Wellness Notes - Embracing a Healthier Life

A fast can be a powerful tool for a metabolic reset or gut rest, but it must be approached with care.

General Guidelines

• Medical Caution: Since fasting lowers BP/HR, it requires close self-monitoring, especially if you have health conditions or take medications (like those for BP). Always consult a doctor.
• Start on a Rest Day: It is highly recommended to schedule your fast for a day with low physical demands to avoid any unpleasant surprises. If you wish to incorporate light activity, introduce it very gradually.
• Hydration is Key: Staying well-hydrated is crucial. For a fast of up to 24 hours, significant electrolyte shifts are unlikely as the body can use its reserves. For longer fasts, be more mindful of electrolyte balance.

Understanding the True Duration (The ~42-Hour Fast)

It's important to understand how this schedule creates a longer fast. If you stop eating at 19:00 on Day 1, a full 24 hours later it will be 19:00 on Day 2. Since this is outside your normal eating window, your next meal isn't until 13:00 on Day 3.

• Total Fasting Time: This results in a fast of approximately 42 hours. This is a more advanced, extended fast and is not suitable for everyone.

The 24-Hour "Escape Hatch" (Optional)

If you find the full ~42-hour fast is too demanding, you can opt to break it at the 24-hour mark (e.g., at 19:00 on Day 2).

• Best Practice: The best way to gently break the fast is with a small, low-glycemic snack. One or two "shots" (about 3-6 level tablespoons) of nuts is an excellent choice due to their small and slow impact on blood sugar and insulin. This allows for a gentle re-entry into an eating state before you resume your normal schedule the next day. As always, listen to your body.

2+ hours after waking up up

| Ingredient    | Amount | Notes                                                                                                                                 |
|---------------|--------|---------------------------------------------------------------------------------------------------------------------------------------|
| Oat flakes    | 40g    | 2-5 tablespoons. **Use whole rolled (old-fashioned) oats, not instant/sugary varieties**                                              |
| Berries       | 50g    | About two tablespoons                                                                                                                 |
| Mixed nuts    | 30g    | Raw and hulled: walnuts, hazelnuts, almonds, pistachios, Brazilian nuts, Indian nuts (cashews), peanuts, sunflower and pumpkin seeds  |

Notes:

• only one Brazilian nut per day due to selenium levels
• stale nuts: Rancidity (off-taste/smell) affects quality & nutrients, esp. in walnuts, seeds, Brazilian nuts. Obviously, avoid eating if very rancid or if mold is visible. Store cool, dark, airtight
• Roasted nuts? Yes, dry roast (no oils, no salt, no additives) is generally fine and can offer a nice way to enjoy them. Walnuts, almonds, hazelnuts, pistachios, cashews, peanuts, sunflower, and pumpkin seeds are especially good roasted. Brazilian nuts, however, are best kept raw.
• Peanuts notes: they are not nuts but i kept them here to avoid diluting the list. Also note that peanuts must be roasted to kill off bacteria
• Pistachios buyers tip: shells add 50% weight to the nut

| Ingredient    | Amount   | Notes                                                             |
|---------------|----------|-------------------------------------------------------------------|
| Fish          | 100-150g | sardines/herrings/chub mackerel/tuna - fresh or in natural juices |
| Side salad    | 33g each | The daily spices mix can be added; experimentation is an option   |

Notes:

• tuna once or twice per month - mercury caution. Check "Appendix A - tuna regions"
• Fresh fish can be an investment; frozen options or more affordable tinned varieties (like sardines, as listed) are also good as long as they are in the natural juices (with salt as a natural preservative). Avoiding all refined stuff, additions, purées, etc., is preferable.

