30/09/2026
Doing these 12 things will add years to your life and life to your years.
1. Stay hydrated. Drink water in the morning and throughout the day. Very important!
2. Eat your last meal by 7.30pm, latest 8.00pm.
3. Have your first meal 14 to 16 hours after your last meal. Only water and tea without milk, sugar or honey allowed from last to first meal.
4. Quit (not reduce) sugar, soda and sugary drinks.
5. Avoid consumption of refined wheat foods - bread, chapati, mandazi, pasta, pizza, biscuits, muffins…. (Add on to the list yourself).
6. Eat animal products in moderation, preferably only on the weekend (no more than thrice a week). Please do not eat processed meat like sausages and bacon.
7. Have a vegetable smoothie/salad often (daily if possible). Add spices, nuts and seeds for extra benefit.
8. Do exercise each day even if for 5 to 10 minutes. Anything counts that raises your heart rate. You can do it.
9. Build and preserve your muscles. How? Strength and core exercises like pushups, planks, sit-ups, using weights. Start small but be consistent.
10. Sleep early (ideally by 10pm) and try to get at least 7 hours of sleep.
11. Do fasts longer than 24 hours quarterly. Up to 72 hours with water is beneficial. Start slow and listen to your body.
12. Practice gratitude, (Look for things to feel grateful for), laugh often, forgive self and others and always be kind and charitable🙏🏽
