Protein is the number one fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Enjoy eggs, fish, lentils, plain yogurt, or a small portion of cheese.

In terms of vitamins, focus on vitamin D, calcium, omega-3 (oily fish, nuts, flaxseed oil), and don’t forget sufficient hydration.

How about we declutter?
Limit ultra-processed foods, white sugar, saturated fats, and excessive alcohol, which unnecessarily tire your body. A simple balance, without frustration.