| Ingredient        | Amount   | Notes                                                                                       |
|-------------------|----------|---------------------------------------------------------------------------------------------|
| Lentil stew       | 150g     | This or chickpea, choose one but not both                                                   |
| Side salad        | 33g each | The standard mix can be used, with the daily spices mix added; experimentation is an option |

or

| Ingredient        | Amount   | Notes                                                                                       |
|-------------------|----------|---------------------------------------------------------------------------------------------|
| Chickpea salad    | 150g     | add **quinoa**, **couscous**, **spelt** or **brown rice**                                   |
| Side salad        | 33g each | The standard mix can be used, with the daily spices mix added; experimentation is an option |

Notes:

• It's generally recommended to choose either the chickpea salad or the lentil stew for a single meal, as combining them might not be to everyone's taste. Experimentation, however, is always an option.
• Quinoa, couscous, spelt or brown rice offer great variety. Choosing grains that are locally available and budget-friendly is also perfectly suitable.

Option for non-vegan meal, for protein seekers

| Ingredient        | Amount          | Notes                                                                                       |
|-------------------|-----------------|---------------------------------------------------------------------------------------------|
| Eggs              | 2 large (100g)  | Boiled recommended (quick prep, no added oil)                                               |
| Side salad        | 100g total      | The standard mix can be used, with the daily spices mix added; experimentation is an option |

Note on cooking & safety: Both boiling and frying kill bacteria if eggs are cooked thoroughly. Boiling avoids added oils, aligning better with whole-food principles.

| Spice             | Key Benefits                                                                          |
|-------------------|---------------------------------------------------------------------------------------|
| Dill              | Digestive health, Antioxidant source                                                  |
| Oregano           | Potent Antioxidant, Antimicrobial properties                                          |
| Parsley           | Vitamins (A, C, K), Antioxidants (flavonoids)                                         |
| Powdered Ginger   | Potent Anti-inflammatory, Digestive health (nausea relief)                            |
| Powdered Garlic   | Heart health, Cholesterol & Blood Pressure regulation, Immune support                 |
| Chia Seeds        | High Fiber, Omega-3 (ALA), Minerals (Ca, Mg), Plant Protein                           |
| Ground Flaxseed   | Omega-3 (ALA), Fiber, Lignans (phytoestrogen/antioxidant)                             |
| Curcuma (Turmeric)| Strong Anti-inflammatory (Curcumin), Potent Antioxidant, Brain health support         |
| Curry Powder      | **Blend**: Anti-inflammatory, Antioxidant, Digestive (benefits depend on ingredients) |
| Cinnamon          | Blood sugar regulation, Antioxidant, Anti-inflammatory, GI health                     |
| Black Pepper      | **Enhances Nutrient Absorption (esp. Curcumin)**, Antioxidant, Digestive health       |

Notes on Daily Spice Mix:

• CRITICAL Flaxseed Warning: Mixing most dried spices is fine, BUT do NOT store pre-ground flaxseed in the main blend long-term. Its beneficial Omega-3 oils rapidly oxidize (go rancid) once ground when exposed to air/light at room temperature, reducing benefits and affecting taste. Flaxseed Solution 1 (Recommended): Keep ground flaxseed stored separately (cool, dark, airtight - ideally fridge/freezer) and add daily portion just before use. Flaxseed Solution 2 (Alternative): Use whole flaxseeds in the mix bottle (they are much more stable). For best absorption, grind the daily serving of the entire spice mix right before using it with a spice grinder (or accept lower nutrient availability if using whole).
• Fresh vs. Dried: Dried ingredients offer convenience for this daily mix. Fresh versions generally provide more vibrant flavor and potentially higher levels of certain active compounds, but using what is practical and accessible is the approach here.
• Building a full spice collection can take time and investment. Starting with a few key versatile spices and gradually adding more as budget allows is a practical approach.

