Hydration

Drink water regularly throughout the day and use thirst, urine colour, activity and environmental conditions to guide intake.

A general starting point is approximately 25 mL of water per kilogram of body weight per day, although individual requirements vary. Increase fluid intake when exercising, spending time in hot weather, or sweating heavily.

Having 250–500 mL of water after waking is a simple way to begin the day, but there is no need to force a specific amount if you are not thirsty.

Avoid drinking large amounts of fluid immediately before bed if this disrupts your sleep.

Urine should generally be pale yellow/straw-coloured. Very dark urine may indicate that you need more fluid, while persistently clear urine may mean that you are drinking more than necessary. Urine colour should be considered alongside thirst, exercise, temperature and sweating rather than used as the sole measure of hydration.

For prolonged or heavy exercise, particularly in hot conditions, replace fluids and electrolytes according to the amount of fluid and sodium lost through sweating. Routine electrolyte supplementation is not necessary for everyone.

Intermittent Fasting

If intermittent fasting suits you, a 12-meal-per-week pattern can be used as one possible eating structure:

• Five days with two meals.
• Two days with one meal.
• Keep the one-meal days non-consecutive.
• Ensure that the eating pattern still provides sufficient protein, fibre, energy, vitamins, minerals and healthy fats.

Fasting is a lifestyle option, not a requirement for good health. There is no need to force fasting if it causes excessive hunger, fatigue, poor concentration, reduced exercise performance or inadequate nutrition.

People who are pregnant or breastfeeding, underweight, have a history of an eating disorder, have diabetes, have significant medical conditions, or take medication affected by food intake should discuss fasting with their doctor before starting.

During fasting, remain adequately hydrated. Electrolytes should be individualised rather than automatically taken simply because you are fasting.

Breathing and Stress Management

Practise slow breathing as a simple relaxation technique.

A useful exercise is:

Inhale gently through the nose for 5 seconds → exhale slowly for 7 seconds → repeat for 6 cycles.

Practise this 2–10 times throughout the day as desired, particularly during periods of stress.

Slow breathing can promote relaxation and may temporarily lower heart rate and blood pressure. It should be viewed as a stress-management technique rather than a replacement for medical treatment of high blood pressure or other medical conditions.

Caffeine

If you enjoy coffee, 1–2 coffees per day is reasonable for most healthy adults.

You may choose to have your first coffee 30–90 minutes after waking if this suits your routine, but there is no medical requirement to delay caffeine after waking.

Avoid caffeine sufficiently far before bedtime to prevent it from interfering with sleep. An 8-hour caffeine-free period before bed is a conservative option, particularly for people who are sensitive to caffeine.

Green tea can also be included. Two cups of unsweetened green tea per day is a reasonable choice if you enjoy it.

Consider your total daily caffeine intake from coffee, tea, energy drinks and other sources.

Alcohol

For the lowest health risk, avoid alcohol.

If you choose to drink, keep consumption as low as possible and follow current Australian alcohol guidelines.

Fruit and Vegetables

Aim for a wide variety of whole fruits and vegetables.

A simple daily target is:

• At least two servings of whole fruit.
• Plenty of vegetables, particularly leafy greens and a variety of different coloured vegetables.

Good choices include:

• Leafy greens
• Broccoli
• Carrots
• Capsicum
• Zucchini
• Cucumber
• Tomatoes
• Mushrooms
• Cauliflower
• Beans and other legumes

Variation is important because different foods provide different combinations of fibre, vitamins, minerals and beneficial plant compounds.

Whole fruit is generally preferable to fruit juice because it provides more fibre and is more filling.

Smoothies can still be nutritious, particularly when made from whole fruit and vegetables and combined with protein or healthy fats. However, eating whole fruit is often more satisfying and makes it easier to control portion size.

Daily Movement

Take an outdoor walk for at least 25 minutes every day, or accumulate an equivalent amount of physical activity throughout the day.

