| Start | Current | Aim1 |
| Physical Activity | ||
| Aerobic activity | 20 minutes (Meng and Yue 2014) | |
| Sleep | 8 hours in bed resting- ideally sleeping (Alsaadi et al. 2012) | |
| Nutrition & Biochemistry | ||
| Protein | 1gram of protein for every kg of body weight (Wood et al. 2006) | |
| CarbohydrateGramsFibre | <15% of calories (Wood et al. 2006) | |
| Omega 3’s | 1g (Lopez-Garcia et al. 2004, Maroon and Bost 2006) | |
| Fruits | 2-3 portions of different fruit (Watzl et al. 2005, Bhupathiraju and Tucker 2011) | |
| Vegetables | 5-6 portions of different vegetables (Watzl et al. 2005, Bhupathiraju and Tucker 2011) | |
| Multivitamin and mineral | (Wood et al. 2006) | |
| Probiotics | (Shiranian et al. 2014) | |
| Antioxidants | 400mg Vit C (Wannamethee et al. 2006) | |
| Liquids and Hydration | Urine clear | |
| Alcohol | Up to 2 units | |
| Coffee | Up to 3 shots of coffee (Kotani et al. 2008) | |
| Stress Management and Behavioural Modification | ||
| Relaxation | 30 minutes mindfulness 5 days per week (Linger 2014, Morone et al. 2008) | |
| Environment Exposure | ||
| Sunlight | 1 hour of sunshine or 500IUs of vitamin D (Pitaway et al. 2013) |
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