# Foundational Health Principles

*Educational information only — not medical advice. Anyone with a health
condition, on medication, pregnant, or under 18 should consult a qualified
practitioner before changing diet, fasting, or exercise habits.*

## Eat real food

The single highest-leverage dietary change is replacing ultra-processed food
with whole, nutrient-dense food: meat, fish, eggs, vegetables, fruit,
properly prepared dairy and traditional fats (butter, ghee, tallow, olive
oil). Ultra-processed products combine refined starch, sugar, industrial seed
oils, and additives engineered for overconsumption. Reading labels and
choosing single-ingredient foods removes most of the problem at once.

## Light and circadian rhythm

The body's master clock is set by light. Practical habits: get bright natural
light in the eyes within an hour of waking; dim lights and reduce screens in
the 2-3 hours before bed; blue-blocking glasses in the evening can help when
screens are unavoidable. Consistent sleep and wake times matter more than any
supplement.

## Sleep

Aim for 7-9 hours in a cool (about 16-19 °C), fully dark, quiet room. Finish
caffeine at least 8 hours before bed and finish meals 2-3 hours before bed.
Poor sleep degrades blood-sugar control, hunger hormones, mood, and immunity
faster than almost any other factor.

## Move often, lift something

The base of fitness is daily low-intensity movement — walking, chores,
standing — topped with 2-3 strength sessions per week and occasional
higher-intensity work. Muscle is metabolic armor: it improves glucose
disposal, resilience to injury, and healthy aging.

## Sunlight, cold, and heat

Sensible sun exposure supports vitamin D and mood (avoid burning). Deliberate
cold exposure (cold showers, swims) and heat (sauna) are traditional
practices many people use for recovery, circulation, and stress resilience;
start gently and never practice either alone in open water or extreme
settings.

## Stress and connection

Chronic stress raises cortisol and undermines digestion, sleep, and immunity.
Breathwork (slow nasal breathing, extended exhales), time outdoors, gratitude
practice, and strong personal relationships are free and repeatedly shown to
matter as much as diet and exercise.