| Ingredient           | ~Kcal                  | Notes                                                                                                                                                                                                                  |
|----------------------|------------------------|------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| Small Apple          | ~95 Kcal               | Fiber, Vit C. Avoid eating seeds (seeds contain amygdalin)                                                                                                                                                             |
| Banana (medium)      | ~110 Kcal              | Potassium, Vit B6, Quick energy boost                                                                                                                                                                                  |
| Mandarins (medium)   | ~47 Kcal               | Good source of Vit C                                                                                                                                                                                                   |
| Limes                | ~11 Kcal (wedge/juice) | Vit C, Flavoring                                                                                                                                                                                                       |
| Lemons               | ~17 Kcal (wedge/juice) | Vit C, Flavoring                                                                                                                                                                                                       |
| Sea Vegetables       | Low Kcal (varies)      | Excellent source of Iodine, Minerals (Nori, dulse, kelp, wakame, etc.). While some can be specialty items, even small amounts of more accessible types like nori sheets can be beneficial and cost-effective over time |
| Carrots (medium)     | ~30 Kcal               | Vit A (beta-carotene). Can be hard to chew raw; shredding helps                                                                                                                                                        |
| Beets (100g)         | ~44 Kcal               | Folate, Manganese, Nitrates (may benefit blood pressure)                                                                                                                                                               |
| Grapefruit (1/2 med) | ~52 Kcal               | Vit C. **Warning: Interacts with many medications, see note bellow**                                                                                                                                                   |
| Kiwi (medium)        | ~42 Kcal               | High Vit C, Fiber. May improve sleep quality (some evidence)                                                                                                                                                           |
| Figs (medium, fresh) | ~37 Kcal               | Rich in Fiber, Antioxidants. Aids digestion. (Dried figs much higher Kcal)                                                                                                                                             |
| Cherries             | ~50 Kcal (~10-12)      | Natural Melatonin source. May help regulate sleep cycles                                                                                                                                                               |

⚠ Medication Alert: Grapefruit contains furanocoumarins which block a key enzyme (CYP3A4, source) used to break down many drugs, potentially causing unsafe medicine levels. Crucial: ALWAYS ask doctor/pharmacist if grapefruit is safe with any medication.

• Lemon Water Caution: Its acidity can trigger acid reflux/heartburn or irritate existing stomach/duodenal ulcers. If sensitive, starting with a very small amount (e.g., juice from 1 thin slice per glass) or avoiding it is advisable. Also, lemon might interrupt intermittent fast.
• Ginger water prep notes: Wash ginger. Peel is optional. For best effect, infuse 2.5-5cm (1-2in) ginger in 500-1000ml room temperature water for 4-8 hours (or overnight) to maximize potency. You can eat infused ginger pieces however dont overdo it (potential digestive discomfort is posisble, it may be bland)
• Coffee: Best black, plain (no sugar/creamers/milk). Avoid sugary coffee shop drinks entirely. For decaffeinated coffee, the Swiss Water Process is generally preferred as it avoids chemical solvents, though it may be less available or more costly.
• Herbal Tea Considerations: While offering variety, remember that herbs can have physiological effects. For instance, Chamomile is calming but may mildly lower blood pressure in some individuals. Peppermint/Mint tea can soothe digestion but may worsen acid reflux for others. Eucalyptus leaf tea (ensure it's leaf tea, not oil which is toxic) is used for respiratory relief but requires extra caution due to its potency and potential interactions - use sparingly and check contraindications. Researching specific herbs is important if consuming them regularly, especially if an individual has health conditions or takes medications.

