Overview

EVIDENCE BASED WAY TO BECOME HEALTHIER EVERY DAY This is a powerful, science-backed guide for ageing gracefully and living a long life full of strength and vibrant energy. Supported by the latest research in longevity, nutrition, metabolic health, and human physiology, this book translates complex science into practical steps you can apply today to stay active, sharp and full of purpose as you enter the later phases of life. It highlights that the four strongest pillars of health and longevity are Vigorous Exercise, Proteins, Omega-3 fatty acids, and Vitamin D. Vigorous exercise is the universally accepted most potent intervention for extending both lifespan and functional health span. Complementing this, optimal nutrition, specifically the intake of protein, Omega-3s, and Vitamin D-serves as the second most empowering tool to achieve a long and healthy life. It enables you to implement changes to the way you live which yield a range of extraordinary health benefits, including prevention of Lifestyle diseases insulin resistance, reduction of blood pressure, significant enhancement of cognitive function, preservation of lean muscle mass, and development of emotional resilience. What You Will Explore Inside This book is more than a health guide; it is a comprehensive, science-backed manual for a future filled with energy and purpose. Inside, you will explore invaluable scientific information on key areas of health and longevity: The Powerful Twins-Protein and Healthy Fats: Learn about the optimal sources of these essential macronutrients, including Fish, Nuts (Almonds, Walnuts, Pistachios), Seeds (Chia, Flax, Pumpkin), Whey Protein, Olive Oil, Soy, and Greek Yogurt. Quick & Healthy Food solutions: Discover an incredibly simple way to consume a full day's requirement of seeds in one go, plus a delicious whey protein shake with yogurt to perfectly start your day. Dietary Guidance: Explore specific foods proven effective for lowering cholesterol, blood pressure, and blood sugar. Managing the Six Enemies of Health & Longevity: Master the strategies for neutralizing the most common obstacles to long life, known as the ""Six S"": Sugar, Salt, Saturated Fats, Stress, Smoking & Spirits (excessive alcohol) Synergy of Physical Exercise: Learn the optimal way to combine Cardio (Zone-2), Strength Training, and HIIT to build muscle mass, strengthen cardiovascular health, and prevent accidents and falls. Sleep & Recovery: Understand the crucial role of Vitamin D and Vitamin B12 during sleep, and how to maximize your rest. Weight Management: Discover how to lose weight without sacrificing lean muscle mass. Integrate Yoga and Mindfulness: Ancient practices validated by modern science to combat stress, elevate mood, and cultivate inner peace. Circadian Rhythm Alignment: Learn how syncing your daily habits with your body's natural clock supercharges recovery, sleep, and self-healing. The Gut-Brain Axis: Understand why nurturing digestion with prebiotics and probiotics is the key to vitality, mood, and immunity. Predictive Health Monitoring: Leverage wearable smart devices for tracking key biomarkers and transforming predictive health monitoring. Truths About Common Conditions: Debunk the myths surrounding Blood Pressure, Diabetes, and Cholesterol and learn effective ways of dealing with lifestyle diseases. Adopt these proactive ways to sculpt a life of exceptional health, ensuring your later years are your best years. Start your journey to a longer, more vibrant life today.

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