During my education to become a manual therapist, I’ve had a real eye-opener about the human body—how it works, why it fails, and what keeps it thriving. Let me be blunt: almost all disease risk factors skyrocket if we smoke, drink, or carry excess weight. We know this deep down, but most of us shrug it off, thinking, “Not me. I’m the exception.” Spoiler alert: you’re probably not.

In my studies, it’s clear over and over again—most diseases have preventable root causes, and even when life throws a curveball (think unexplained cancer, injuries, or sudden illness), you’re far better off if your body is already strong and healthy. It doesn’t take a fancy diet or some miracle plan to get there. It’s surprisingly straightforward. But here’s the catch: it does take effort, more than most of us are giving right now. And society doesn’t make it easy—we’re set up to fail with convenience over health at every turn. So, you need to be proactive. Maybe instead of dinner with friends, it’s a workout. Instead of Netflix, it’s a brisk walk. Health isn’t just handed to you—it’s earned. Let me make it crystal clear what I’ve learned so far.

Before We Begin

When it comes to health, there’s no one-size-fits-all solution. The truth is, the challenges we face run deep—shaped by our circumstances, responsibilities, and the world we wake up to each day. And while quick fixes and trendy advice might sound appealing, the reality is that health requires focus, intention, and, at times, difficult choices.

This blog post isn’t here to overwhelm you or add stress to your already full plate. It’s here to cut through the noise and get clear on where we should put our focus. Yes, small steps matter, but they’re just the start. Health isn’t something we can achieve in five minutes a day or by following a single diet plan—it’s a lifelong commitment to taking care of the only home we truly have: our bodies.

As a manual therapist, I care deeply about your well-being. My goal isn’t just to offer advice but to help, to guide, and to fix where I can. I see the challenges we all face, and I understand that the world isn’t the same for everyone and I am always ready to listen. What’s possible for me may not be possible for you—and vice versa. That’s why this blog takes everyone into consideration, acknowledging that health is shaped by more than just personal effort.

So, read on. This isn’t about perfection or pressure; it’s about clarity and action. Together, we can take health seriously and work toward a better, stronger future for ourselves and our communities.

Five Key Lessons from My Course

This course isn’t about vague concepts like “feeling better” or “enhancing well-being.” My education in manual therapy—rooted in anatomy, physiology, biomechanics and the study of disease—focuses on real, measurable results. It’s about understanding the body’s mechanics, identifying imbalances, and applying techniques to restore movement and alleviate pain.

I would love to go into all the details with everything and share it all with you, but then we will all be here reading the next many days. Plus people that are way more knowledgeable than me have written books and recorded podcasts, so here, I just want to give you an overview and a head-start, inspiration and clarity to, perhaps, make the changes you long have thought about. 

We decide how to use our bodies and our lives. Most people reading this have the ability to make radical changes—whether that means training to be an Olympic weightlifter, a top chef, or anything in between. Whatever path we choose requires a direction. The lifestyle of a powerlifter won’t match that of a marathon runner, and that’s okay.

Your lifestyle is a choice, and every choice comes with trade-offs (because we simple can't being doing it all). It is also powerful to be clear on your trade-off's (maybe a marathon runner knows that their races are hard on their knees, or a skier knows the risk factors of skiing 150km/hour down a steep slope). If you smoke and drink, it’s your decision, but be aware of what you’re giving up in the process—whether it’s long-term vitality, mobility, or resilience against illness. Understanding the consequences empowers you to make informed decisions about your health and life.

Throughout this course, I’ve uncovered key insights that can benefit anyone. While we can’t control everything—genetics, past injuries, or unexpected health challenges—there’s a lot we can influence. Manual therapists play a crucial role in identifying underlying imbalances or asymmetries that may cause pain or contribute to future issues. We also assist in injury recovery, helping people move better and feel better, perform better and upgrade their game, whether its a game of being a better parent, better skier, a better footballer, paddel tennis or whatever it is you want to be strong and flexible for many years to come.

I’ve made personal changes, too. I quit smoking and drinking long ago, but this course has shifted my perspective on exercise and nutrition in ways I didn’t expect. I’ll explain what I’ve learned and how it’s shaped my approach.

So What Are We Looking At, Really?

To maintain good health, it's essential to address several key factors that impact our overall well-being. First, let’s explore the common issues we aim to prevent by focusing on these aspects:

Hypertension and Circulation: High blood pressure is one of the main contributors to a variety of health conditions, as it impairs blood circulation and affects cell function. This disruption can lead to compromised organ function, making it vital to support healthy blood pressure and ensure proper circulation to keep the body’s systems working efficiently.

Metabolism and Blood Sugar Regulation: A sluggish metabolism and imbalanced blood sugar levels can create a cascade of health issues, from low-grade chronic inflammation to more serious complications like diabetes, heart disease, and metabolic syndrome. Consistently elevated blood sugar can lead to the body’s inability to repair itself efficiently, increasing the risk of conditions such as heart disease and cognitive decline.

Inflammation: Chronic inflammation is a silent driver of many diseases. It can manifest in conditions like arthritis, autoimmune diseases, and even neurodegenerative disorders. For example, joint pain from arthritis is a direct result of inflammation, and chronic inflammation can even impact brain health, contributing to conditions like Alzheimer's disease.