💧 Hot Weather Hydration notes

• Drink water consistently throughout the day, even before thirst. Maintain consistent room temperature water intake.
• Mindful Drinking Method (Method I Cultivated Over Years): When drinking, especially from a 1-liter bottle, begin with a normal first sip (maybe second). For all subsequent sips, fill the mouth, then take very small, deliberate sips to empty the mouth slowly. This practice, refined over years with no observed issues, allows for optimal absorption, aids blood pressure regulation, and minimizes the risk of rapid electrolyte dilution. The act of filling the mouth and sipping slowly also helps in self-regulating intake, preventing unintended overconsumption that can sometimes occur when responding to thirst signals too rapidly.
• On hot days or with heavy sweating, replenish electrolytes primarily through whole foods. Excellent sources include watermelon, bananas (an excellent daily option for potassium, fairly affordable if consumed rightly), potatoes, leafy greens, and coconut water. Focus on these natural, whole-food sources for robust mineral balance.
• If you experience significant sweating and maintain a very low overall dietary sodium intake (no added salt in cooking/processed foods), a tiny addition (e.g., ~1/10 to 1/8 teaspoon of good quality salt like Himalayan, sea salt, or iodized common salt) per liter of water may be considered to aid efficient hydration and electrolyte balance.

| Urine Color | Hydration Status |
|-------------------------------------|---------------------------------------------|
| Transparent / No Color              | Potentially overhydrated                    |
| Pale Straw / Light Yellow           | **Optimal Hydration.** This is the goal     |
| Transparent Yellow                  | Well hydrated                               |
| Dark Yellow                         | Mildly dehydrated. Drink some water         |
| Honey / Amber                       | Dehydrated. Increase fluid intake soon      |
| Dark Amber / Brownish               | **Severe Dehydration.** Hydrate immediately |

Note: Certain foods (like beets), supplements (B vitamins), or medications can alter urine color, so context is important.

• B12 & Meat-Eaters: It's a common misconception that eating meat guarantees sufficient B12. While meat contains B12 accumulated by the animal, deficiency can still occur in meat-eaters due to poor absorption (especially common with age, certain medications, or digestive conditions). Regularly checking B12 levels can be wise for many individuals over 50, regardless of diet.

| Exercise                           | Min. duration for a real health benefit             |
|------------------------------------|-----------------------------------------------------|
| Walking                            | >30 min (continuous)                                |
| Cycling                            | >30 min (continuous)                                |
| Kick Scooter                       | >25-30 min (switch legs periodically)               |
| Running                            | >20 min (continuous)                                |
| Swimming                           | >20-30 min (continuous or intervals)                |
| Rowing                             | >20 min (continuous or intervals)                   |
| Elliptical                         | >30 min (continuous)                                |
| Stair Climbing                     | >15-20 min (continuous or intervals)                |
| Hiking                             | >45-60 min (continuous, terrain dependent)          |
| Jumping Rope                       | 10-15 min (total time in intervals)                 |
| HIIT (general)                     | >15-20 min (total session, incl. warm-up)           |
| Resistance Training (Weights, KB)  | >20-45 min (style dependent: HIIT vs. traditional)  |
| Bodyweight Training (Calisthenics) | >20-30 min (circuits or traditional sets)           |
| Yoga / Pilates                     | >30-45 min (total session time)                     |

RPE (Borg Scale): Perceived effort (RPE 6-20) is rated by feeling, not just BPM (esp. if on HR-affecting medication). Safe, beneficial range for aerobic health: 9-13 ("Fairly Light" to "Somewhat Hard"), similar to Zone 2 cardio.

• Consistency is Key: The most critical factor for long-term success is adhering to the weekly schedule consistently. A "good enough" workout done consistently is superior to a "perfect" workout done sporadically.
• Listen to Your Body (Autoregulation): On days you feel fatigued or "crappy," it is wise to reduce the intensity or volume. The goal is to stimulate, not annihilate. A light session is a win for consistency.
• Progressive Overload: To continue adapting, training must become more challenging over time. This can be achieved by increasing weight, moving to a harder exercise progression, increasing reps, or reducing rest time.

A Pavel Tsatsouline method for integrating skill practice into the day. It involves practicing a specific exercise frequently with low reps (well below failure) throughout the day. This builds neural pathways, increasing strength and skill with minimal fatigue. This is the foundation of the "Skill Practice" days in the weekly template.

