60-Second Skin & Joint Check

The 4 patterns this check looks for

A lot of what you notice comes down to the building blocks your body has to work with. That part you can change. You answer six quick questions, your answers point to one of four patterns, and you get one fix to start with today.

• Skin looks tiredLess bounce, more dullness, and it shows there first.
• Achy, stiff jointsJoints asking for more support, especially when you sit a lot.
• Hair and nailsThey grow fast, so they show it first when protein falls short.
• Slower recoveryTaking longer to bounce back after workouts and busy days.

Simple building-block habits, starting today

1. Get 25–30 g of protein at every meal.
2. Pair your protein with a vitamin C food, like berries, citrus, peppers or kiwi.
3. Wear sunscreen every day.
4. Move every morning: ten minutes of gentle mobility, plus strength work 2–3 times a week.
5. Protect your sleep (7–9 hours) and drink water through the day.

For more, see my guides to what vitamin C has to do with collagen, what happens to your joints after 35 and what brittle nails are telling you about your nutrition.

When it’s more than a habit problem

This is a habit check, not a diagnosis.If joint stiffness lasts over an hour or comes with swelling, get it checked by your doctor before trying anything else. The same goes for any change that came on suddenly or keeps getting worse. My guide to joint stiffness in the morning covers the common causes and the simple fixes.

Frequently asked questions