Nine Tips to improve the BIO Age

1. Limit/cut out alcohol
   1. When you drink, the process of fat burning stops. This is because alcohol is the priority energy source, which means that calories consumed during a drinking session will be stored as fat.
2. Increase activity level
   1. Increase incidental exercise, weights training and high intensity. Taking the stairs instead of the lift, walking over the weekend and avoid being sedentary for long periods of time.
3. Reduce stress
   1. Learn to unwind in any way you can. Examples are meditation, low intensity exercise, reducing caffeine intake.
4. Improve sleep
   1. Minimum 7 hours of sleep are required.
5. Increase water intake
   1. Minimum of 2-3L for women and 3-4L for men per day.
6. Limit sugar consumption
   1. Eliminate soft drinks and limit low value foods (jelly beans, gummies).
7. Better balance of vegetables
   1. Prioritise fibrous green vegetables (broccoli, asparagus, zucchini)
8. Eat more fish
   1. Fish contain your Essential Fatty Acids. If you don't like fish, supplement fish oil tablets.
9. No fruit juice, cereal or milk
   1. Fruit juice is purely sugar without the fibre that you get from consuming the fruit. You would eat one orange in a sitting, but a standard serving of juice contains five oranges.
   2. Cereal is generally a high carb, low protein meal.
   3. Milk/dairy is over consumed and high in caloric value. One standard latte carries 150 calories.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.