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blgs (basic lifestyle guiedlines)

Performance Nutrition

Whether you're training for general fitness, to look good naked or to perform at the highest level. There are certain, holistic, approaches to day to day living that make a huge difference when it comes to succeeding at your chosen venture.

With so many "biohacking" interventions that are pedalled on the internet it can be hard to tease out the basics from all the noise. The following is our list of practices that we've seen make the biggest difference to our clients success time and time again. 



  1. The Sun and moon correlate strongly with our energy patterns; we need sun exposure and we should sleep with the moon. Try to get sun exposure soon after waking and often during the day and sleep when the moon is up.

  2. Water, moving blood, and proper digestion are essential daily routines

  3. Drink 1 litre of water per day for every 1kg of your bodyweight. 

  4. Blood flow is the key to recovery, healing and staying young; move everyday (10,000 steps minimum)

  5. Go to bed and wake up at the same time everyday. Try not to shift your sleeping window more than 90 minutes either way at any point during the week.

  6. Digestion; Sit down, chew and enjoy your food, set your phone aside and have a conversation. Digestion is a 24 hour investment in how you feel, so do it right.

For long-term health and fitness, dialling in these key points can go a long way for the average person. The rapid pace of our society takes our focus away from the simple things that our body still appreciates and longs for: rhythm, movement and nourishment. Don’t underestimate the importance of the basics when it comes to your health and fitness goals.

For the 0.1% of individual’s who will compete at the highest level in competition and are chasing their maximum physical potential, there are a few extras that you might want to put into practice to gain that additional 1% improvement:



  1. Drink 1 litre of water per day for every 1kg of your bodyweight. 

  2. Reduce consumption of all inflammatory foods that causes you GI disruption (gas/bloating/cramping).
    – Add curcumin/garlic/turmeric to your foods
    – Watch spicy foods on the gut
    – No coffee after 12pm, 2pm for faster metabolisers.

  3. Vary proteins and vegetables as often as possible.

  4. Chew each mouthful of food 30-50 times.

  5. Sit down and take your time to eat your food without electronics or distractions other than conversation.

  6. Take part in some kind of meditative breathing practice or yoga in the morning or evening.

  7. Minimise screen light exposure 60-90 minutes before bed.

  8. Sleep in a completely blacked out, cold room. Look into blackout curtains and sleep the entire night with no interruptions.

  9. Go to bed and get up the same time every day: 7-8 hours of uninterrupted sleep is golden.

  10. Sun exposure every morning as soon as possible after waking and at least 45 minutes per day with a third of your skin exposed.

  11. Get 30-60-sec of Cold water exposure at the end of every shower.

  12. Blood flow is the key to recovery: do it daily, Self-Myofascial Work, Yoga, Massage, Walking and/or low intensity "movement" sessions, etc.

  13. Know why you are doing what you are doing, have a vision and stay aligned with your goal.

Addressing the small things that go unnoticed by most people will have a profound impact on your health and fitness.

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