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

Tools & Calculators

Practical tools to turn information into action.

This section will bring together simple calculators and decision tools that support the habits in the book and website. Each tool should answer a practical question quickly and clearly.

Energy & Metabolism

BMR, resting energy expenditure, and total daily energy expenditure tools.

Coming as this resource is developed

Movement & Exercise

METs, activity-volume estimates, and selected fitness calculations.

Coming as this resource is developed

Nutrition

Protein, hydration, and other nutrition-related calculators as those chapters are finalized.

Coming as this resource is developed

Fitness Estimates

Selected tools such as estimated VO₂ max or other useful field-based estimates when the evidence and inputs are appropriate.

Coming as this resource is developed