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Top 5 fundaments 

Getting enough sleep, staying hydrated, exercising regularly, eating a balanced diet, and taking appropriate supplements are all essential for maintaining good health and overall well-being. Each of these factors plays a unique and important role in supporting various bodily processes and ensuring that we can perform at your best.



A general rule of thumb is to aim for at least 2L of water per day.

Keep in mind that this is just a baseline and that you may need to drink more water if you exercise, live in a hot climate, or are pregnant or breastfeeding.

TIP: make sure you have 1L bottle with you everywhere.


Getting enough quality sleep is crucial for maintaining good physical and mental health.

During sleep, our bodies go through various processes that repair and regenerate tissues, support immune function, and regulate hormones.

Additionally, sleep plays a crucial role in consolidating memories and processing information.

TIP: try to sleep around 7-8 hours per night during this interval (22-6).



High-Intensity Interval Training (HIT) is an effective and efficient form of exercise that can provide numerous health benefits, including improved cardiovascular health, increased fat loss, and enhanced metabolic function.

Incorporating HIT into your fitness routine can help you achieve your fitness goals in less time and with less overall exercise.


Maintaining a balanced diet is crucial for ensuring that your body receives all the essential nutrients it needs to function optimally.

A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help support good physical and mental health, prevent chronic diseases, and promote longevity.

balanced diet


Essential supplements can be an effective way to fill nutrient gaps and support overall health, particularly if you have dietary restrictions, absorb nutrients poorly, or have increased nutrient needs due to factors such as age or pregnancy.

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