21 Golden Rules for Health and Energy
21 Golden Rules for Health and Energy: A Survival Guide for the Modern World
Hello, Champions!
We all want the same thing: to wake up in the morning with energy, to feel good in our skin, and to have the strength to pursue our dreams (or at least to catch the bus without needing an oxygen mask). But in today’s fast-paced world, between work, family, and that never-ending to-do list, health often takes a back seat.
As your nutrition coaches (and friends on this adventure), we’ve put together 21 tried-and-true “tricks”, 21 golden rules for health and energy that really work. This isn’t a strict regimen, but a guide to small, smart steps that lead to big results. Let’s get started!
Fuel – or what we put on our plate
Food is much more than satisfying hunger. It is information for every cell in our body. Here’s how to give it the right signals.
- Protein and fiber – your best friends. At every meal! Protein will keep you full and will drastically reduce the desire for something sweet in the afternoon. Fiber (from vegetables, fresh leaves and spices, legumes) is the “cleaner” of your digestive system.
- The 80 percent principle. Stop eating a little before you feel completely full. Give your brain 15-20 minutes to receive the signal “You have a shipment, I am satisfied!”. You don’t have to empty your plate just because your grandmother said so.
- Be smart with fats. Avoid “heavy” fats from fried, breaded and highly processed foods. But don’t go to extremes! A little quality bacon with leeks at Christmas is a ritual, not a sin 😉. Your body needs good fats – avocados, nuts, olive oil, olives, oily fish.
- Carbohydrates are not the enemy! Just choose the right ones. Forget about the “fast” bombs of white flour and sugar. Emphasize complex carbohydrates from vegetables (at any time!), quinoa, oatmeal, whole grains. Fruits are great, but eat them mainly in the first half of the day, when you need energy.
- “Forbidden Fruit” tactic. If you binge eat something, don’t beat yourself up. Eat a little, consciously, and move on. If you completely ban it, you risk “exploding” at the first opportunity and eating quantities that you will regret later.
- Become a detective in the store: read the labels. Marketing is a brilliant thing. “Sugar-free”, “fitness”, “natural” are often just words. Learn to recognize hidden sugar, trans fats and a long list of “E-numbers”. Also take a look at the glycemic index – it will show you which foods shoot your blood sugar sky high.
- Sugar – the sweet energy thief. It is a major catalyst for inflammation, fatigue and a host of diseases. And no, “brown” sugar is not magically better. Sugar is still sugar. Reduce it to a minimum and watch your energy soar.
- Hydration, hydration, hydration! Before reaching for your coffee or something to eat, drink a glass of water. Fatigue, headaches, and even swelling (edema) are often your body’s cry for water. When you’re dehydrated, your body holds onto fluids “just in case.” Drink water regularly throughout the day! Read that again: water, not beer or soda!
Movement – because we weren’t made to sit still
Your body was made to move. Your muscles, bones, and heart love it.
- Move every day. It doesn’t have to be a marathon. A walk during your lunch break, taking the stairs instead of the elevator, a quick workout in the morning – everything counts. There’s 10 minutes until the next city bus – can’t you walk to the next stop in that time? Make movement an integral part of your day, just like brushing your teeth.
- “Get outside” – even (and especially) if you work from home. The four walls can be cozy, but also oppressive. Only at home will you get sick without being sick. Plan an outing – to the store, the park or just for a breath of fresh air.
- Embrace the sun! Sunlight is a free source of vitamin D, which is key for immunity and bones. It’s also proven to improve mood. 15-20 minutes of sunshine a day is a great start.
- Don’t skip strength training. As we age, we lose muscle mass, which slows down our metabolism and makes us weaker. Strength training is the best way to “hack” aging. More muscle = faster metabolism and a stronger body.
- Train smart, not just sweat. If your goal is to burn fat (for example, with cardio or running), don’t aim to spit out your lungs. Keep your heart rate in the fat-burning zone (about 60-70% of your maximum heart rate). Sweating a lot doesn’t mean you’re burning fat – it just means you’re losing water.
- Get up from your chair every hour. Set an alarm if you need to. Get up, move around, stretch for 2-3 minutes. “Sitting is the new smoking” – there’s a reason this phrase is so popular.
Restart – the art of rest and relaxation
You can eat perfectly and train hard, but without quality rest, everything is in vain.
- The sanctuary of sleep: 7-8 hours. Sleep is not a luxury, but a vital necessity. During sleep, the body recovers, hormones are regulated, and the brain “cleans out the trash.” Try to sleep in the dark part of the day. If you work nights, think seriously – what is more important in the long run: more money or better health?
- Master stress before it master you. Chronic stress is a silent killer. It doesn’t just make you feel bad – it pushes you towards poor food choices (“stress eating”), ruins your sleep and exhausts your adrenal glands. Find your outlet: breathing exercises, meditation, a walk in nature, a hobby.
Prevention – be the boss of your own body
The best treatment is prevention.
- Listen to your body – it’s talking to you. Don’t ignore the signals. Constant fatigue, unexplained weight gain, aches and pains here and there – these are the “lights” that light up on the dashboard. Maintain your teeth. Your body whispers before it starts screaming.
- Preventive check-ups are for the smart ones. Don’t wait for something to hurt you. Schedule annual check-ups and tests. This is an investment in your peace of mind and future.
- Be an active partner with your doctor. When you are examined, do not be a passive patient. Ask questions, be interested, share your observations. If something worries you or you have doubts, it is always a good idea to seek a second opinion. You are responsible for your health.
- Weight control is health control. Weight gain is rarely just a cosmetic problem. It is an indicator that something in your lifestyle and diet needs to change for the better. Maintaining a healthy weight is the foundation of a quality life.
- And finally: Be kind to yourself! You cannot be perfect every day. There will be days with pizza, missed workouts or insufficient sleep. The important thing is the direction! Aim for progress, not perfectionism. Tomorrow is a new day and a new opportunity to make good choices.
Let’s summarize
Healthcare is not a sprint, but a marathon with pleasant views along the way. We hope this guide serves as a map for you. And remember, Galya and I are always here to support you on your journey!
Bibliography (or where we draw inspiration and knowledge from)
The information and advice in this article, these 21 golden rules for health and energy, did not fall from the sky (although some of them we wish were so easy). They are the result of:
- Hundreds of hours of reading scientific publications, trainings, textbooks on nutrition, dietetics, and studies on human metabolism while our coffee gets cold.
- The invaluable experience gained from working with dozens (actually over 600) of our clients and friends who trusted us on the path to their better “selves”.
- Personal experiments with all kinds of foods, workouts, and regimens – some successful, others… well, let’s say, quite instructive. 😅
- The principle “Grandma knows best” (with a modern interpretation) – we refract age-old wisdom through the prism of modern science. Yes, sunshine and clean eating will always be in fashion.
- Several bookshelves on the psychology of nutrition, the power of habits, and the connection between stress and waistline.
And most of all – everything is supported by common sense and a sincere desire to be helpful.
