Understanding our bodies

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PGP LONGEVITY · 01 / 08

8 practical foundations for a healthier life

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01400 grams of fruits and vegetables per day

A line illustration of the gut, vegetables, fruit, water, and walking, linking daily habits with bowel function.

Eat to support long-term health as well as present hunger.Add vegetables, beans, and whole grains and reduce sweets, sugary drinks, fried foods, and processed choices, starting with the next meal.See how to get started 02Do resistance training at least 2 days a week.

Illustration of a woman exercising with resistance bands next to a chair.

Keep your muscles strong for everyday life.Start with chair sit-to-stands, wall push-ups, or resistance bands. Choose a level you can perform safely and practise regularly.See how to get started 03Aim for 150–300 minutes of moderate activity per week, according to ability.

A line illustration of a man walking briskly, with symbols for heart health, blood pressure, food, and rest.

Walking supports heart health.Fit short brisk walks into the day rather than waiting for a large free block, and increase activity gradually.See how to get started 04Adults aged 18–60 generally need at least seven hours of sleep.

A line illustration of a sleeping woman, the brain, and a night-time setting.

Prioritise enough sleep before pushing yourself harder.

LONGEVITY, MADE PRACTICAL

You do not need an expensive formula or an overnight overhaul. Start with small foundations that fit your meals, home, work and everyday rhythm.

Group of Asian friends in their early 40s walking along the seaside in the cool light. — MOVE · REST · CONNECT

PGP · Health Map · 01 / 08

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A woman resting with a warm drink, illustrating digestive comfort.

Digestive health

Gut & Digestion

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Two people walking for exercise, illustrating heart and circulatory health.

Take care of your heart and circulation

Heart & Circulation

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A woman reading and taking notes, illustrating thinking, memory, and daily energy.

Brain, memory, and daily energy

Brain, Memory & Energy

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Woman rests her eyes from the computer screen and looks out the window.

Take care of your eyes and screen use.

Eyes & Screen Health

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THE CONNECTED BODY

Tap REST, MOVE, EAT, or CONNECT to explore how sleep, movement, food, and relationships affect one another, with practical examples for everyday life.

INTERACTIVE WELLNESS COMPASSSelect one area to see its connections with the others.

01 / 04REST MOVE

How are these two areas connected?

Rest well to stay ready for activity.

Adequate, restorative sleep supports concentration and daily function. Regular movement can improve sleep, creating a mutually supportive routine.

Things to note

Consider sleep duration, quality, and consistency—not just occasional early nights.

Try doing this today.

Choose a consistent wake-up time, including weekends. Tonight, put your phone or tablet away 15 minutes earlier than usual.

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Explore 8 health goals

PGP PRODUCT INDEX

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Explore 20 products with in-depth benefits and related health topics.

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20PRODUCTS

01

Gold Pro

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02

Per-lycopene

PER-LYCOPENE

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03Tablets

Cal-Mag

CAL-MAG

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04

H Plus 2

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05

PGP-X

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06

Oryzanol 48 P-Q10

Oryzanol 48P Q10

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07

Gold Beta-G

GOLD Beta-G

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08

Rice bran and rice germ oil with tomato extract.

Rice Bran Oil and Germ Plus Tomato Extract

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12

Rice bran and rice germ oil

Rice Bran Oil and Germ Oil

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13powder

Gold-N

GOLD-N

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14powder

BOTANICA with Calcium

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15powder

Nature Plants

NATURE PLANTS

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16powder

Botanica

BOTANICA

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17powder

BOTANICA KAO KUM

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18powder

PGP Collagen

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Close-up of GOLD C dietary supplement bottle

19Tablets

Gold Star C

GOLD C

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20Sachets

Nature R

NATURE R

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Everyday wellbeing.

Good health has many foundations.

It grows from balanced meals, rest, movement, supportive relationships, and consistent daily care.

Supplements may help address individual nutritional needs when chosen appropriately.

elements ofA good life

Keep a regular wake-up time and limit evening screens, large meals, and caffeine to support restorative sleep.

See how to get started

05Measure regularly and track changes.

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Check the health measurements that may change without symptoms.Check blood pressure, blood glucose, and blood lipids according to your age and risk. Many conditions initially cause no symptoms.See how to get started

06Take short breaks while using the screen.

A line illustration of an eye, a woman wearing sunglasses, and examination equipment.

Protect your sight for the life aheadTake screen breaks, blink regularly, wear sunglasses, and have eye checks according to age and individual risk.See how to get started

07Maintain the abilities of the body and mind

A line illustration of active older adults walking, shopping for food, and gardening.

Live a long life and still be able to do what you love.The goal extends beyond avoiding disease: maintaining the ability to walk, think, make decisions, care for yourself, and enjoy meaningful relationships.Three signs of continued independence.Can walkCan thinkStay connectedSee how to get started

08Include a source of protein in every main meal.

Illustration of three meals that contain a variety of protein and convey the message of muscle care.

Spread protein across the day.Include protein at each meal, varying beans, tofu, eggs, fish, and lean meat for a sustainable, diverse diet.See how to get started

A woman stretching, illustrating bone, muscle, and movement health.

Bones, Muscles & Mobility

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A woman opens curtains to morning light while holding a warm drink, illustrating rest and recovery.

Immune & Cellular Support