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**A Holistic Blueprint for Health, Fitness, Nutrition, Supplements, Recovery & Sleep**

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### 1. Foundations of Healthy Living

| Principle | Practical Tips |
|-----------|----------------|
| **Balanced Diet** | • Consume a variety of colorful fruits and vegetables.
• Include whole grains (brown rice, oats, quinoa).
• Choose lean proteins (chicken breast, fish, beans).
• Limit added sugars & refined carbs. |
| **Adequate Hydration** | • Aim for 2–3 L of water daily; more during exercise.
• Monitor urine color: pale yellow is ideal. |
| **Regular Physical Activity** | • Minimum 150 min/week moderate aerobic activity (e.g., brisk walking).
• Add strength training twice weekly. |
| **Sleep Hygiene** | • Target 7–9 h/night.
• Consistent bedtime routine improves recovery. |

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## 2. Diagnostic Work‑Up

| Test | Purpose | Interpretation Highlights |
|------|---------|---------------------------|
| **Urinalysis (dipstick + microscopy)** | Detects hematuria, proteinuria, infection, crystals. | • Microscopic hematuria ≥3 RBC/HPF without casts → rule out glomerular disease.
• Protein