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1. Clean your butt, I know you can’t see it but clean it, it’s the hygienic thing to do.
2. Sleep 7–9 hours per night.
3. Eat 80–90% of your diet from whole foods, such as fruits and vegetables, lean meats, and grains.
4. To reduce stress levels, do meditation or belly breathing exercises, and identify the things in your life that are causing you stress so you can remove them and make your life as stress-free as possible.
5. Work out with weights at least three times per week. I follow the push, pull, and leg split training program.
6. Eat enough protein and fat. Aim for at least 30% protein and 25% fat in your diet. Protein is required to build and maintain muscle and soft tissue health, whereas fat is essential for good hair, nails, and hormone functions.
7. Limit alcohol to only a couple of drinks a week, and no, that doesn’t mean a couple of bottles of vodka.
8. Don’t smoke at all. Everyone knows how bad smoking is.
9. Hydrate—aim to drink at least 3- 4 litres of water per day. Being hydrated is essential for every physiological process in your body to function correctly.
10. Have good air quality in your home, open your windows several times daily, even if that means only opening them a crack.
11. Don’t drink caffeine after 11 A.m. Caffeine has a half-life of 6 hours. This means that it takes your body 6 hours to process only half the caffeine you’ve consumed. If you have no more caffeine after 11 AM, then when you go to sleep at an average of 11 p.m., the majority of the caffeine will be out of your system and It wil have a minimal impact on sleep.
12. Wash your hands, as per germ theory. Washing your hands ( and body) is essential to avoid bacterial diseases and infections. WASH YOUR BUTT.
13. Go on two daily 30-minute walks. In this Brave New World, we sit way too much. Getting out to walk is vital for our cardiovascular and back health. I get such a stiff back from sitting for too long.

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