Nutrition
This macronutrient helps keep you full and supports muscle repair.
Protein
Adults generally need this many hours of sleep per night.
What is 7–9 hours?
This type of exercise strengthens muscles and bones.
What is strength or resistance training?
This type of breathing activates the relaxation response.
What is deep or diaphragmatic breathing?
This skill helps you notice thoughts without immediately reacting to them.
Self-awareness
These colorful plant compounds help fight oxidative stress.
Antioxidants
This hormone helps regulate your sleep–wake cycle.
Melatonin
This form of movement improves heart and lung health.
What is cardiovascular (aerobic) exercise?
This hormone is often elevated during chronic stress.
Cortisol
This term describes the belief that abilities can improve with effort and learning.
Growth mindset
Drinking enough of this supports digestion, energy, and focus.
Water
Exposure to this in the morning helps set your circadian rhythm.
What is sunlight?
This feel‑good chemical is released during exercise.
Endorphins
This practice involves paying attention to the present moment.
Mindfulness
Reframing a negative thought into a more balanced one is called this.
Cognitive reframing
This type of fiber feeds beneficial gut bacteria.
Prebiotic fiber
This habit before bed can interfere with melatonin production.
What is screen use (blue light exposure)?
Doing this before workouts can help reduce injury risk.
Taking breaks and setting limits helps protect this.
Boundaries
This daily appreciation practice has been shown to improve mood and overall well-being.
Gratitude
Eating protein, fiber, and healthy fats together helps prevent this issue.
What is a blood sugar spike (or crash)?
Consistent sleep and wake times improve this key body system.
Circadian Rhythm
This principle means gradually increasing intensity over time.
Progressive overload
Regular stress management supports this nervous system state.
What is parasympathetic (rest‑and‑digest) activation?
This mindset skill helps reduce stress by focusing on what you can control rather than what you can’t.
Acceptance