Pillar 03 · Informative tips
Nutrition & performance — habits that move the needle
Nutrition doesn't have to be extreme to be effective. These are simple, evidence-based habits with the biggest return on investment.
Tips, not therapy
Start here — before any treatment
- 01
Build meals around protein first (palm-size portion), then fiber (half the plate), then carbs — in that order.
- 02
Walk 10–15 minutes after your largest meal — it flattens glucose spikes better than most supplements.
- 03
Prioritize whole foods over ultra-processed "healthy" bars and shakes. Fewer ingredients, more effect.
- 04
Hydrate first thing in the morning — even mild dehydration reduces cognitive performance and workout quality.
- 05
Strength training is non-negotiable after 35 — muscle is the organ of longevity.
Nutrition should be personalized to your labs, digestion and goals — this is generic educational content.
Go deeper
Read the articles behind these tips
Hormonal Health
Hormone Replacement Therapy and Heart Health: Separating Myth From Evidence
Nutrition
Collagen Peptides for Skin Longevity: What the Evidence Supports
Fitness & Recovery
Preserving Muscle Mass on GLP-1 Weight Loss Medications
Nutrition
Time-Restricted Eating vs. Alternate-Day Fasting: Which Fits a Longevity Protocol?
Fitness & Recovery
Grip Strength as a Longevity Biomarker: What the Research Shows
Hormonal Health