BOOK CONTENTS

Physical Activity

Section Introduction 1. Active Calories: Measure What Moves You 2. Increase Your BMR: Build What Burns at Rest 3. Daily Steps, Lifelong Returns 4. Take the Stairs: Add Intensity to Your Steps 5. Activity and Exercise Snacking: A Healthy Tip for Busy People 6. Oil the Joints, Reset Your Posture: The Tin Man Habit 7. Strength Training 8. The Push-Up Habit 9. Hanging & Pull-Ups 10. Strong Legs, Strong Hips 11. CORE Essentials 12. Unilateral Movements 13. Balance 14. Yoga, Pilates, Stretching & Tai Chi 15. Zone 2 Training 16. The HIIT Habit 17. Carry the Work 18. Choose Your Challenge Physical Activity Section Summary

Nutritional Strategies

Section Introduction 19. Hydrate to Thrive 20. Eat Slowly and Savor Every Bite 21. Portion Control 22. Understanding Nutrition Labels 23. Quality Nutrition 24. Protein 25. Fruits & Vegetables 26. Whole Grains 27. Legumes 28. Nuts, Seeds, Chia & Ground Flax 29. Spices & Herbs 30. Increase Fiber Consumption 31. Gut Health 32. Ultra-Processed Foods 33. Rethink What You Drink 34. Dietary Fat 35. Alcohol 36. Supplements

Recovery & Self-Care

Section Introduction Habits to be added as this section is finalized

About the Author Index Health Disclaimer Privacy Contact

Resources

Measure What Matters Health Metrics & Reference Charts Tools & Calculators References & Further Reading

Resources

Health Metrics & Reference Charts

Understand your numbers and what they may mean.

A visual reference library for the health, fitness, and longevity metrics discussed throughout Habits to Thrive. The goal is not to chase a perfect number, but to understand context, trends, and what different values may mean.

Metabolic Health

HbA1c, fasting glucose, and other markers that help describe glycemic and metabolic health.

Coming as this resource is developed

Cardiorespiratory Fitness

VO₂ max and related fitness reference values, including age- and sex-based context where appropriate.

Coming as this resource is developed

Cardiovascular & Autonomic Metrics

Heart-rate recovery, resting heart rate, heart-rate variability, and related reference charts.

Coming as this resource is developed

Body Composition & Other Reference Charts

DEXA/body-composition references and selected health and longevity charts that benefit from visual interpretation.

Coming as this resource is developed