• High-Intensity Training (HIT): Refers to performing sets with high effort, pushing close to muscular failure (RIR 0-2). This is the principle used during the "Strength Session" days to provide a powerful stimulus for adaptation.
• Periodization: The concept of varying workout focus and intensity over time to avoid plateaus. The "Immortal 5" can be adapted with different tools from the "Toolbox" below to create this variation.
• "Activity Snacks" (VILPA): Accumulating short, intense bursts of activity throughout the day (e.g., taking the stairs, carrying groceries quickly). This is a supplementary practice to formal exercise that provides significant health benefits.

Farmer's walks offer immense versatility and are excellent for developing grip, core, and overall stability. When using them for HFE, prioritize duration, distance, or steps to achieve significant muscular tension and fatigue.

• Double Kettlebell Farmer’s Walk: One kettlebell in each hand, carried at your sides.
• Single Kettlebell / Suitcase Carry: One kettlebell in one hand; excels at building anti-lateral core strength.
• Marching / Static Holds: Walk in place or hold the position for a set duration. This variation is particularly potent for intense core and balance work.
• Overhead Carry: Hold the kettlebell(s) locked out overhead.
• Racked Carry: Kettlebell(s) held in the front-rack position at shoulder height.
• Bottoms-Up Carry: Hold the kettlebell upside down by the handle; highly emphasizes grip and shoulder stability.
• Mixed / Offset Carry: One kettlebell in a farmer’s position, the other overhead or in the rack position (you can also use different weights).
• Waiter’s Carry: An overhead hold with your palm facing up, as if balancing a tray.

For days you want to focus on muscle growth and endurance over maximal strength.

Protocol: Use a lighter weight. Perform 2-3 sets per exercise, aiming for AMRAP (As Many Reps As Possible). Rest 90-120 seconds.

• Kettlebell Goblet Squats
• Kettlebell Floor Press
• Kettlebell Bent-Over Rows
• Kettlebell Sit-ups
• Kettlebell Bicep & Tricep work

• Cold Shower/Plunge: Aim for 11 minutes total exposure per week (e.g., 90 seconds daily) at 15°C (60°F). A gradual entry approach is: legs > arms > torso. Caution: Acutely raises cortisol
• Enhance HRV via Breathing: Try resonance breathing patterns. Example: Inhale 8s, hold 1.5s, exhale 4s, hold 1.5s. Repeat 4-8 cycles. (Slow breathing helps balance the nervous system). Or Wim Hof method breathing: take 30 deep breaths (stomach, lungs and head then, until you notice the effects, such as tingling or light-headedness), exhale and hold your breath as long as comfortable, then take a final deep breath and hold it for 15 seconds (repeat 3-4 times).
• Supplemental Challenges: For more daily fitness/wellbeing ideas, check out Daily Vitality, a project offering new supplemental challenges daily. They complement, not replace, regular PE but can add fun variety and inspiration. (PWA available for easy phone/PC access)

A scientifically-designed High-Intensity Circuit Training routine for days when you have very limited time.

Protocol: 12 bodyweight exercises, 30 seconds of max effort, 10 seconds of rest between each.

Every 4 to 8 weeks of consistent, hard training, a deload week is recommended to let the nervous system and joints fully recover.

• Use only 50-60% of your normal weights.
• Perform fewer sets (e.g., 2 sets instead of 3).
• Stop every set far from failure (RIR 5+).

sr-Latn: mikrobilje (npr. mlado lišće rotkve, potočarka, list slačice)

• Radish Greens, Garden Cress, Mustard Greens: For these, seeds are sown densely on top of moist potting mix (or even damp paper towels) in shallow trays/pots. They are then placed in a sunny spot (windowsill for example). Kept moist by misting (misting often works well). The greens are snipped just above the soil line when they are young, around ~5-10 cm (a few inches) tall. Great peppery/spicy addition to salads or meals.

sr-Latn: vlašac

• These are grown from seed or small bulbs/starts. They need decent light. Watering is done when the soil feels dry. The green shoots are cut near the base with scissors as needed – they will regrow! Mild oniony flavour.

