My everyday habits that keep me well
1. Start every morning with movement. I always spend 20 minutes on yoga, stretching or a warm-up. It helps me wake up and eases stiffness and puffiness.
2. Gua sha for face and body. This little tool has been everywhere with me for years. 5–10 minutes along the lines of my face, neck, chest and shoulders. With more time, it's handy for the belly and even legs. I always take it when I travel.
3. A paper book an hour before bed. Instead of scrolling, I let my nervous system rest and wind down. Suddenly there's time for my favourite books. It also gives me a break from the constant dopamine hits of the phone.
4. Box breathing when I feel anxious or restless. Breathe in for 4, hold for 4, breathe out for 4, hold for 4. A few rounds are enough.
5. Exercise every day. This never changes. Gym if I can, otherwise a run or a walk. It keeps both my body and my mind in shape and gives me a sense of stability. The older we get, the more we need to move, to support bone health and keep our muscle.
6. No sugar. Giving up sugar was hard: it's literally everywhere. I read every label to avoid hidden sugar, because steady energy, metabolic flexibility, a stable mood and a stable weight matter to me. I eat whole, minimally processed carbs: root vegetables, fruit, berries, vegetables and legumes.
7. Cooled root vegetables instead of refined grains. Cooked-then-cooled root vegetables contain resistant starch. It breaks down slowly, keeps blood glucose steadier after meals and feeds the gut microbiome. Refined grains have little fibre and fewer nutrients, so hunger comes back much sooner.
8. Watching my protein. I don't eat animal protein, so I always check: is there protein in every meal? My diet became more varied, with lots of legumes, seeds, tofu and tempeh. That's good for microbiome diversity too.
9. A big breakfast and a light dinner. I eat more in the morning, when digestion and glucose metabolism work best. In the evening I prefer lighter meals to keep blood sugar steady.
10. 20 different vegetables a week. I eat vegetables every day, but variety matters for the microbiome and for flavour. Some vegetables we see in every shop and always walk past. Aim for 20 different ones a week: you'll discover new tastes, cooking methods and combinations. Some gut bacteria feed specifically on fibre from, say, peas or beetroot. Check whether you get enough fibre: adults need around 25–30 g a day.
What habits have stayed with you for years and support your health?
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a health condition, please talk to your GP.
2. Gua sha for face and body. This little tool has been everywhere with me for years. 5–10 minutes along the lines of my face, neck, chest and shoulders. With more time, it's handy for the belly and even legs. I always take it when I travel.
3. A paper book an hour before bed. Instead of scrolling, I let my nervous system rest and wind down. Suddenly there's time for my favourite books. It also gives me a break from the constant dopamine hits of the phone.
4. Box breathing when I feel anxious or restless. Breathe in for 4, hold for 4, breathe out for 4, hold for 4. A few rounds are enough.
5. Exercise every day. This never changes. Gym if I can, otherwise a run or a walk. It keeps both my body and my mind in shape and gives me a sense of stability. The older we get, the more we need to move, to support bone health and keep our muscle.
6. No sugar. Giving up sugar was hard: it's literally everywhere. I read every label to avoid hidden sugar, because steady energy, metabolic flexibility, a stable mood and a stable weight matter to me. I eat whole, minimally processed carbs: root vegetables, fruit, berries, vegetables and legumes.
7. Cooled root vegetables instead of refined grains. Cooked-then-cooled root vegetables contain resistant starch. It breaks down slowly, keeps blood glucose steadier after meals and feeds the gut microbiome. Refined grains have little fibre and fewer nutrients, so hunger comes back much sooner.
8. Watching my protein. I don't eat animal protein, so I always check: is there protein in every meal? My diet became more varied, with lots of legumes, seeds, tofu and tempeh. That's good for microbiome diversity too.
9. A big breakfast and a light dinner. I eat more in the morning, when digestion and glucose metabolism work best. In the evening I prefer lighter meals to keep blood sugar steady.
10. 20 different vegetables a week. I eat vegetables every day, but variety matters for the microbiome and for flavour. Some vegetables we see in every shop and always walk past. Aim for 20 different ones a week: you'll discover new tastes, cooking methods and combinations. Some gut bacteria feed specifically on fibre from, say, peas or beetroot. Check whether you get enough fibre: adults need around 25–30 g a day.
What habits have stayed with you for years and support your health?
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a health condition, please talk to your GP.
