These guidelines form the basis of our recommendations. Don't worry if they seem out of reach—they're healthy targets to aim for and we're here to help you along the way. While these guidelines are based on expert recommendations, they are generalized and should not be considered medical advice. Consult with your doctor before making any medical decisions.
Exercise
Strength, cardio, daily movement, and mobility.
Summary
As physically able, incorporate a variety of moderate to vigorous exercise weekly, including multiple sessions of strength training, high-intensity VO2 max training, and Zone 2 aerobic training. Avoid prolonged sitting by taking frequent movement breaks and aim for 8,000-12,000 daily steps. Include stability and mobility work throughout the week. Track progress in each area to continue progressing. Warm up properly and avoid injuries. Consistency is vital for long-term benefits.
Specifics
Only use weights and methods appropriate for your physical ability.
Sufficiently warm up before beginning. See our 'Warmup and Injury Avoidance' guidelines for details.
Bodyweight and external resistance can both be effective, but external resistance is generally more efficient for strength gains.
Bodyweight examples: Push-ups, bodyweight squats, planks, etc.
External resistance examples: Barbell squats, dumbbell presses, kettlebell swings, etc.
Aim for 2-4 strength training sessions weekly.
Ensure sufficient recovery between sessions.
Frequency will depend on fitness level and personal priority.
Track progress and increase weight/reps/intensity gradually over time (progressive overload).
Train all muscle groups 2-3x weekly.
Allow for 48-72 hours of recovery before retraining the same muscle group.
Frequency will also depend on total weekly sessions.
For efficiency and functional fitness, prioritize compound exercises over isolated exercises.
Compound examples: squats, deadlifts, presses, rows, etc.
Isolated examples: bicep curls, tricep extensions, calf raises, etc.
If physically able, incorporate some power/explosive movements into your routine.
Examples: Box jumps, kettlebell swings, medicine ball throws, hang cleans, etc.
General rep focus:
To prioritize strength: 3-6 reps
To prioritize hypertrophy (muscle growth): 6-12 reps
To prioritize endurance: 12+ reps
For optimal strength gains, dedicate sessions primarily to strength training.
Only perform high-intensity training to the degree you're physically able.
Sufficiently warm up before beginning. See our 'Warmup and Injury Avoidance' guidelines for details.
Aim for a Zone 5 session every 3-10 days.
Ensure sufficient recovery between sessions.
Frequency will depend on fitness level and personal priority.
Track progress and increase demand gradually over time.
For optimal VO2 max adaptation, perform max effort interval sprints at 90-100% max heart rate with full recovery between intervals.
Incorporate a variety of sprint interval types/timings.
Example 8-12 rounds of 30-second max effort outdoor sprints with 2 minutes rest.
Example 6-10 rounds of 45-second max effort treadmill sprints with 2.5 minutes rest.
Example 4-6 rounds of 4-minute max effort stationary bike sprints with 4 minutes rest.
For optimal VO2 max benefits, dedicate sessions primarily to this type of training.
Aim for 3-4 hours weekly across multiple sessions.
Complete 45-60+ minute sessions for optimal results.
Spend most aerobic time in Zone 2, which is 60-70% of max heart rate.
Litmus test: You're able to hold a conversation but can't sing.
Examples: incline walking, cycling, rowing, rucking, hiking, etc.
Track progress and increase demand gradually over time.
Emphasize proper joint alignment and form in all exercises.
Include several minutes of dynamic stretching before sessions.
Examples: Hip openers, leg swings, arm circles, thoracic spine rotations, etc.
Include several minutes of static stretching after sessions.
Hold stretches for 20-30 seconds per muscle group.
Examples: Hamstring stretch, quad stretch, forearm stretch, etc.
Focus on core stability and balance exercises.
Examples: Planks, bird dogs, single-leg stands, etc.
Aim for 8,000-12,000 steps across multiple sessions daily.
Incorporate frequent movement breaks and avoid prolonged sitting.
Examples: standing, fidgeting, brief walks, etc.
Examples: walking, stretching, exercise snacks, sports, playful activities, etc.
Listen to your body: Be aware of pain or discomfort that may indicate potential injury. If you experience sharp pain or discomfort beyond normal muscle soreness, stop the activity and consult a healthcare professional.
Gradual progression: Increase exercise intensity, volume, or frequency slowly over time to allow your body to properly adapt.
Cross-training: Vary your exercises to prevent overuse injuries.
Pre-workout preparation: Gradually increase heart rate and perform dynamic stretching to loosen muscles and improve range of motion.
Exercise examples: Stationary bike, jumping jacks, hip openers, leg swings, arm circles, etc.
