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The 5+1 golden rules of switching to a healthy life


Actually, it can be!

but only if you’re experienced in it.

Let’s be honest: if you can’t tell what macro and micro ingredients does your meal have, you’ll face some issues. However if you refuse to put up a fight, how do you expect to prevail?

We get it – it’s tough to navigate in a sea of endless information.

  • Should you drink a protein shake after each training?
  • Should you reduce carbohydrate consumption?
  • And what if you skip training?

This is but a few of the thousands of questions that you might have at the brink of making a change of lifestyle. Let’s clarify the very basics. So that you can create an ideal, easy-to-maintain daily routine. One that truly allows you to live in a healthy body.

Your diet defines your performance

You might know the saying:

Enthusiasm dictates the pace, but perseverance reaches the goal.

Well. This inner motivational force can only help you in the long run. If you give everything that your body needs to work out efficiently and regenerate each time. It’s a little bit like having a car: if you have a brand new one, it quickly loses its value if you skip maintenance or fill it with low-quality fuel.

Speaking of fuel – let’s see the concerns you might have about your diet. Like it or not. But this topic will be a focal point of anyone, who living a healthy lifestyle. It doesn’t matter if you are working out 2-3 hours a day. If you fail to consume, the sufficient quantity and quality of nutrients. In this case, you don’t expect huge accomplishments. You won’t lose weight and get into shape as quickly as you’d expect. But what’s even worse? Your body will not regenerate properly. If you’re constantly working out but missing out on refilling your nutrient reserves. Also resting your muscles. Your performance will fall far from the ideal level – not to mention that you also risk injury more.

And getting injured does not only halt your progress temporarily. But an event like this can easily ruin your motivation to lead a healthy lifestyle.

Eating – What? When? And how much?

We’re pretty sure this isn’t the first article you’re reading on this topic. We could say that you should eat smaller portions. Five times a day, or have three major meals instead. We can also advise you. To count the macros or the calories. Tone down your fat input, or to increase it by following the tenets of the ketogenic diet.

Let’s be honest once again – we won’t be able to provide a set of rules set in stone about how to eat properly. And we also believe that if someone is trying to make you follow a ready-made diet, you shouldn’t go with it.

Every single one of us is different. Our genetics, metabolism, biorhythm are all different. – The list goes on, but you’re probably getting the gist. There isn’t anyone like you – that’s why paleo might work for your significant other but not for you (because your body primarily feeds on carbohydrates, not on fats).

Now you might feel you didn’t learn anything new – and you’re right to feel so.

Actually, you already made some progress. You’ve just learnt that. Forcing a diet that doesn’t feel comfortable isn’t worth the hassle. You are the only one who knows what’s best for you. So try 1-2 week long test run in which you observe how quickly you get hungry after eating certain meals, which are the ones that make you want to take a quick nap, or which make you hungry even after a couple of hours.

  • Get rid of meals with refined flour and added sugar.

    Having a doughnut or a croissant for breakfast isn’t the best option out there. Especially if you wash it down with a cup of iced latte. Admittedly, it might taste amazing. But it doesn’t help your insulin level, which will suddenly spike and then fall back again, which will make you hungry again. You’ll end up consuming more calories than you should. Plus you’re also increasing the risk of diabetes.

  • Watch out for the rate of omega-3 and 6 fatty acids.

    This isn’t anything mystical. Instead of having red meat, pick fish at least 2-3 times a week (trout, tuna, mackerel, salmon, herring). Be frugal with oily seeds (walnut, pecan nut, almond, and cashew) and oil (pumpkin seed oil, linseed oil). It’s good to know that omega-6 fatty acids are not necessarily harmful. They have their own function. Also, a scarcity of them leads to symptoms such as hair loss, dry skin, reduced hormone production or mood swings. However, you should really quit on meals soaked in oil and bathed in fat (or just rarely eat these). Because these are sources of trans fats, which are particularly harmful to your bodily functions.

  • Pick natural ingredients.

    We know that, supermarkets crammed with processed food labelled as „healthy”. Believe us, when we say that. Just because something made without added sugar or is gluten-free. It won’t necessarily be a good pick. If it contains loads of additives. You’re basically back to square one. Read the label carefully – if it’s too long, that’s enough for suspicion – and if you have the means, prepare your own snacks. These can be muesli bars or healthy cookies. But also consider simple solutions such as a bunch of oily seeds (like the almond as mentioned earlier or cashew), fruit with plain yoghurt or celery and carrot with blue cheese dip sauce.

  • Prepare your own meals.

    Yes, this will cost you time and energy. Because only cooking and packing your meal isn’t enough. You’ll have to do the shopping. Also, the dishes once you done with everything. But in the end, your efforts will pay off. You’ll feel comfortable knowing exactly what you’re eating, and this awareness will make you catch glimpses of a more confident you in the mirror – someone who feels more energetic and balanced.

  • Hydrate.

    No matter the sport you are choosing. If you give your utmost, you’ll sweat! Losing not only water but various minerals as well. The latter can complemented with a proper diet. While the former with clean drinking water. Yeah, and forget about „not being thirsty”. Feeling thirsty means, you should’ve drunk some water already. And consuming 2.5-3 litres per day is something you can get used after a couple of weeks. (use an app to remind you of continually drinking water). Boost your simple drinking water with cucumbers, mint, a few slices of lemon, orange or lime, so that it’ll stop being a „dull” drink.

  • Rest and sleep.

    The two aren’t the same. When we say that you should rest, it means that you aren’t supposed to work out all the time. You don’t have to go for another lap or do another routine every single day. You’re only human, and your body will need a couple of days of resting. Know this: you’ll improve much more if you rest instead of pushing yourself hard with massive pain in your muscles. And if we’re talking about progress, it’s also pretty important that your sleep schedule is adjusted to your needs. The recommended length is somewhere between 7-8 hours, but some people feel the best after 6 hours of sleep, while others might need 9-10 hours for fully recharging their batteries. Forget about making an excuse for resting, chilling or sleeping enough. You merely have to pay attention to carefully managing your free time – getting lost on social media or binge-watching your favourite series can easily ruin your daily routine.  

This is the place where you can truly be yourself – by discovering your unique style.

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