Foundational principles guiding the schedule shared with you and related general suggestions:

• It may be helpful to moderate fluid intake immediately before, during, and after meals, for example allowing around thirty minutes on each side, to support digestive comfort.

• Keeping soda and heavily fried foods to a minimum may support overall dietary balance.

• Where practical, choosing foods without added sugar may be beneficial.

• Pairing ingredients thoughtfully may support nutrient absorption, digestion, flavour balance, and overall synergy.

• Using timing approaches that remain practical and manageable within daily life may support long term consistency.

• Earlier dinners, adequate hydration across the day, and regular periods between meals may support recovery and natural restorative processes.

• Allowing small, harmless daily or weekly rewards, such as a modest portion of chocolate or occasional fresh pasta, may help support long term adherence.

• Moderation, guided by self awareness and emotional balance, may support a sustainable relationship with food.

• Preparation methods that preserve nutrient integrity and natural flavour, such as low heat cooking, overnight soaking, and gentle toasting, may be preferred.

• Choosing ingredients that are natural, fresh, and of high quality may enhance overall enjoyment and nutritional value.

• Once stable eating patterns are established, limited flexibility, for example up to ten days per year, may be allowed for occasions, holidays, or personal choice.

Supplements

• Selecting nutrients appropriate to age and individual needs may be considered.

• Aiming to cover fundamental nutritional requirements may help support overall balance.

• Reminders or alarms may be useful where daily routines are unpredictable.

• Maintaining diversity with a measured rhythm may support long term effectiveness.

• Choosing nutrients that are natural and high quality, aligned with appropriate timing, trusted brands, and clearly defined purposes, may be preferred.

• Where feasible, formulations with minimal unnecessary excipients, such as fillers, binders, flowing agents, preservatives, colours, flavours, and sweeteners, may be favoured.

Exercise

• Building an achievable plan intended for the coming years, rather than short term intensity, may support sustainability.

• Emphasising form, control, and breathing over speed or load may enhance safety and longevity.

• Giving rest equal importance to training may allow adequate recovery and resilience.

• Applying principles similar to food and supplements, using age appropriate methods while addressing strength, flexibility, and aerobic capacity, may be beneficial.

General

• Maintaining consistency guided by awareness and mindfulness may help align food, supplements, exercise, and rest in balanced harmony.

• Reviewing and refining the approach periodically, for example quarterly, may support long term relevance and adaptability.

• Regular observation and personal adjustment may remain essential components of any long term routine.