NUTRITION: How to fuel your body and mind

What you eat profoundly affects how you feel and perform. Nutrition provides the foundation for energy, focus, and resilience.

Eat the rainbow

Colourful plant foods are rich in phytonutrients, natural compounds that combat oxidative stress, support neurotransmitter production like serotonin, and reduce inflammation. Each colour delivers unique benefits:

🍅 Red: Lycopene in tomatoes supports heart and prostate health.

🥕 Orange and Yellow: Carotenoids in carrots enhance immunity and vision.

🥬 Green: Chlorophyll and folate in leafy greens aid cellular repair.

🫐 Blue and Purple: Anthocyanins in blueberries boost brain health.

🧄 White: Allicin in garlic supports the immune system.

Consuming a diverse range of colourful foods fosters diversity of the gut microbiome. Fibre and phytonutrients found in fruits and vegetables act as pre-biotics, fuelling beneficial bacteria. Eating the rainbow not only provides a full spectrum of nutrients but aligns with cutting-edge research on the interplay between diet, gut health, and systemic wellbeing.

Metabolic flexibility and glucose regulation

A key component in maintaining energy and long-term health is improving your metabolic efficiency and regulating glucose levels. Blood sugar spikes and crashes don’t just sap energy – they also increase inflammation and can lead to chronic conditions over time.

The role of mitochondrial health and ubiquinol

Ubiquinol is becoming increasingly recognised as a vital component for healthy ageing. Found naturally in the mitochondria within all cells in the body, it works like the engine room for our cells, fuelling these organelles to generate energy (Andenosine Triphosophate or ATP for short).

Ubiquinol levels in the mitochondria start to decline naturally after the age of 20. This depletes the energy production in the cells of our body and, in turn, affects our mitochondrial health.

Multiple studies have shown that Ubiquinol may support health conditions including cardiovascular health, healthy male fertility, cognitive function, energy production, fatigue and inflammation, along with improved sports performance.

MOVEMENT: Smarter, More Functional Fitness

Daily movement is arguably the single most powerful tool you have to maximise your healthspan, vitality and quality of life.

1. Move More

The benefits of “micro-movements” – short bursts of activity that counteract the negative effects of prolonged sitting cannot be undervalued. Frequent movements throughout the day support circulation, metabolism, focus and glucose disposal.  

2. Functional Fitness

Prioritise exercises that mimic real-life movements:

• Squats: Build lower-body strength.
• Push-ups: Strengthen the upper body and core.
• Planks: Enhance stability and protect against injury.

3. Balance cardio and strength

Cardiovascular health is vital for longevity, but you don’t need to overdo it. Low-intensity steady-state (LISS) exercises, like brisk walking or cycling, are gentle yet effective. Pair these with strength training two to three times per week to maintain muscle mass, which naturally declines with age.

RECOVERY: The Game Changer

Recovery is often overlooked but is just as important as nutrition and exercise. It’s during recovery that your body repairs itself, grows stronger, and prepares for the next challenge. In the years I was training as an elite athlete, I wish I had implemented recovery sooner in my career. When I finally gave recovery the time it deserved in my program, it significantly impacted my ability to perform the next day and reduced my risk of injury.

Sleep: The Ultimate Recovery Tool

Sleep is important for tissue repair, memory consolidation, executive function, psychological function, hormone regulation, immune function and even interpersonal relationships.

Tips to optimise:

• Routine: Stick to consistent sleep and wake times.
• Environment: Keep your bedroom cool, dark, and quiet.
• Wind-Down rituals: Avoid screens and incorporate calming activities.
• Dim the lights: Refrain from bright lighting after the sun sets. Darkness prompts our body to produce melatonin, our sleepiness hormone, bright artificial disrupts melatonin production
• Morning Sunlight: Getting morning sunlight assists in setting your circadian rhythm.

Integrating into your life: habits and mindset

 To successfully incorporate these elements into your life, focus on habits and mindset.

1. Identity-driven action: Align your actions with who you want to be. For example, if you want to be agile and strong, commit to moving daily.
2. Embrace challenge: Growth often comes from doing hard things. View challenges as opportunities to strengthen your resilience.
3. Focus on consistency: Aim for 80 per cent adherence to your goals. Small, consistent steps build lasting change.

Simple strategies like these can make a profound difference in daily energy and wellbeing. By integrating these principles into your routine with intention and consistency, you can unlock your potential and elevate your everyday performance.

Dr Lauren Burns is an Olympic gold medallist, naturopath and nutritionist (BHSc), performance and lifestyle consultant and author.

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