HWN #004: 5 Pillars to World-Class Health
Jul 08, 2023
Health is wealth.
Everyone wants incredible physical health. We all want to feel good. We all want to perform well. We all want to be strong and fit. We all want to look good.
These are all phenomenal goals to have.
It can also feel like an incredibly daunting task to improve your health.
And that’s why I’ve spent the majority of my career simplifying what it takes to have great health.
I firmly believe that there is no reason why you (yes you!) can’t have great health – it isn’t as complicated as you may think.
Today, I am sharing my pillars (5 of them) that helps me stay in control of my health without feeling overwhelmed.
Let’s dive in.
5 Pillars to World-Class Physical Health
There are 5 pillars we want to focus on;
- Ample Sleep
- Proper Nutrition
- Daily Movement
- Consistent Exercise
- Adequate Hydration
Pillar 1: Ample Sleep
Without a doubt getting enough sleep will be one of the more difficult pillars on the list.
We are all busy. Work responsibilities. Family responsibilities. And a ton more.
Yet it doesn’t change the truth…not enough sleep will have a negative impact on every other aspect of your life.
Less energy. Less focus.
Harder to drop bodyfat. Harder to stick to your diet.
The amount of sleep you get will have a direct impact, for better or worse, on your entire life.
Aim for 7+ hours a night, it’ll change your life for the better.
Pillar 2: Proper Nutrition
You are what you eat!
Nutrition is one of the most controversial topics on social media.
I don’t know why. It doesn’t need to be.
For tremendous health, keep it simple;
- Lean protein
- Complex carbs
- Fruits and veggies
- Keep your overall calories in check
That’s it. Seriously.
If you eat enough protein, consume a fair amount of fruits and veggies, and keep your daily caloric intake at an appropriate level (this is different for everyone), you’ll be in a great spot.
You’ll drop unwanted bodyfat. You’ll feel better. You’ll perform better. You’ll look better.
Pillar 3: Daily Movement
Do everything you can to get 8-10k steps in each day.
My favorite way to accomplish this each day?
Go for a 45-60 minute walk.
Not only is going for a walk going to be great for weight loss, but there are a handful of other benefits that you will see.
You’ll probably listen to more audiobooks and podcasts, meaning you’ll learn more.
You’ll get your brain going on everything, getting some great thinking time in.
You’ll disconnect from the world.
Whether it’s a long walk or a couple short ones, start walking more.
Pillar 4: Consistent Exercise
Start hitting the gym consistently.
Build a stronger body through strength training.
Build a stronger heart through cardiovascular training.
You’ll have more energy. You’ll improve your quality of life. You’ll improve how you perform (in everything). You’ll feel better. You’ll look better.
Something as simple as two strength training sessions a week and two cardiovascular sessions a week would be a tremendously effective routine.
Pillar 5: Adequate Hydration
Drink more water!
You’ll digest food better. You’ll help your kidneys flush out toxins.
You’ll have more energy. You’ll have more focus.
You’ll drink less calories (by swapping it in for liquid calories).
Plus, your body is primarily made up of water.
I personally aim for one gallon a day, but anything above ½ your bodyweight in ounces is a great goal.
In Summary
Improving your health my feel like a daunting task. But by breaking down the actions one needs to take into actionable pillars, it not only makes great health possible, it makes it simple and doable.
And the best part about taking action on improving your health is that you will see the benefits immediately.
Remember: you can get in great shape and have great health.
In health,
Craig
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