sr-Latn: nana (pitoma/divlja)

• Most mint types (wild varieties or cultivated ones like spearmint/peppermint) grow very fast & spread aggressively via runners – keeping them contained in their own pot is essential! Being started from a plant or cutting is often best (seeds can be slower/variable). They prefer consistently moist soil and good light. Main difference between types is flavor – choosing a preferred flavor is key! Leaves/stems are harvested often by snipping to encourage growth. Perfect for teas.

sr-Latn: bosiljak

• The sunniest windowsill is required. It grows well from seed (first harvest ~4-6 weeks). Watering is done regularly, allowing the soil surface to dry slightly between waterings. Pinching the tops regularly encourages bushy growth.

sr-Latn: Limunova trava

• Starting from fresh stalks is often easiest (with base intact) from the market – the base is stood in ~2.5 cm (1 inch) of water until roots sprout (1-2 weeks), then planted. A very sunny, warm spot is needed (6-8+ hours direct sun is crucial indoors). Soil is kept consistently moist, and a large pot is used eventually (e.g., ~19-liter / 5-gallon) with good drainage as it forms a clump. Mature stalks are harvested (~1.3 cm / 1/2 inch thick) by cutting near the base; outer leaves can also be snipped for tea. Growth speed is moderate indoors.

Legend: N=Normal, L=Low, E=Elevated, H=High, R=Resting, Z2=Zone 2

• Blood Sugar (Glucose): Fasting N: <5.6 mmol/L (<100 mg/dL); Post-Meal N (1-2h): <7.8 (<140); L (Hypoglycemia): <3.9-4.4 (<70-80); E (Hyperglycemia): >7.8 (>140 post-meal)
• Blood Pressure (BP): N: <120 / <80 mm Hg; E: 120-129 / <80; H (Hypertension Stage 1): ≥130 / ≥80, H (Hypertension Stage 2): ≥140 / ≥90
• Heart Rate (HR): R: 60-100 bpm (Lower often better fitness); Exercise Targets (Mod-Vig %MaxHR): 50-85% (e.g., Cycling 70-85%, Elliptical 60-75%); Zone 2: 60-70% MaxHR. (Max HR 220-Age is rough estimate).
• SpO2 (Oxygen Saturation): N: 95-100% (at sea level/low altitude).
• Daily Sodium Intake: Target: Aim for <1,500mg per day (AHA Source).
• Waist-to-Height Ratio (WtHR): A proxy for visceral fat & cardiometabolic risk. Formula: Waist (cm) / Height (cm). Goal: < 0.5. (Example: 118 / 192 = 0.615). Tools to calc on *NIX machines: echo "scale=3; 118 / 192" | bc or python -c "print(118 / 192)"
• Sit-to-Rise Test: A functional test of mobility, balance, and coordination. From standing, sit down cross-legged and stand back up without support. Start with 10 points. Subtract 1 point for each use of a hand, knee, or forearm for support. Goal: 10 (obviously).
• Self-Measurements: Timing: Best consistently (e.g., morning post-toilet, pre-food/drink); Tracking: Calculate weekly average to observe trends.

Note on Targets: For my personal goals with this guide, I aim for the stricter, lower end of the listed 'Normal' ranges, aligning more closely with health targets common in previous decades.

Disclaimer: This information is for general knowledge only and not medical advice. Always prioritize nutrients from whole foods. Supplement choices, forms, and dosages should be discussed with a qualified healthcare professional based on individual needs, health status, and any medications keeping in mind that supplements can also represent an ongoing financial consideration.

Vitamin A:

• Roles: Vision, Immune function, Skin health, Cell growth.
• Type: Fat-soluble (Excess stored; high supplement doses long-term risk toxicity).
• Good Forms: Beta-carotene (from plants, body converts as needed, safer); Retinol/Retinyl esters (animal/supplements, use directly but dose cautiously).

