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. 

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 processed foods occasionally — disicipline is key.

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

[Weekly Grocery List coming soon]

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. Equipment-free activities I perform daily, particularly with limited time:

If you can get into the habit of performing these for 7 consecutive days, 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 intuitive movement with functional strength training and progressive overload delivers the best results — listening to how my body feels each day. I no longer desire pushing my body to extreme limits. I have nothing to prove; longevity and functionality are my only goals.

Walking is the only cardio I perform consistently. However, when I don't mind sweating out my edges, I enjoy interval training — primarily running and jumping rope.

I have not worked out in a commercial gym in over 10 years and will NEVER go back. While community is valuable, 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. A few self care practices that help me access peace and joy:

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