The building blocks. The basics. The fundamentals.
In basketball, it’s defense and rebounding. Football, it’s blocking and tackling. Strength training: it’s mastering the bench press, squat, and deadlift.
Business: “The funda-mentals of business. ‘Mental’ is part of the word…Because you’re mental if you don’t have a good time.”
-Michael Scott
Doing the basics right is crucial for success in every area of life. It’s no different when it comes to staying healthy and beating pain.
These are the 3 biggest keys to health:
1) Movement
The human body is built to move. Regular exercise brings a boatload of benefits.
Here are 16(!) perks of exercise:
1. More energy
2. Stress relief
3. Better focus
4. Heart health
5. Weight control
6. Reduced anxiety
7. Stronger immune system
8. Lower blood pressure
9. More confidence
10. Better physical function
11. Lower risk of depression
12. Stronger muscles
13. Longer lifespan
14. Stronger bones
15. Lower cancer risk
16. Better sleep
You don’t have to run a marathon. Or even train for a 10k. If you’re new to exercise (or it’s been a while), start slow. Walk, hike, or try one of these low-impact options.
2) Nutrition
Fad diets promise the quick fix. But their long-term track record is underwhelming, to put it mildly. It’s because popular diets don’t create sustainable habits.
There’s not a “villain” food that causes obesity. Or one entire food group incompatible with good health (allergies aside). Dairy, gluten, fruit, legumes, red meat, eggs, carbs, fats, etc. can all play a role in healthy nutrition.
With nutrition, the boring basics work best: Eat mostly unprocessed food. Like healthy fats. Complex carbohydrates. Fruits and veggies. And lean protein.
It’s so easy to get lost in the weeds with diet and nutrition, wondering how a bowl of spinach will affect your blood ketones or whether an apple has too many carbohydrates. Even if you’re taking the 3 best fitness supplements, an unhealthy diet will hamstring your progress.
Food is for fuel and enjoyment, and nailing the basics will set you up for healthy long-term nutrition habits. To learn more about creating healthy, sustainable habits, check out Atomic Habits, the best-selling book from James Clear.
I’m re-reading it now, and the book is full of invaluable habit building insights. See it here on Amazon.
3) Sleep
Insufficient sleep carries serious health risks. Chronic sleep deprivation is linked to chronic pain, depression and even dementia.
On the other hand, research shows that extra sleep improves athletic performance. It’s no surprise that elite, veteran athletes like LeBron James, Tom Brady, and Roger Federer prioritize sleep to recover faster and perform better.
Looking to level up your sleep? Check out this recent post, a massive guide to better sleep: 28 Tips for The Best Sleep of Your Life.
Summary
Movement, solid nutrition, and quality sleep are pillars of great health. Optimize these 3 fundamentals for a healthier, happier life.
Readers: How would you grade yourself in each category? Which area is the most challenging for you? What other “pillars of health” deserve a spot on this list? Share your thoughts in the comments.
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