Vitamin B12:

• Roles: Nerve function, DNA synthesis, Red blood cell formation, Energy.
• Type: Water-soluble.
• Forms: Cyanocobalamin (stable, common, effective for most); Methylcobalamin/Adenosylcobalamin ('active', potentially better for some).
• Absorption: Complex; requires stomach acid & 'intrinsic factor'; decreases with age/digestive issues/meds. Sublingual/injections can help.
• Note: Essential for vegans (supplement/fortify daily!). Deficiency possible even for meat-eaters (absorption issues). Origin: Made by bacteria.

Vitamin C:

• Roles: Potent Antioxidant, Immune support, Collagen production.
• Type: Water-soluble (Excess mostly urinated out; very high doses >1-2g can cause temporary digestive upset/diarrhea).
• Forms: Ascorbic acid (standard); Buffered forms (e.g., Calcium/Sodium Ascorbate) may be gentler on stomach at high doses.

Vitamin D:

• Roles: Calcium absorption (bone health), Immune function, Mood regulation.
• Type: Fat-soluble (Stored; deficiency common, toxicity rare except extreme high doses).
• Forms: D3 (Cholecalciferol) generally raises blood levels better than D2 (Ergocalciferol). Often as oil caps/drops.
• Note: Requires sun exposure or intake (diet/supplement).

Magnesium (Mg):

• Roles: Electrolyte; Muscle/Nerve function, Energy, ~300+ enzymes, Blood sugar/BP control, Bones, Calm.
• Bioavailability: Varies HUGELY! Less Mg needed from better forms.
• Good Forms (Absorb Well, Gentler): Chelates like Bisglycinate, Malate, Taurate, Citrate (Citrate good but can be laxative for some).
• Less Ideal Forms (Lower Absorption, More Laxative): Oxide, Sulfate, Carbonate.
• Note: Excess usually causes diarrhea as body excretes unabsorbed amount.

Zinc (Zn):

• Roles: Mineral; Immune function, Wound healing, Growth, Taste/Smell, Enzymes.
• Bioavailability: Phytates (plants) reduce absorption.
• Good Forms (Absorb Better): Chelates like Picolinate, Bisglycinate. Moderate: Gluconate, Citrate.
• Less Ideal Forms: Oxide, Sulfate often poorly absorbed.
• Caution: Avoid long-term high doses (>40-50mg/day) without guidance (can impair Copper absorption).

Other Electrolytes (Na, K, Ca, Cl):

• Roles: Fluid balance, Nerve impulses, Muscle contractions.
• Sources: Sodium/Chloride (salt - often excess); Potassium (fruits/veg - often low); Calcium (dairy, greens, fortified). Balance (esp. Na:K) is key. Usually met via diet unless high losses (sweat).

Effervescent Supplements?:

• Pros: Aids hydration, easy intake if pills hard, potentially faster initial absorption (some nutrients).
• Cons: Often high in sodium, artificial sweeteners/flavors/colors, fillers (check labels!). May clash with whole-food/no-additive goals. Nutrient stability sometimes lower.

This appendix introduces wellness_tracker.py, a straightforward Python 3 script designed to help you consistently log daily wellness metrics outlined in this guide. It emphasizes local data storage, simple reporting directly in your terminal or as an HTML file, and relies only on core Python libraries for broad compatibility. Google's Gemini Advanced (experimental, version as of May 2025) assisted in refining aspects of the script and its documentation.

The script is flexible, allowing you to choose which metrics to track, and is designed to be easy to configure.

For the most current and complete information, including a live demo report, detailed "How it works," configuration options, and download links, please visit the main Wellness Tracker project page:

• Main Project Page: /projects/wellness-tracker/

You can also use these quick links:

• Demo Report: /projects/wellness-tracker/report/
• Browser Companion App (DWDT): /projects/wellness-tracker/dwdt/
• Direct Download (Script + Companion App): wellness-tracker.tar.xz