record
Food 02 Natural plant-based diet that you can understand and practice right away
Food 03 The most important thing is to eat a variety of foods
Food 04 Eat 20% less than usual
Food 05 Reduce your intake of red meat, processed meat, and processed foods.
Food 06 Limit simple and refined carbohydrates
Food 07 Clean Fifteen (Clean 15) Let's eat produce
Food 08 Let's learn about the importance of micronutrients.
Food 09 Prevent constipation with fiber-rich foods
Food 10 Let's develop the habit of eating food slowly.
Food 11 Increase your intake of plant-based protein
Eat 12 and keep your daily recommended sodium intake and excrete sufficiently.
Food 13: Eat foods that help prevent dementia
Food 14 Let's improve our water drinking habits
Food 15 Let's improve our coffee drinking habits
16. Gradually reduce your drinking.
Food 17 Let's cook new food ourselves
Let's enjoy eating 18 colorful foods.
Food 19 Keep your smartphone away during mealtimes
Let's take a look at the nutritional information for Food 20.
Food 21 4050 Recommended Supplements
The diet of the 22-40-50 age group must be different.

Body 01 The beginning of body shape correction, correct breathing
Body 02 Avoid 7 Bad Postures
Body 03 Correct sitting posture for sedentary people
Body 04 Look straight ahead instead of bowing your head.
Body 05 Thermal massage to relieve eye fatigue
Body 06 Massage to relieve tension headaches
Body 07 Temporomandibular Joint Stretching for Chewing Activities
Body 08 Let's actively increase physical activity in our daily lives.
Body 09 Learn how to exercise safely
Body 10 Let's do aerobic exercise for 30 minutes at medium intensity.
Strengthen your body type 11 2 muscles
Body 12 Finger Flexor Muscle Stretch
Body 13 Shoulder Bone Exercise to Relieve Shoulder Tension
Body 14 Shoulder Exercises to Prevent Frozen Shoulder
Exercise 15 Effective for Elbow Pain
Body 16 7 Core Exercises to Strengthen Your Back
Body 17 Stretches to Reduce Hip Pain
Body 18: Sole Clapping to Build Inner Thigh Muscles
Body 19 Patellar Massage to Prevent Arthritis
Body 20 One-legged stand to improve balance
Body 21 Calf Relaxation Massage to Help with Blood Circulation
Body 22 Observe your feet every day

Appendix - 66-Day Lifestyle Reset Project Checklist

In an era where numerical age and health do not match.

If your lifestyle is messed up, you can become old regardless of your age.

Aging is the phenomenon in which the structure and function of the body deteriorates over time, and frailty refers to the phenomenon in which the physiological capacity to cope with stress occurring internally and externally of the body decreases.
That is, aging is closely related to age, but senility can also occur regardless of age.
For example, even young people become old if they are bedridden for a long time or do not exercise at all.
It is difficult to stop the passage of time, but even people of the same age can live completely different lives depending on the degree of aging.
In other words, if we want to live a long and healthy life, what we need to worry about is aging, and the easiest and most effective way to do this is to improve our lifestyle habits.
Even if you are physically disabled due to an accident or illness, the degree of aging varies depending on how you manage your lifestyle.


Let's say there are two people of the same age who are experiencing similar pain.
The prognosis for someone who thinks negatively about everything, habitually drinks alcohol to forget their depression, eats lightly, goes to bed late, and doesn't exercise is bound to be different from that of someone who makes a multifaceted effort to recover healthily.
Even if it is not noticeable right away, the difference will gradually increase as each day passes.


Mind habits, food habits, body exercise habits
It is important to improve by striking a balance.

When you're told to change your bad lifestyle habits when you're not seriously ill, you tend to turn a deaf ear.
When I hear feedback like this after a health checkup, I feel relieved that my health condition is not yet so bad that I need to take medication or have surgery.
As you get older each year, you start making loose resolutions to take better care of your health, but if you don't know where to start right away, open this book.
The key point emphasized in 『4050 Lifestyle Reset』 is that when improving lifestyle habits, you must balance the three aspects of mind (心) habits, food (食) habits, and body (體) exercise habits.


▶ If you eat processed foods for a quick meal, sleep late every day, and exercise diligently
▶ If you eat a healthy diet but have trouble relieving stress
▶ If you don't drink or smoke, but don't exercise too much either, etc.

If you ignore the balance of the three [mind/food/body] and focus on one or two things, you may face unexpected problems.
We've selected and suggested 66 ways to improve your habits, 22 for each item, so even if it's a little inconvenient or a little late, let's try to improve them in a balanced way.


How long will we just look with our eyes and understand with our heads?
If you start practicing now, you will see results right away.


Now, empty promises must stop.
Look back on your daily life and see if you're still just clicking and taking screenshots of health information even though you're looking for it more than before, if you've been wondering for months whether to exercise near your office or home and haven't even registered, or if your efforts to cut down on delivery food are being abandoned because of laziness.
If you've decided to take care of your health but are still putting it off, you need to open this book.
We went beyond simply emphasizing the importance of lifestyle habits and focused on structuring it to help you practice them consistently.
If you follow one improvement method per day for your mental habits, eating habits, and physical exercise habits, it will take 22 days.
Once is not enough, so let's do it exactly three times.
After 66 days, you will definitely have formed a good habit.