First thing’s the brain, so start with 20 minutes of focused problem‑solving each day—small puzzles, math drills, or coding in a microgravity environment so the mind stays sharp. Add a daily 30‑minute brain‑wave meditation to keep cortisol low. For the body, split training into three blocks: 10 minutes of high‑intensity interval work on a treadmill‑style device, 15 minutes of resistance bands that simulate micro‑gravity loads, and a final 10 minutes of core‑stability drills on a suspension harness. Rotate the focus each week: one week cardio, one week strength, one week flexibility. Nutrition is key: high‑protein, low‑fat meals with electrolytes, plus a daily omega‑3 supplement for brain health. Hydration on a schedule, not just when thirsty. Finally, schedule routine ‘micro‑breaks’ every hour—five minutes of stretching or a quick walk on the treadmill. That keeps circulation, reduces the feeling of isolation, and lets the crew mentally reset. Keep everything logged, tweak based on real‑time data, and iterate until the crew feels like they’re still breathing, not just floating.