Looking and feeling good need not be expensive or complicated. These five simple habits, when combined together, will increase your energy & mood, make you feel calmer & happier, and best of all, keep you healthy and fit.

1. Hydration Kickstart

• Drink a large glass of warm water upon waking up to rehydrate & energise your body.

• Aim to drink 2-3L of water daily, with the majority consumed early in the day.

• Consider adding electrolytes for deep cellular hydration, especially for energy and recovery.
  (We like LMNT sugar-free electrolytes, but you can also create your own using the recipe provided here .)

• An easy way to gauge if you’re drinking enough is if your urine is clear.

2. Exercise for Vitality

’’Dr Peter Attia: “Exercise is the closest thing we have to a miracle drug for enhancing life quality and increasing lifespan.’’

• Make a daily commitment to exercise to boost metabolism, prevent muscle aches, and promote overall health. You’ll enjoy the sense of accomplishment and the increased vitality you’ll experience with this positive habit.

• Include muscle-strengthening exercises for vitality. Muscle strength is crucial for ageing well—a key predictor of lifespan and health span.

• For those short on time, Dr. Zac Bush’s 5-minute workout can be a game-changer. This workout is designed to enhance muscle strength, prevent sugar spikes (which can lead to energy crashes and weight gain), and aid weight loss by producing more nitric oxide in the body. (At our daily morning team briefs, we do this 5-minute routine for focus and energy—it’s a great hack for metabolic health).

3. Optimal Pro-Ageing Diet

• Cut out sugar and refined carbs, including fruit juice.

• Drink alcohol in moderation.

• Prioritise fresh foods in your diet.

• Ensure each meal includes healthy fats and high-quality protein.

• Consider cutting out dairy and gluten if you have skin issues.

• Start your day with a breakfast rich in healthy fats and protein for optimal focus and energy. For example, try egg, avocado and coffee with soy milk (sweetened with xylitol).

• Incorporate a daily veggie smoothie to load up on nutrition and energy. Use fresh greens like kale, spinach, and avocado, mixed with coconut or filtered water.

• Follow the 80/20 rule with these eating guidelines to maintain your optimal weight, enjoy clear skin, and balance hormones.

4. Stress Reduction for Inflammation Control

• Practice stress reduction techniques such as mindfulness, meditation, or deep breathing to stay calm and prioritise quiet moments for yourself. This will enable you to focus on what’s important in your life.

• Ensure sufficient sleep to support natural healing processes and reduce inflammation.

• Supplement with vitamin C and magnesium to support stress response and reduce inflammation.

• Explore vagus nerve reset methods, such as cold baths or infrared light therapy, to activate the parasympathetic nervous system and reduce stress.

• Consider light therapy to regulate circadian rhythms and promote relaxation, potentially lowering inflammation.

 
5. Prioritise Sleep

Getting good quality sleep is one of the most critical and often overlooked factors in staying healthy, looking youthful, and slowing ageing.

• Be intentional about your sleep habits; quality sleep doesn’t happen automatically.

• Establish a sleep ritual to wind down, avoiding alcohol and eating at least 2 hours before bedtime if possible.

• Engage in relaxing activities to calm the mind before bed.

• Keep your sleeping environment cool and dark to promote better sleep quality.

• Consider taking a bedtime supplement like magnesium to relax and facilitate deeper sleep.

• Drink an anti-inflammatory bedtime drink (such as warm golden turmeric milk) to further support relaxation and reduce inflammation.