Food
Healthy eating habits and nutritional guidance.
Eat 30 grams of fiber every day
Eating more fiber is linked to 31% fewer deaths from heart disease, with the biggest drop at 25 to 29 grams a day.
Drink no more than 7 drinks a week
Alcohol makes you drowsy at first, but as it wears off it raises your heart rate, wakes you more at night and cuts REM sleep.
Check food labels for processed ingredients
Eating more ultra-processed food is linked to a 50% higher risk of dying from heart disease.
Eat 3 different colors of food daily
Eating a wider variety of colorful plant foods, rich in flavonoids, is linked to a 6% to 20% lower risk of death and major chronic diseases.
Eat a portion of protein at every meal
Higher-protein diets are linked to better appetite control and easier weight management.
Take 5 grams of creatine daily
Creatine improved memory in healthy people, most of all in older adults.
Eat all meals in a 10-hour window
Eating within a shorter daily window for 4 to 12 weeks is linked to lower fasting insulin and better blood sugar control.
Keep a water bottle on your desk
Losing even 2% of your body's water is linked to weaker attention, slower reactions and more mistakes on routine tasks.
Get Zenith Now
Start building a better you every day.