What if improving your health didn’t involve complicated diets or extreme sacrifices, but simply through good habits to implement day after day? This is the challenge of Émilie Steinbach, who offers in her book “Votre Santé Optimisée” a protocol in 10 simple and powerful steps to regain energy, well-being and balance.
Here is an overview of these 10 steps, easy to integrate into your daily life.
Synchronize your biological clock: respect your natural rhythm
Our body is set like an internal clock which influences our energy, our sleep, our appetite and even our intellectual performance. To reset it:
- Expose yourself to natural light in the morning;
- Get up and go to bed at regular times;
- Avoid screens in the evening which delay sleep.
Good synchronization allows you to sleep better, wake up feeling refreshed and naturally regulate your appetite.
Move your body and train your brain to be in a good mood
Regular physical activity is one of the best boosters of energy and mental well-being. No need to be a great athlete:
- Walk as much as possible;
- Do stretching, yoga, cycling, or an activity you enjoy;
- Smile, laugh, practice gratitude.
Movement releases happy hormones (endorphins, dopamine) and acts as a natural antidepressant.
Optimize your coffee or tea consumption
Coffee and tea can be allies… as long as you consume them correctly. Émilie Steinbach recommends:
- Shift your coffee between 9 and 11 a.m. (to optimize energy in the early afternoon);
- Limit consumption after 2 p.m. so as not to disrupt sleep;
- To enjoy your coffee in a moment of break and pleasure.
Eat your first meal after a minimum 12-hour fast
This is called intermittent fasting: allowing the body to rest for at least 12 hours between dinner and breakfast. This promotes cell regeneration, improves digestion and sugar management.
Example: dinner at 8 p.m., or earlier — breakfast at 8 a.m., or later.
Compose a first meal rich in protein, fiber and good fats
The first meal of the day is fundamental to stabilizing energy and avoiding cravings. It must contain:
- Proteins (eggs, Greek yogurt, tofu, cottage cheese);
- Fiber (fruits, vegetables, seeds, oatmeal, Feed Your Brain ® bread whose recipe is in the book);
- Good fats (oilseeds, avocado, walnut oil).
We avoid overly sugary breakfasts which cause fatigue mid-morning.
Vary, color, combine your diet
The ideal plate is colorful, varied and rich in nutrients. Emilie Steinbach’s advice:
- Eat seasonal fruits and vegetables;
- Vary protein and grain sources;
- Combine foods to optimize nutrient absorption.
A living and diversified diet nourishes both the body and the intestinal microbiota.
Manage afternoon cravings and cravings
Rather than relying on sugary snacks, prepare healthy snacks:
- A handful of almonds or walnuts;
- A square of dark chocolate;
- A fruit with a little almond butter without added sugar;
- An energizing infusion.
And remember to move a little to boost the energy.
Nourish yourself intellectually, socially and emotionally
Health is not just about eating well or sleeping well. It is also:
- Cultivate quality social relationships;
- Train yourself, read, discover new things;
- Take care of your emotional well-being with moments for yourself.
It nourishes the mind and balances the emotions.
Eat mostly vegetarian dinner and avoid eating before bed
In the evening, the metabolism slows down. It is advisable to:
- Choose a light meal, rich in vegetables;
- Limit animal proteins in large quantities;
- Avoid snacking after dinner to respect an overnight fast.
A light dinner promotes better quality sleep.
Optimize your evening routine and learn to manage your stress
The evening ritual prepares for restful sleep. Some tips:
- Turn off screens at least 1 hour before sleeping;
- Take a hot bath or do some stretching;
- Read, meditate or listen to soft music;
- Practice deep breathing to calm the mind.
Sleeping better means recovering better and getting up in better shape.
Émilie Steinbach’s protocol is both modern and rooted in common sense. It is not a rigid method, but an inspiring guide to gradually resuming good lifestyle habits. The idea? Do not seek perfection but move forward step by step, at your own pace, by implementing these steps on a daily basis.