Move smart, but move!
You don't need to become a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, stair climbing, or brisk walking. The key is to move every day, even if it's just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also great options.
Eat muscle!
Protein is the number one fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Enjoy eggs, fish, lentils, plain yogurt, or a small portion of cheese.
In terms of vitamins, focus on vitamin D, calcium, omega-3 (oily fish, nuts, flaxseed oil), and don't forget sufficient hydration.
How about we declutter?
Limit ultra-processed foods, white sugar, saturated fats, and excessive alcohol, which unnecessarily tire your body. A simple balance, without frustration.
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