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Getting the correct balance of macro and micronutrients is essential for optimal metabolic function, energy regulation, and satiety. Protein supports muscle synthesis and repair, fibre promotes gut health and digestive function, and healthy fats support hormone balance, brain function, and cardiovascular health.
Aim for 1.2–2.2 g/kg of protein per day, adjusted for activity level, age, and goals.
Target 30–50 g of fibre per day from fruits, vegetables, and whole foods.
Include healthy fats such as fatty fish, olive oil, olives, nuts, and avocado.
Frequent snacking on refined carbohydrates or added sugars causes repeated insulin spikes, increasing the risk of insulin resistance over time. Late night snacking is particularly impactful, as it can impair overnight glucose regulation and metabolic recovery during sleep.
Staying hydrated is critical for blood volume, circulation, thermoregulation, kidney function, and nutrient transport. Water needs vary based on body size, climate, and activity level. Most adults require 2.7–3.7 litres per day, and during prolonged exercise or heavy sweating, electrolyte replacement may be beneficial.
Sleep is essential for metabolic recovery, hormone regulation, and overall health. Maintain a cool (18–19 °C), dark, and quiet bedroom. Reserve your bed for sleep only and limit stimulating screens or stressful tasks in the 1–2 hours before bed.
Uninterrupted sleep is critical for recovery and metabolic health. Avoid late meals, alcohol, caffeine after midday, and large fluids close to bedtime, which can impair sleep quality and glucose regulation. Minimise environmental disturbances where possible.
Consistent sleep schedules stabilise your circadian rhythm, improving sleep onset and quality. Aim to keep your routine similar throughout the week, including weekends. Morning light exposure helps reinforce your internal clock.
Sedentary behaviour increases risk of chronic disease and all-cause mortality. Aim for 7,000+ steps per day and include short walks or light movement after meals to support glucose uptake into working muscle.
Strength training builds muscle mass, improves glucose disposal, preserves bone density, and helps prevent falls and maintain independence with aging. Include progressive overload by gradually increasing weight, sets, repetitions, or time under tension. Combine compound and isolation exercises, incorporate unilateral movements, and as you improve, include explosive/power-based movements to preserve fast-twitch muscle fibres. Aim to include strength training 2–4 times per week, based on ability and recovery.
Cardio-respiratory training improves mitochondrial function, cardiovascular health, metabolic flexibility, and overall aerobic capacity—key drivers of health span and lifespan. A combination of moderate-intensity aerobic training (Zone 2) and high-intensity interval training (VO₂ max) supports comprehensive cardio-respiratory fitness.
Zone 2: Sustained, steady exercise (typically 45–60 minutes) where speaking in full sentences is possible but slightly uncomfortable. Zone 2 training improves mitochondrial efficiency, fat oxidation, and overall metabolic health.
High-intensity interval training (VO₂ max): Short bouts of very hard effort (e.g. 4–6 × 4-minute intervals with equal recovery) that improve maximal oxygen uptake (VO₂ max), one of the strongest predictors of longevity.
As a general guide, aim for 2–4 Zone 2 sessions per week and 1–2 VO₂ max sessions, adjusting volume and intensity based on current fitness and recovery. When time is constrained, higher-intensity sessions can provide a more time efficient stimulus for improving cardio-respiratory fitness.
VO₂ max training improves cardiovascular fitness and the body’s ability to use oxygen, one of the strongest predictors of longevity. Intervals typically consist of 4–6 high-intensity 4-minute efforts with equal recovery periods, performed 1–2 times per week to avoid overtraining.
Stability, mobility, and flexibility work reduce injury risk, support joint health, and help you continue training consistently over time. Aim to include these practices 2–3 times per week, or more frequently as needed.
