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The 4Life Way
Your guide to holistic wellbeing

Achieving a vibrant life doesn't have to be overwhelming!
The 4Life Way is a holistic, science-backed* approach that brings together the best of science and lifestyle practices.

Based on 4 principles: Replenish, Rejuvenate, Reflect, and Reinforce you have everything you need to achieve holistic wellbeing.

1R: Replenish

Alligned with the principle:
¨I am what I consume¨

Proper nutrition is the foundation for a strong immune system! The Replenish approach is about making thoughtful choices to ensure your body gets the nutrients and hydration it needs to thrive1.

This involves two key elements:

Hydration: Water is vital for numerous bodily functions, from nutrient transport to temperature regulation. Aim for 2-3 liters daily2.
Balanced Nutrition: A healthy diet includes a proper balance of protein, fats, and carbohydrates.

Let's dive into them:

Proteins:

The building blocks of life, protein is crucial for muscle development, hormone production, and enzyme function.

Ensure 10–15% of your daily caloric intake comes from protein, prioritizing digestible and high-quality sources.

Consider these options:

Animal Sources: Chicken, turkey, sardines, eggs, yogurt, milk
Plant Sources: Edamame, tofu, chia seeds, lentils, chickpeas

Fat:

While essential for cell function, it's important to consume the right types and amounts.

Key points:

Daily Intake: Aim for 15–30% of calories from fat.
Healthy Sources: Prioritize unsaturated fats from avocado, walnuts, peanuts, oily fish, olive oil, and pumpkin seeds.
Weight Management: Limiting fat intake to 30% or less can support healthy weight.

Carbohydrates:

Carbohydrates provide the primary energy source for the body.
Their amount in the diet can vary and should represent the remainder after accounting for protein and fat.
Carbohydrates should come primarily from:

Whole grains: quinoa, brown rice, buckwheat, whole barley, spelt
Vegetables: carrots, sweet potato, beets, broccoli, corn
Fruits: banana, mango, apple, pears, melon

2R: Rejuvenate

Alligned with the principle:
¨I am my balanced energy¨

Exercise and quality sleep are essential for maintaining your physical and mental resilience.

Regular activity helps support circulation and overall vitality, while good rest promotes recovery.
Engage on a regular physical activity and include resting in your routine.

Regular exercise and resting properly are foundational to strengthening your body and immune system.

Exercise Tips:

1. Cycling and swimming are excellent for building stamina without overstraining.
2. Cardio exercises such as brisk walking improve your endurance and energy levels.

Sleep Essentials:

A consistent sleep schedule and a relaxing nighttime routine contribute to better rest, helping you wake up ready to tackle your day.

3R: Reflect

Alligned with the principle:
"I am my peace of mind"

In a fast-paced world, managing stress is crucial for maintaining overall health. Reflect encourages mindfulness and relaxation techniques to support mental wellbeing.

Taking small steps toward mindfulness can help you handle daily challenges with greater ease, contributing to a more robust immune system.

Yoga

Improves flexibility while calming the mind.

Meditation

Helps reduce stress and promotes emotional balance.

4R: Reinforce

Alligned with the principle:
"I am what nurtures me"

Sometimes, even the best diet can fall short in providing everything your body needs. That’s where supplements come in to reinforce your health.

Targeted supplementation bridges nutritional gaps, ensuring your immune system and overall wellbeing have the essential support they need to function optimally.

How can you reinforce your immune system through supplementation?

We've got you:

Vitamin C:

Contributes to normal immune function and helps protect cells from oxidative stress.

Food: Citrus fruits (oranges, lemons), bell peppers, strawberries, and broccoli.

Supplement: Riovida, Riovida Burst, Collagen

Source: https://www.efsa.europa.eu/en/efsajournal/pub/4298

Vitamin A:

Supports the maintenance of normal skin and mucous membranes, which act as a barrier against external threats.

It also contributes to the normal function of the immune system.

Food: Carrots, sweet potatoes, spinach, and kale.
Reinforce: Collagen, Vista

Source: https://www.efsa.europa.eu/en/efsajournal/pub/1754

Vitamin E:

Protects cells from oxidative stress, enhancing overall health.

Food: Nuts (almonds, hazelnuts), seeds (sunflower seeds), and avocado.
Reinforce: Collagen

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC10650406/

Zinc:

Contributes to the normal function of the immune system and to the maintenance of normal skin.

Food: Shellfish, lentils, chickpeas, and pumpkin seeds.
Reinforce: Transfer Factor Plus

Sources: https://www.efsa.europa.eu/en/efsajournal/pub/3653; https://www.efsa.europa.eu/en/efsajournal/pub/1229

Selenium:

Protects cells from oxidative damage and contributes to immune system function.

Food: Brazil nuts, eggs, and whole grains.
Reinforce: Transfer Factor Plus

Source: https://www.efsa.europa.eu/en/efsajournal/pub/1727

Omega-3 Fatty Acids:

Support heart health and normal brain function.

Food: Fatty fish (salmon, mackerel), flaxseeds, and walnuts.
Reinforce: Essential Fatty Acid

Source: https://www.efsa.europa.eu/en/efsajournal/pub/3840

Did you know that a daily intake of 600mg of 4Life Transfer Factor connects with your immune system within 2 hours?

Our scientific team have developed 3 packs that fill the gaps described.
Each product in the packs is carefully selected to complement the other pillars of The 4Life Way, helping you reinforce your body's natural defenses.