What if improving your health did not go through complicated diets or extreme sacrifices, but simply by good habits to be implemented after day? It is the bet of Émilie Steinbach, which offers in her book “Your optimized health” a protocol in 10 simple and powerful stages to find energy, well-being and balance.
Here is an overview of these 10 steps, easy to integrate into your daily life.
Synchronize your organic clock: respect your natural rhythm
Our body is set as an internal clock that influences our energy, our sleep, our appetite or our intellectual performance. To put it back on time:
- Expose themselves to natural light in the morning;
- Get up and go to bed at regular times;
- Avoid screens in the evening that shift sleep.
Good synchronization allows you to sleep better, wake up in shape and naturally regulate your appetite.
Move your body and train your brain in a good mood
Regular physical activity is one of the best energy and mental well-being boosters. No need to be a great sportsman:
- Walk as much as possible;
- Make stretching, yoga, cycling or an activity that you like;
- Smile, laugh, practice gratitude.
The movement releases hormones of happiness (endorphins, dopamine) and acts as a natural antidepressant.
Optimize your coffee or tea consumption
Coffee and tea can be allies … provided you consume them well. Émilie Steinbach recommends:
- Shift the coffee between 9 and 11 a.m. (to optimize energy in the early afternoon);
- Limit consumption after 2 p.m. so as not to disturb sleep;
- To savor your coffee in a moment of break and pleasure.
Take your first meal after a minimum 12 -hour fast
This is called intermittent fasting: leaving the body to digestive 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 fat
The first meal of the day is fundamental to stabilizing energy and avoiding cravings. He must contain:
- Proteins (eggs, Greek yogurt, tofu, blanc cheese);
- Fibers (fruits, vegetables, seeds, oats, feed your Brain ® whose recipe appears in the book);
- Good fats (oilseeds, avocado, nut oil).
We avoid too sweet breakfasts that cause fatigue in the middle of the morning.
Vary, color, combine your diet
The ideal plate is colorful, varied and rich in nutrients. Emilie Steinbach’s council:
- Eat seasonal fruits and vegetables;
- Vary the sources of protein and cereals;
- Combine food to optimize the absorption of nutrients.
A living and diversified diet nourishes both the body and the intestinal microbiota.
Manage the pump strokes and the afternoon cravings
Rather than cracking on sweet snacks, prepare healthy snacks:
- A handful of almonds or nuts;
- A square of dark chocolate;
- A fruit with a little added almond butter;
- An energizing infusion.
And remember to move a little to restart energy.
Do you nourish intellectually, socially and emotionally
Health is not only to eat well or to sleep well. It is also:
- Cultivate quality social relationships;
- Training, reading, discovering new things;
- Take care of your emotional well-being with moments for yourself.
It nourishes the mind and balances emotions.
Make mainly vegetarian and avoid eating before sleeping
In the evening, metabolism slows down. It is advisable to:
- Favor a light meal, rich in vegetables;
- Limit animal proteins in too large quantities;
- Avoid snacking after dinner to respect a night fast.
A light dinner promotes better quality sleep.
Optimize your evening routine and learn to manage your stress
The evening ritual is preparing a restful sleep. Some tips:
- Turn off screens at least 1 hour before sleeping;
- Take a hot bath or stretch;
- Read, meditate or listen to soft music;
- Practice deep breathing to soothe the mind.
Sleeping better is better to recover and get up more fit.
Emilie Steinbach’s protocol is both modern and anchored in the right direction. It is not a rigid method, but an inspiring guide to gradually resume good lifestyle. The idea? Do not seek perfection but advance step by step, at your own pace, by setting up these stages on a daily basis.