Every little action helps

Every action in your Do Health weekly plan is connected to one of these pillars. You don't need to be perfect in all four at once. Small, consistent changes in any pillar create positive ripple effects across everything.

Eat

Food can be medicine. What you eat directly affects your energy, circulation and inflammation.

We help you build an eating pattern that works for your body and your life. This means focusing on whole foods, managing blood sugar, supporting your gut and finding what fits your routine. The right diet for you is the one that gives you what you need, you enjoy and you can stick to. 

Simple changes like eating more fibre, reducing ultra-processed foods and timing your meals better can shift your biomarkers in meaningful ways.

Move

Movement isn't just about weight loss or fitness. It directly improves insulin sensitivity, circulation, mood and energy.

We help you find ways to move that actually fit your life. This could mean walking more, strength training twice a week or simply standing more throughout your day.

The goal isn't to become an athlete. It's to build regular movement into your routine in ways that feel doable and good for your body.

Sleep

Sleep is when your body repairs itself. Poor sleep disrupts your hormones, increases inflammation and makes it harder to manage blood sugar and weight.

We help you improve both how much you sleep and how well you sleep. This means working on your bedtime routine, managing light exposure and addressing what's getting in the way of rest.

Better sleep often has the fastest, most noticeable impact on how you feel. It's always worth prioritising.

Relax

Chronic stress affects your blood sugar, inflammation, sleep and immune function. Learning to manage stress is not optional if you want to improve your health.

We help you build simple practices that calm your nervous system. This could be breathing exercises, time in nature, setting boundaries or finding moments of quiet in your day.

Relaxation shouldn’t feel like homework. Five minutes of focused breathing can have positive effects on your body for hours.

How the pillars work together

These four pillars support each other. Better sleep helps you make better food choices. More movement reduces stress. Less stress improves your sleep. When you improve one area, the others get easier. We advise working first on the pillar that needs the most support, to get the biggest benefit.

Your weekly plan from Do Health will guide you through small actions across all four pillars, based on your blood results and what matters most to your body right now.

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