World Health Day

In a world of quick fixes, World Health Day reminds us of something simple but profound: true health isn't found in a bottle or achieved overnight. It's built via consistent daily choices and evidence-based practices.

At Vivo Life, we believe in sustainable wellness—approaches backed by science that create lasting change. Today, we're sharing our playbook of daily habits that research consistently shows make the biggest difference to your health, alongside the strategic role that high-quality supplements can play in supporting your health journey.

THE PLAYBOOK:

The Foundation: Non-Negotiable Daily Habits

1. Movement as Medicine

Daily goal: 8,000-10,000 steps

Walking might seem basic compared to intense workouts, but research consistently shows it's one of the most powerful health interventions available. A 2023 study published in JAMA Internal Medicine found that just 8,000 steps daily was associated with a 51% reduction in all-cause mortality.

Walking improves:

• Cardiovascular health
• Insulin sensitivity
• Cognitive function
• Mood and mental health
• Joint mobility and bone density

Beyond walking, aim for:

• 2-3 strength training sessions weekly (even bodyweight exercises count, YAY!)
• 1-2 flexibility/mobility sessions (stretching is good, don’t forget that.)
• Regular breaks from sitting (every 30-45 minutes…aka TAKE BREAKS…YOU’RE HUMAN AFTER ALL.)

2. Nutrient-Dense Food Choices

Focus on: Whole foods, strategic timing, minimizing inflammatory inputs

The most important eating principles aren't about strict diets but consistent patterns:

• Prioritise nutrient-dense foods over empty calories: Digestion uses energy, so prioritize nutrient-dense foods that give more back
• Avoid industrial seed oils: Reduce consumption of canola, soybean, corn, and other refined oils high in omega-6 fatty acids (and of course the dreaded HIGH FRUCTOSE CORN SYRUP 🤢)
• Prioritize protein: Aim for 0.8-1g per pound of bodyweight daily (from quality sources…aka complete protein sources)
• Hydrate strategically: Start your day with 16-20oz of water before caffeine…(this is a GAME CHANGER!!!)

3. Quality Sleep

Target: 7-9 hours of quality sleep

“Sleep is legal steroids” - Chris Bumstead…6x Mr. Olympia…(it’s not actually steroids…but we wanted to prove a point other than just saying how important sleep truly is…hopefully it worked)…anyways…to improve sleep quality:

• Maintain consistent sleep/wake times
• Avoid screens 1-2 hours before bed
• Keep your bedroom cool (65-68°F/18-20°C)
• Use blackout curtains and minimize noise
• Limit caffeine after 2pm
• Consider a magnesium supplement before bed (more on this below)

4. Stress Management & Mental Health

Practice: Daily intentional stress-reduction

Chronic stress undermines every aspect of health. Effective strategies include:

• Mindfulness meditation (even 5-10 minutes daily)
• Time in nature (aim for 2-3 hours weekly minimum)
• Deep breathing practices
• Journaling
• Social connection and community
• Setting boundaries with technology

Strategic Supplementation: Beyond the Basics

While whole foods should form the foundation of your nutrition, strategic supplementation can help address specific gaps and optimize certain functions. Here are three of our most evidence-backed options:

1. VIVO LIFE PERFORM: Plant Protein + BCAAs + Digestive Enzymes

Why it works: While protein requirements can be met through diet alone, many people struggle to consistently hit their targets, especially those with active lifestyles or plant-based diets.

Perform combines:

• Complete plant protein blend with every single essential amino acid
• Added Amino Acids for muscle recovery and reduced soreness
• Digestive enzymes for optimal absorption
• No artificial sweeteners or fillers…ever

Science highlight: A 2018 meta-analysis in the British Journal of Sports Medicine found that protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance exercise training.

Best for: Active individuals, those looking to preserve muscle mass with aging, plant-based eaters, or anyone struggling to meet protein requirements through food alone.

How to use: Add 1 serving post-workout or as a nutrient-dense snack between meals. Can be mixed with any of your favorites such as water, oat milk (our choice), almond milk, etc., and blended into smoothies with fruits and vegetables for added nutrition.

2. VIVO LIFE B-12: Essential Vitamin Support

Why it works: Vitamin B-12 contributes to numerous approved health functions recognized by UK regulatory authorities.

Our B-12 supplement provides:

• Highly bioavailable methylcobalamin form
• Contributes to an energy-yielding metabolism*
• Contributes to functioning of your nervous system*
• Contributes to red blood cell formation*
• Contributes to the reduction of tiredness and fatigue*
• Contributes to psychological function*

Science insight: Vitamin B-12 is particularly important for those following plant-based diets, as it is primarily found in animal products. The UK Department of Health recommends that plant based dieters take B-12 supplements to ensure adequate intake.

Best for: Plant-based eaters, adults over 50, and those looking to support their daily nutritional needs + energy production.

How to use: One dropper a day – and most importantly our liquid format allows for easy absorption…meaning you’re getting everything you’re paying for 🤝

These statements are authorized EU/UK health claims as per Regulation (EC) No 1924/2006 and the UK Nutrition and Health Claims Register.

3. VIVO LIFE OMEGA-3: Essential Fatty Acids

Why it works: Our plant-derived Omega-3 provides essential fatty acids EPA and DHA with benefits recognized by UK health authorities.

Our Omega-3 delivers:

• Algae-derived EPA and DHA (the same source fish get their Omega-3s from)
• DHA contributes to maintenance of brain function*
• DHA contributes to maintenance of vision*
• EPA and DHA contribute to the function of the heart*
• Sustainable sourcing with environmental benefits compared to traditional fish oils

Science insight: The UK Scientific Advisory Committee on Nutrition (SACN) recognizes the importance of long-chain omega-3 fatty acids in the diet, with particular benefits for cardiovascular health when consumed regularly.

Best for: Those following plant-based diets, individuals looking to support heart health, and anyone seeking to maintain normal brain function as part of a healthy lifestyle.

How to use: Same as B-12 – one dropper a day and our liquid format allows for easy absorption…meaning you’re getting everything you’re paying for 🤝

These statements are authorized EU/UK health claims as per Regulation (EC) No 1924/2006 and the UK Nutrition and Health Claims Register.

Bringing It All Together: Your World Health Day Action Plan

Health isn't about perfection—it's about consistent progress in the right direction. Here's how to implement these principles:

• Start with one habit: Choose the foundation habit that needs the most attention in your life right now
• Add strategic supplementation: Select the supplement that best addresses your specific needs
• Track your progress: Notice how you feel rather than just focusing on external metrics
• Build gradually: Once one habit is established, add another
• Connect with community: Share your journey with others for accountability

At Vivo Life, we believe that true health is about more than just physical wellbeing—it encompasses mental clarity, emotional balance, and sustainable energy for the things that matter most.

This World Health Day, we invite you to reflect on your health journey and consider how these evidence-based practices might help you not just live longer, but live better.

Do Life Differently,
The Vivo Life Team

Note: This information is educational and not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before starting any new supplement or exercise program, especially if you have pre-existing health conditions.