Unlock the Hidden Obstacles Sabotaging Your Health—and How to Break Free for Good
▶ Exercising, ideally 30 minutes a day, putting in moderate-to-vigorous amounts of effort, with a mix of aerobic and resistance training.
▶ Eating mostly nutritious, minimally-processed foods. If 80 percent of your diet comes from whole or minimally-processed foods, you’re doing an excellent job. (Translation: “Perfection” isn’t required; pizza can be part of a healthy diet.)
▶ Eating enough protein to support muscle mass, appetite regulation, and body recomposition goals, if you have them. Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight (for most people, this adds up to about 4-6 palm-sized portions of lean protein per day).
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