Wellness Guide

“Let food be thy medicine” — Hippocrates

We overcomplicate wellness. Consumerism has shifted a personal, holistic practice to a market-driven industry focused on selling products and trends. As new workouts and diets gain popularity, we drift further from the simple practices that truly nurture well-being.

Being well means achieving a balanced state of physical, mental and emotional health that supports a fulfilling and purposeful life. I want to lead as many people to authentic wellness as I can. I will share what has worked for me — take what you need. 

[Wellness Check List]

NUTRITION

EAT FRESH FOOD! Whole Foods include: fruits, vegetables, proteins, nuts/seeds, healthy fats, whole grains, legumes, dairy. Ideally, you want to consume these foods minimally processed. Preferably homemade, grilled or baked. Here are my current staples:

If this list seems limited, it’s because it is. I don’t desire variety in my diet — I can eat the same meal everyday. However, I make an effort to include enough diversity to support a healthy gut microbiome and maintain optimal hormonal health.

I adhere to this eating style 95% of the time. I genuinely enjoy the foods I consume, but I indulge in ultra processed foods occasionally — discipline is key.

I am also a huge proponent of anti-inflammatory diets, hormone balancing diets, alcohol-free living, limited caffeine consumption and minimal refined or added sugar.

[Grocery List]

MOVEMENT

Daily movement is my physical therapy, I CANNOT live without it. Movement doesn't have to be intense or lengthy to be effective. As long as I move, that's what counts. Find a duration and frequency that is most sustainable for you.

If you can get into the habit of walking and/or stretching for 3-5 days per week, you can use this as a foundation to build upon. 2 hours of working out is not necessary; 15-30 mins of intentional movement per day will suffice. Daily deposits add up over time and consistency is key.

I’ve found that blending functional strength training with progressive overload delivers the best results. I no longer desire pushing my body to extreme limits; feeling good is my only goal.

Walking is the only cardio I perform consistently, but I enjoy interval training on occasion (primarily running and jumping rope).

I have not worked out in a commercial gym in over 10 years and will NEVER go back. Community is valuable, but you don't need a gym membership or trendy equipment to move your body.

MINDFULNESS

Being well goes beyond the physical — we must tend to our mental gardens as well. Mindfulness is the practice of paying attention to the present moment with awareness and without judgment. A few practices that help me cultivate awareness:

I hope this guide serves you meaningfully — it was curated with love. Connect with me on Instagram (@farranmanuel) to follow my journey!