Coupled with the meal plan, is there anything we can do at home to get better results? My number one tip to improve health, fat loss, muscle gain and just about every health biomarker is to improve your sleep. There are books / apps / trackers / supplements and more to help you improve sleep… However I have found that the following have really helped me. Have a routine. Get up and go to bed at the same time every day — your body loves and thrives on consistency. Your morning routine is as important as your nighttime routine. Get up, get moving and get sunlight into your eyes to help naturally reset your circadian clock. At nighttime, have a wind down routine. This can include turning off electric lights, lighting candles and getting into comfy clothes! Aim to switch off electronic devices a couple of hours before bed as the blue light interferes with the body’s natural production of melatonin, If you are tied to your phone (or the latest Netflix series) invest in some blue blocker glasses to block that light. I also try not to have caffeine after noon and eat my last meal 2-3 hours before I sleep. Not always possible but you do what you can! Increasingly more people are also learning that diets are not a ‘one-size-fits-all’ solution. Each individual wants a bespoke diet, catered to them, that fits their lifestyle, health challenges, beliefs or personality- which is why I think Eatology is a really great option as they offer diverse and personalised meal plans that fit different needs and lifestyle.
What small changes can we make in our lifestyle? Incorporate some kind of stress management techniques into your day to day life – from mindfulness, mediation, EFT (Emotional Freedom Techniques), yoga, Pilates… any activity which helps to switch on your parasympathetic nervous system and helps you relax will be hugely beneficial especially at the moment. Also, take recovery as seriously as your training… if you are someone who loves to work out make sure you also take regular rest days. Your body (and your mind) will thank you for it! This story first appeared on Prestige Online Hong Kong