Duration: ~10 minutes
Do not begin your workout until you are properly warmed up.
Warm-up sets: Perform 1-2 light sets, as needed, to prepare for heavier working sets.
Proper form and technique: Always use correct form to minimize stress on joints and muscles.
Equipment and environment: Use proper equipment and ensure a safe exercise environment.
Post-workout recovery: Gradually cool heart rate back down and engage in static stretching to maintain flexibility and aid muscle recovery.
Hold each stretch for 20-30 seconds.
Examples: Hamstring stretch, quad stretch, forearm stretch, etc.
Duration: ~5 minutes
Recovery and rest: Prioritize proper sleep, nutrition, hydration, and rest days to support recovery and prevent overtraining.
Sleep
Quality, duration, consistency, and environment.
Summary
Routinely get 7-9 hours of quality sleep with consistent sleep/wake times. Avoid afternoon caffeine and limit evening bright light exposure. Incorporate a nightly wind-down routine and maintain a cool, dark, and quiet sleep environment. View several minutes of morning and evening sunlight.
Specifics
7-9 hours is recommended for most adults
Limit naps to 20-30 min and avoid late-day naps
Avoid caffeine 8-12+ hours before bedtime, depending on your sensitivity
Avoid alcohol several hours before bedtime
Avoid large meals and excessive fluids several hours before bedtime
Limit bright light and blue light exposure 1-2 hours before bedtime
Use red light if available
Dim indoor lights
Limit screen usage
Adhere to a nightly wind-down routine
Examples: read 30 mins before bedtime, meditate, journal, etc.
Optimize sleep environment
Keep it cool
Keep it dark (eliminate all artificial lights)
Keep it quiet (use white noise if needed)
Keep wake-up times consistent (+/- 30 min, even on weekends)
Follow your natural circadian rhythm (chronotype) when feasible, but prioritize consistency
5 chronotypes, from early birds to night owls
Prioritize consistency (regularity) over chronotype timing
Get 5-10 min of outdoor morning sunlight (no sunglasses) within 30-60 min of waking
Get 5-10 min of outdoor evening sunlight (no sunglasses) before sunset
Nutrition
Whole foods, protein, hydration, and diet quality.
Summary
Eat whole, natural, minimally processed, and nutrient-dense foods. Prioritize protein, stay hydrated, and avoid inflammatory foods.
Specifics
Eat whole and natural foods
Prefer grass-fed, pasture-raised, wild-caught, and organic foods
Prefer non-industrial seed oils
Prefer: butter, ghee, tallow, lard, avocado oil, olive oil, etc.
Use Cautiously: canola, vegetable, soybean, corn, sunflower, etc.
Avoid ultra-processed foods
Examples: pre-cooked meats, fast food, etc.
Avoid refined sugars and grains
Avoid artificial ingredients
Prioritize high-quality protein
Examples: animal meats, seafood, eggs, etc.
Include protein in every meal
Eat healthy fats
Examples: animal fats, avocados, olive oil, etc.
Eat fiber-rich carbs
Examples: vegetables, fruits, legumes, etc.
Include both animal and plant-based foods
Emphasize nutrient-dense sources
Get fiber from whole, unprocessed foods
Eat to 85-90% satiety rather than calorie counting
Minimize empty liquid calories
Examples: Soda, sugary drinks, etc.
Consider regular fasting
Hydrate based on thirst and exertion
Aim for sufficient daily water intake
Maintain electrolyte balance with salt, mineral-rich foods, or supplementation
Drink clean, filtered water and avoid plastic containers
Avoid foods that trigger personal intolerances, along with common allergens
Employ self-monitoring and awareness
Consider elimination-based self-testing
Consider professional guidance for food intolerances
Wellbeing
Stress management, relationships, and healthy habits.
Summary
Manage stress, maintain positive mental health, foster strong and healthy relationships, minimize consumption of microplastics, and minimize consumption of and exposure to toxins.
Specifics
Prioritize daily relaxation and mental reset
Practice self-compassion and positive self-regard
Engage in mindfulness practices
Examples: meditation, breathwork, yoga, etc.
Build and maintain strong, meaningful, and supportive relationships
Avoid self-isolation; spend quality time with others
Take time to consider the welfare of others
Avoid an "online-only" social life
Use natural, non-toxic personal care products
Avoid parabens, phthalates, and synthetic fragrances
Use natural, non-toxic cleaning products
Avoid bleach, ammonia, and synthetic fragrances
Limit alcohol intake
Limit microplastic ingestion
Prefer glass or stainless steel containers
Filter drinking water to reduce contaminants
Avoid tobacco and recreational drug use
Use indoor air filters, but also ventilate spaces regularly for fresh air
