Protocols
Sleep, nutrition, strength and life optimizations
Before diving into the details, here’s a quick overview:
In this post, you’ll discover
Sleep rituals that prime your body’s natural rhythms
Nutrition tweaks for lasting energy and metabolic health
Strength strategies to build muscle efficiently
Optimization hacks for monitoring and fine tuning your well-being
Each habit is simple to implement, backed by science and designed to fit into a busy lifestyle.
1. Sleep: The Foundation of Compound Health Gains
Consistent sleep times train your internal clock, improving energy and focus. Going to bed and waking up at the same times daily to “run as a machine as it’s intended.”
Morning and sunset light exposure cues your circadian rhythm, UV-rich daylight stimulates wakefulness, while evening light signals wind-down.
Dim blue light after dusk by using red-toned bulbs or wearing blue-light blockers. This preserves melatonin production and accelerates sleep onset.
The 3-2-1 rule: stop eating 3 hours before bed, drinking 2 hours before, and screens 1 hour before lights-out. This simple structure primes your body for deep rest.
A pre-sleep breathing ritual—five deep inhales/exhales while consciously releasing tension—can speed up relaxation and reduce racing thoughts.
Environment tweaks (cool room, blackout shades, white-noise machine, separate covers) create a sanctuary for uninterrupted slumber.
Why it matters for Naia: Quality sleep is the ultimate longevity hack. It amplifies recovery from our fermentation-focused nutrition plans, strengthens mental resilience, and enhances physical performance so you can seize each day in your fast-paced environment.
2. Nutrition: Fueling Your Future Self
Slow eating fosters mindful satiety signals stop at ~80% fullness (“Hara Hachi Bu”) to optimize digestion and prevent energy crashes.
30 g+ protein per meal (0.8 g per kg of bodyweight) supports muscle maintenance and thermogenesis, keeping you energized for work and play.
90/10 rule: 90% of calories from whole, single-ingredient foods (eggs, fish, beef, chicken, Greek yogurt, vegetables, potatoes, fruits), with 10% flexibility for social eating.
Hydration: Aim for 2–3 L/day, sipping water first thing in the morning and around meals (but not during) to support nutrient uptake and avoid overhydration.
Circadian eating windows train your metabolism; align meals with daylight hours to synchronize hunger and insulin sensitivity.
Fiber targets (25–34 g/day depending on age/sex) regulate blood sugar, feed your microbiome, and sustain fullness.
Finish your last meal ≥3 hours before bed to curb nighttime snacking when willpower dips.
Why it matters for Naia: Our fermentation-focused recipes naturally deliver protein, fiber, and micronutrients in a time-tested format—providing energy for demanding days and buoying gut health for lifelong vitality.
3. Strength: Building Resilience with Purpose
Progressive overload: Aim to lift slightly heavier or add volume each session. Small, consistent gains compound into significant strength over months and years.
Leave 1–2 reps in reserve to reduce injury risk while still provoking muscle adaptation.
Efficient recovery: Prioritize protein, hydration, sleep, and active recovery (mobility, foam rolling). Building happens between sessions.
Supersets cut gym time by up to 50% without sacrificing results—ideal for busy schedules.
Daily walking: Target 6,000–15,000 steps. Even adding 1,000 extra steps reduces all-cause mortality risk.
Vigorous cardio weekly (sprints, HIIT, sports) stresses your cardiovascular system for broad health benefits.
Track workouts with a simple app—data-driven progress beats guesswork every time.
Why it matters for Naia: Purposeful movement builds more than muscle—it underpins metabolic health, mental clarity, and functional strength for both boardroom and backyard adventures.
4. Optimization: Monitoring, Tuning, Thriving
Biannual blood panels (metabolic, lipid, hormone, inflammation markers) catch imbalances early—empowering personalized interventions.
Circadian alignment: Pair your light, meals, and workouts with your biological clock for maximal efficiency.
Toxin avoidance: Use filters, non-toxic cleaners, and mindful choices to reduce environmental burdens on your body.
Daily flossing cuts systemic inflammation—gum health isn’t cosmetic; it’s a longevity pillar.
Why it matters for Naia: Data and science guide us; these optimization steps ensure your lifestyle interventions are on track, sustainable, and responsive to real-time feedback.
Getting Started: The Naia Approach
Pick one habit—rather than overhauling everything, focus on a single high-impact change (e.g., consistent sleep times or daily protein targets).
Leverage Naia tools:
Substack deep-dives for detailed science and recipes.
Instagram for daily inspiration
(Upcoming) Longevity Dashboard app for tracking sleep, nutrition, and movement metrics in one place.
Play the long game: small, sustainable tweaks accrue massive benefits over years. Your future self will thank you.
“We overestimate what we can accomplish in a year, but underestimate what we can achieve over decades.”
— Dan Go dango.co
By integrating these four pillars—sleep, nutrition, strength, and optimization—into your daily routine, you’re not just adding habits; you’re building a resilient, high-performance lifestyle that aligns perfectly with Naia’s mission to redefine health and longevity. Let’s get started together.
Join the conversation: share your first chosen habit in the comments, and connect with fellow Naia members on Instagram.
With health and love,
Miral & Adam
Team Naia
Disclaimer: most of the material and inspiration has been taken from Dan Go’s blog post about Health Habits. Kudos to Dan!