Walking provides cardiovascular, metabolic and mental-health benefits and is an excellent foundation for a healthy lifestyle.

Whenever possible, combine walking with regular exposure to daylight and outdoor environments.

Strength, Cardio and HIIT

Build a balanced exercise programme rather than relying on HIIT alone.

Aim for:

• Strength/resistance training at least 2 days per week.
• Regular moderate-intensity aerobic activity.
• Daily walking or other regular movement.
• HIIT 1–3 times per week if your fitness level and recovery allow it.

A simple HIIT format is:

30 seconds of higher-intensity exercise → 30 seconds of easier recovery → repeat.

For example, three 15-minute sessions per week can provide a practical starting point.

HIIT can incorporate activities such as cycling, running, rowing or bodyweight exercises. Strength training should also include progressive resistance exercises targeting the major muscle groups.

Examples include:

• Squats
• Lunges
• Push-ups
• Rows
• Presses
• Deadlift variations
• Planks and other core exercises

If you are new to vigorous exercise, build intensity gradually.

Bedroom Environment

Create a bedroom environment that promotes good sleep.

Keep the room:

• Comfortable and cool
• Dark
• Quiet
• Well ventilated

A temperature around 17–19°C may be comfortable for some people, but there is no universally ideal temperature. Choose the temperature at which you sleep best.

Evening Eating

Avoid large meals immediately before bed, particularly if they cause reflux, discomfort or interfere with sleep.

A five-hour food-free period before bedtime is optional, not a requirement. If it suits your eating schedule and does not interfere with adequate nutrition, it can be used.

The priority is overall dietary quality and sufficient nutrition rather than following an exact number of fasting hours every night.

Meal Composition and Food Order

Build meals around whole, minimally processed foods.

When practical, begin meals with fibre-rich vegetables, followed by a protein source and then the remaining components of the meal.

Vegetables provide fibre and water and may slow gastric emptying and carbohydrate absorption, which can help moderate the post-meal glucose response.

A balanced meal can include:

1. Vegetables or salad
2. Protein
3. Healthy fats
4. High-quality carbohydrate/starchy foods according to individual energy needs

Examples of protein include:

• Eggs
• Fish
• Chicken
• Lean meat
• Greek yoghurt
• Cottage cheese
• Beans
• Lentils
• Tofu

Healthy fats can include:

• Extra-virgin olive oil
• Avocado
• Nuts
• Seeds

High-quality carbohydrate sources can include:

• Potatoes
• Sweet potatoes
• Brown or whole-grain rice
• Whole-grain bread
• Whole-grain pasta
• Oats
• Beans and legumes
• Whole fruit

Carbohydrates

There is no need to completely eliminate carbohydrates unless there is a specific medical or dietary reason to do so.

When practical, pair carbohydrate-rich foods with protein, fibre or healthy fats. This can improve satiety and may moderate the post-meal glucose response.

Examples:

• Bread + eggs or avocado
• Rice + chicken, fish or tofu
• Pasta + lean meat, beans or olive oil
• Potatoes + salmon or eggs
• Fruit + Greek yoghurt, nuts or seeds

Carbohydrate-containing foods do not need to be avoided simply because they are eaten alone. Overall dietary quality, portion size, fibre intake and total energy intake are more important.

Breakfast

A nutritious breakfast should provide a combination of protein, fibre and minimally processed foods if breakfast fits your eating schedule.

For example:

Spinach, mushrooms and tomato → eggs → avocado or extra-virgin olive oil → whole-grain toast or potatoes.

Other excellent breakfast options include:

• Oats with Greek yoghurt, berries and nuts
• Greek yoghurt with fruit, nuts and seeds
• Eggs with vegetables and whole-grain toast
• Smoked salmon with vegetables and whole-grain toast
• Beans with eggs and vegetables

There is no need to avoid oats or whole-grain cereals. Instead, minimise highly processed cereals that contain large amounts of added sugar.

Processed meats such as bacon are best treated as occasional foods rather than everyday staples.

