🥗 Macro Nutrition Principles
Prioritise nutrient-dense whole foods, lean proteins, complex carbohydrates, and essential omega fatty acids to maintain metabolic balance.
- Optimal daily hydration targets (30-35ml per kg body weight)
- Micronutrient variety across colorful plant foods
- Managing glycemic index impact on energy stability
🏋️ Physical Fitness Pillars
A balanced lifestyle blends resistance training for muscle retention and Zone 2 aerobic training for cardiovascular longevity.
- Progressive overload resistance training (3-4x per week)
- 150 minutes of moderate cardiovascular activity weekly
- Mobility routines to maintain joint flexibility
🧠 Sleep Hygiene & Mental Wellness
Quality sleep improves cognitive functioning, immune system recovery, and emotional resilience.
- Maintaining consistent sleep schedules (7-9 hours)
- Limiting blue light exposure 60 minutes prior to sleep
- Daily mindfulness routines to keep cortisol levels low