5 habits for good health

1. Create boundaries with your phone

A quick scroll in every spare moment has become second nature. But it adds up, leaving us wired, low on energy and struggling to focus.

How? Easier said than done, but a few small shifts can really help:

• Light and movement before screens. Open the curtains, take a few steps, stretch, splash your face with cold water. Let your brain wake up gently before letting the whole world into your room.
• Out of sight, out of mind. Tuck it in a drawer or leave it in another room, especially in the morning, when working, or when winding down.
• Check in on your terms. Carve out a couple of calm moments to catch up on messages and updates, rather than letting them steer your day.

2. Add protein foods to your breakfast

If you don’t have protein in your breakfast yet, here’s your sign to start! After a night of fasting, your body’s ready for a top-up. Eating protein-rich whole foods first thing helps steady your energy, support focus and keep you full for longer. It also provides the amino acids your muscles need to repair and maintain strength, which is key for healthy ageing.

How? Add Greek yoghurt with nut butter and seeds to your usual breakfast. Or grab a slice of Doctor’s Daily Bread and top with hummus, eggs, smoked tofu or leftovers.

3. Movement breaks

Why? We’re built to move, but most of us sit for over 7 hours a day. Even with regular workouts, long periods of sitting can slow blood flow, reduce insulin sensitivity and disrupt fat metabolism. A bit like a stream that stays clear by flowing, our bodies need regular movement to support mood, energy and long-term health.

How? A good rule of thumb is 5 minutes of movement for every half hour of sitting. That might mean taking calls on a walk, stretching between tasks, or sneaking in a few squats while the kettle boils. Whatever works for you. A little and often really does add up.

4. Just one more plant

This one comes from Dr Rupy’s TEDx talk, and it’s become a bit of a mantra.

Why? We’ve all heard about 5 a day, but studies show that aiming for closer to 10 portions can make a real difference. More variety means better fuel for your gut microbes, which help lower inflammation. And the research is clear: a higher intake of fruit and veg is linked to lower risk of heart disease, stroke, some cancers and early death.

How? Every time you’re cooking something, think “what’s one more plant I can add?” A handful of lentils in soup, broccoli in your stir-fry, beans stirred through a curry, roasted veg on the side, fruit with breakfast or as a snack. Just one more plant each time really adds up.

5. Eat dinner earlier

Why? It’s one of the simplest and most powerful ways to support your health without changing what’s on your plate. Eating earlier helps your body follow its natural rhythm. Our digestion, blood sugar control and metabolism all work best in the day, then wind down in the evening. Late meals can lead to poorer sleep, reflux and missed opportunities to rest and repair overnight.

How? A few tips that help:

• Set a dinner window. Aim to finish eating at least three hours before you go to sleep. If you’re in bed by 10, try eating by 7.
• Batch cook or prep in advance. Chop veg in the morning, cook once and eat twice, or keep leftovers ready to go so you’re not cooking late.
• Build an evening wind-down. Let dinner be the start of your evening, then unwind with a walk, stretch or something you enjoy.

Which one will you try?

None of these habits is groundbreaking. That’s why they work. They don’t require gadgets, apps or extreme discipline. They just require a bit of intention, a bit of structure and the willingness to repeat the simple things that make you feel better. More weekly habits in the full podcast.