Protein

Include an adequate protein source at your meals, particularly if you exercise regularly or are trying to maintain muscle mass.

Useful sources include fish, eggs, poultry, lean meat, dairy products, legumes, tofu and other minimally processed protein-rich foods.

Protein requirements vary according to body size, age, activity level and health status.

Dietary Fats

Prioritise unsaturated fats, particularly:

• Extra-virgin olive oil
• Avocado
• Nuts
• Seeds
• Fish

Limit excessive intake of foods high in saturated fat and highly processed foods.

Whole Foods First

Base the majority of your diet around minimally processed foods.

A simple rule is:

Eat mostly foods that are recognisable in their original form, while allowing flexibility for enjoyable foods.

There is no requirement for a perfect diet. Long-term consistency is more important than occasional deviations.

Sleep

Aim for 7–9 hours of good-quality sleep each night.

Maintain a consistent:

• Bedtime
• Wake time
• Morning light exposure
• Evening routine

Consistency is one of the most useful habits for supporting healthy sleep.

A sleep tracker can be useful for observing trends, but consumer devices should not be considered medically accurate measurements of sleep stages or used to diagnose sleep disorders.

If you experience persistent insomnia, loud snoring, witnessed pauses in breathing, or significant daytime sleepiness, discuss this with your doctor.

Supplements

Supplements should complement a good diet rather than replace it.

Avoid automatically taking large numbers of vitamins, minerals or electrolytes without a specific reason.

Before starting regular supplementation, consider:

• Your diet
• Your medical history
• Your medications
• Your age and sex
• Exercise demands
• Existing blood-test results
• Whether you have a documented deficiency or specific nutritional requirement

Common supplements such as vitamin D, magnesium, omega-3 and creatine may be useful in particular circumstances, but doses should be individualised.

Creatine monohydrate: a typical evidence-based maintenance dose is approximately 3–5 g/day for adults who choose to use it for exercise performance or muscle/strength support.

Magnesium: supplement according to dietary intake and individual requirements. Check the label for the amount of elemental magnesium, rather than the total weight of the magnesium compound.

Vitamin D: avoid routinely taking high-dose vitamin D without considering dietary intake, sun exposure, medical history and, when appropriate, a blood test.

Calcium and potassium: obtain these primarily from food unless supplementation has been recommended for a specific reason.

Do not assume that supplements are required simply because you are fasting or exercising.

If taking supplements regularly, review the regimen with your doctor or pharmacist, particularly if you take prescription medication or have kidney, liver, heart or other chronic health conditions.

Regular Health Checks

Use your doctor to personalise the programme rather than relying solely on supplements or wearable devices.

Depending on your age, medical history and risk factors, your doctor may recommend monitoring things such as:

• Blood pressure
• Cholesterol/lipid profile
• Blood glucose or HbA1c
• Kidney function
• Liver function
• Vitamin D
• B12, folate or iron status when clinically indicated

Blood tests should be selected according to individual circumstances rather than automatically performed every six months.

The Core Principles

If the entire framework feels overwhelming, prioritise these fundamentals:

1. Move every day.
Walk, exercise and avoid prolonged periods of sitting.

2. Build and maintain muscle.
Strength train at least twice per week.

3. Eat mostly whole foods.
Prioritise vegetables, fruit, quality protein, legumes, whole grains and healthy fats.

4. Get enough protein and fibre.

5. Drink according to thirst and adjust for exercise, heat and sweating.

6. Sleep 7–9 hours and keep your schedule consistent.

7. Avoid alcohol or keep it as low as possible.

8. Use fasting only if it is sustainable and nutritionally adequate.

9. Treat supplements as targeted tools, not as the foundation of health.

10. Aim for consistency rather than perfection.

The goal is not to follow a rigid protocol every day. The goal is to build habits that you can maintain for years while supporting cardiovascular health, metabolic health, physical fitness, muscle mass, mental wellbeing and healthy ageing.