Most health advice is either wildly complicated or completely unrealistic - or trying to sell you something that you most likely do not need. Counting every macro, eliminating entire food groups, or forcing yourself into a workout routine you hate or is unrealistically expensive – none of it is sustainable. And that’s why most people fail.

Real health isn’t about extremes. It’s about building habits that actually work in real life, ones you can maintain without obsessing over them; and are actually backed up by real, peer-reviewed scientific research. This is the no-BS guide to doing exactly that – simple, science-backed habits that will improve your body, your energy, and your longevity without making you miserable.

The Mediterranean Diet – A Proven Approach to Nutrition

The Mediterranean diet is one of the most studied eating patterns in the world, linked to longer lifespans, better heart health, and lower risks of chronic disease. It’s not a fad - it’s a sustainable way of eating based on whole, nutrient-dense foods. For the eighth year in a row it has been rated the best diet by the US News and World Report

What does it focus on?

• Healthy fats like olive oil, nuts, and fatty fish, which reduce inflammation.
• Lots of plants—fruits, vegetables, legumes, and whole grains packed with fiber and antioxidants.
• Lean proteins like fish and poultry, with limited red and processed meats.
• Minimal processed foods and added sugars.

It is also, I have found, one of the easiest ways to approach healthy eating and weight loss or weight maintenance: don't count your exact calories or macros once you learn what works for your body, but focus every meal and snack on where am I getting my protein and where am I getting my produce? If every meal has a good source of protein (meat, cottage cheese, yogurt, beans, tempeh, etc), and a couple of servings of fruits and vegetables (it doesn't have to be a salad: a side of raw carrots, snap peas, or bell peppers, a sliced apple or orange, a bowl of berries... there's so many ways!), improving your health and maintaining your weight can be almost guaranteed. 

Studies show this diet lowers the risk of heart disease, stroke, and even cognitive decline. It’s not about restriction - it’s about eating real food.

Eat 30 Different Plants a Week for Optimal Gut Health

A groundbreaking study from the American Gut Project found that people who eat 30 or more different plant-based foods per week have significantly more diverse gut bacteria than those who eat fewer. And gut diversity matters - it’s linked to stronger immune function, better digestion, and even improved mental health. A variety in plant foods also maximizes the amount of micronutrients and antioxidants you are getting in your body.

What counts? Not just fruits and vegetables—herbs, nuts, seeds, whole grains, legumes, and even coffee and dark chocolate. The key is variety. If you typically eat the same five vegetables over and over, mix it up and try something new. To add more plants to my diet I started adding fresh herbs to my weekly groceries like cilantro, basil, and mint and sprinkling them into my meals throughout the week, go to local Mexican and Asian markets to get different varieties of fruits and vegetables that you don't see as much in standard supermarkets, and making a daily smoothie with a mix of fruits, vegetables, chia seeds and hemp hearts.

Strength Training – More Than Just Muscle

Lifting weights - or using your body weight - at least twice a week is one of the best things you can do for the way your body looks, for weight loss, and for long-term health. Strength training improves metabolism, bone density, and even hormone balance and even has anti-ageing properties.

Benefits Of Strength Training include:

• Increased muscle mass, which helps burn more calories at rest.
• Stronger bones, lowering the risk of osteoporosis.
• Improved insulin sensitivity, reducing diabetes risk.
• Reduced inflammation and better mobility as you age.

Read a deep dive on strength training and the program that changed my life here.

Women have been discouraged from getting too much weight lifting for fear of "bulking", but the reality is that the 'toned' look most of us want can not be achieved by pilates alone (as much as I LOVE pilates as part my routine), you need to pick up some heavier weights to get there. But moreso, weight lifting and strength training in general is the number one to stay strong, mobile, and independent as you age. 

Cardiovascular Exercise – The Key to Longevity

The best quote I have heard it that cardio is overrated in how much it affects weight loss, but underrated in how much it affects your overall health. 

Cardio isn’t just about burning calories - it improves heart health, brain function, and even mood. The World Health Organization recommends 150-300 minutes of moderate activity per week or 75-150 minutes of vigorous activity. Even low-impact activities like walking, swimming, or cycling provide major benefits. Regular movement lowers the risk of heart disease, stroke, and cognitive decline. You don't have to torture yourself or always go at high-intensity, find what you enjoy the most - long walk and yap sessions with a friend, dance classes, martial arts, trying a different kind of fitness class every week if you get bored easily... the best exercise is the one you’ll actually do. Recently I've been adding Caribbean Dance workout youtube videos after my weight lifting work outs and not only is it great cardio, it actually makes me really smile and feel happy, even though I'm not very good. 

Drink More Water - Groundbreaking, I know.

Every system in your body depends on water - digestion, circulation, metabolism, even cognitive function. It's one thing we hear over and over again, but it never stops being true. Even mild dehydration (losing just 1-2% of body water) can affect mood, concentration, and physical performance.

The standard recommendation is around eight glasses of water (two liters), but hydration needs vary. If you’re active or live somewhere hot, you likely need more. Instead of chugging water all at once, keep it steady throughout the day. Signs you’re not drinking enough include fatigue, dry skin, headaches, and dizziness.

Mental Health – The Foundation of Physical Health

Your mind and body are not separate. Chronic stress, anxiety, and depression affect everything from immune function to gut health. Long-term stress increases cortisol, which can lead to inflammation, weight gain, and sleep disturbances.

What actually helps?

• Exercise – Regular movement has been shown to be as effective as antidepressants in some cases.
• Meditation and mindfulness – Even a few minutes a day can reduce stress and improve focus.
• Therapy – Mental health treatment lowers the risk of chronic disease. And if something serious emerges, mental health medication can be life-saving.

I found that the absolute best thing that helped rewire my brain and push past some of my long standing mental health struggles was getting into distance running (anything over a couple of miles, you don't need a marathon) and other forms of intense cardio like spin classes. In short, training to improve your distance, speed or endurance forces you to accept being uncomfortable, sit in that discomfort and learn that you can push past it without dying. After time, this inner strength transcends physicality and extends to your mental health as well. If you struggle with anxiety, depression, or many other issues, you slowly learn that you can work past those uncomfortable feelings and they will not kill you. I cannot emphasize enough how much of a profound effect this has had on me, and I would never be here without the mental strength I learned though physical effort.

Take Care of Your Skin – Your Largest Organ

Your skin reflects what’s going on inside. Poor hydration, stress, lack of sleep, and diet all show up on your face. Want healthier skin? Treat it like the organ it is, not just a surface to cover with makeup. Skincare isn’t just about looking good, it's about long-term health.

What actually works?

• Wear SPF daily - sun damage is the biggest cause of premature aging.
  Check out my deep dive on best Face Sunscreens here.
  
• Hydrate (again!) - water and a diet rich in omega-3s improve elasticity.
  
• Use a gentle cleanser - stripping your skin leads to oil overproduction.
  Read an overview on the science of skincare here.
  
• Prioritize sleep - your skin regenerates at night; skipping sleep disrupts collagen production.

The Bottom Line

Better health isn’t about extreme overhauls or quick fixes. It’s about consistency. Small, science-backed habits add up over time.

Start with one. Drink more water. Move your body. Eat more plants. Prioritize your mental health. The goal isn’t perfection. It’s progress - and that’s what actually lasts.