While wearable devices, fitness apps, and AI-powered health platforms continue to transform personal wellness, sustainable fitness still depends on consistent daily habits, according to Dr. Luigi Gratton, Vice President of Health and Wellness at Herbalife.
Drawing from years of experience in sports performance nutrition, Gratton said elite athletes achieve long-term success not through flashy routines but by consistently following healthy habits even on non-competition days.
Among the key practices he recommends are consuming 20 to 40 grams of protein every three to four hours, matching carbohydrate intake to physical activity levels, maintaining scheduled hydration, and getting seven to nine hours of sleep each night to support recovery and overall performance.
Gratton also emphasizes eating dark-colored fruits and vegetables daily for antioxidants and essential nutrients, while encouraging active recovery through low-intensity activities such as walking, cycling, yoga, and stretching instead of complete inactivity on rest days.
As digital health technologies increasingly help users monitor nutrition, hydration, sleep, and physical activity, Gratton noted that these tools are most effective when paired with consistent, science-based lifestyle habits.
“Elite nutrition is not about what you do on match day. It is about what you never skip on a Tuesday,” he said.