Immune System Strength: A weak immune system means that our bodies take longer to recover from illnesses and injuries, and we are more susceptible to infections. With a compromised immune system, wounds take longer to heal, and the body struggles to fight off pathogens, increasing the risk of further complications.

Muscle and Bone Mass: As we age, muscle mass naturally declines, and bone density decreases, which can lead to conditions like osteoporosis. A lack of muscle and bone strength increases the risk of falls, fractures, and even conditions like arthritis. Maintaining muscle strength and bone density is crucial for overall mobility and injury prevention.

Cortisol and Stress: High cortisol levels, often triggered by chronic stress or disrupted daily rhythms (other factors play a role here too), is really hard on the body too. Elevated cortisol can contribute to a range of health problems, including weight gain, sleep disturbances, and weakened immune function. Long-term stress can lead to hormonal imbalances, further exacerbating the cycle of ill health.

By focusing on these critical aspects, we aim to prevent many of the diseases that are all too common today and improve the body's resilience and capacity for recovery, ensuring we live a long, healthy, and fulfilling life.

So let's look at the five keys we, you and and I, can do, right now, to live longer, healthier, happier lives:

1. Smoking Wrecks Everything

Smoking is one of the most harmful habits you can have for your health, with far-reaching consequences that extend well beyond your lungs. When you smoke, tobacco stimulates your adrenal glands to release adrenaline, causing a spike in blood pressure and increasing inflammation throughout the body. This leads to a state of low-grade chronic inflammation that harms blood vessels, making them less flexible and contributing to atherosclerosis (hardening of the arteries). 

We need to sidetrack a little here:

The Real Culprit Is Oxidative Stress, Not Cholesterol 
Cholesterol, both in its LDL and HDL forms, is often blamed for causing atherosclerosis and heart disease. However, cholesterol plays several vital roles in the body, such as maintaining healthy cell membranes, producing hormones, creating vitamin D through sun exposure, and supporting brain function by transmitting nerve impulses.

The real issue isn’t the cholesterol itself, but how the body uses it when there’s inflammation or damage. When blood vessels are injured—often due to factors like smoking, poor diet, or environmental toxins—the body naturally increases LDL levels as part of its repair process. LDL is sent to help repair the damaged tissues, carrying cholesterol to the affected area to restore cell membranes and support healing.

However, during inflammation, the body may produce free radicals—unstable molecules that can damage cells and tissues. These free radicals create oxidative stress, which can cause the LDL particles to become oxidised. It’s this oxidised LDL that becomes harmful. The immune system sends white blood cells, like macrophages and monocytes, to the site of injury, and these cells consume the oxidised LDL in an attempt to clear the damage.

When the macrophages consume oxidised LDL, they turn into foam cells—cells that are overloaded with oxidised cholesterol. These foam cells then build up in the walls of the arteries, contributing to plaque formation. As the plaque accumulates, the arteries narrow and stiffen, leading to a condition called atherosclerosis.

It’s important to understand that LDL cholesterol itself is not harmful. Many people have high LDL levels without experiencing heart disease. The issue arises when LDL becomes oxidised in the presence of oxidative stress. This oxidised LDL is what leads to foam cell formation, artery damage, and plaque buildup.

Instead of focusing solely on the cholesterol we consume, we should focus on reducing oxidative stress and protecting the blood vessels. By avoiding smoking, eating a diet rich in antioxidants, managing stress, and exercising regularly, we can lower oxidative stress and prevent oxidised LDL from causing harm, allowing the body’s natural repair mechanisms to work properly.

And then back to track here:

The harm doesn't stop there. Smoking compromises your immune system, reducing its ability to detect and eliminate cancer cells. It inhibits normal cellular function and disrupts the body's natural healing processes. Over time, smoking causes permanent damage to airways and lung tissue, resulting in chronic obstructive pulmonary disease (COPD) and increasing the risk of lung cancer. Even second-hand smoke is extremely dangerous, affecting not only the smoker but also their family and loved ones. These negative effects aren't just theoretical—they are well-established and backed by decades of research. If you're still smoking, quitting should be at the top of your health priorities. The long-term damage is undeniable, but the good news is that the body can begin to heal after quitting, reversing some of the harmful effects.

2. Alcohol Is No Friend to Your Health

Alcohol is a toxic substance that can damage almost every part of your body. When consumed, alcohol travels from the stomach directly into the bloodstream, where it rapidly reaches the brain. It is processed by the liver, which works overtime to break it down. This leads to an accumulation of toxic by-products like acetaldehyde, which can cause inflammation and liver damage. Over time, heavy alcohol use leads to liver disease, including cirrhosis and fatty liver, as the liver becomes overwhelmed and forms scar tissue. Alcohol consumption also directly impacts brain function, leading to atrophy or shrinkage of brain cells and contributing to cognitive decline. Chronic alcohol use can increase anxiety and depression, worsening mental health.

Alcohol disrupts sleep patterns and negatively affects all stages of sleep, particularly REM sleep, which is essential for memory consolidation and emotional regulation. Many people believe alcohol helps them sleep, but in reality, it interrupts the natural sleep cycle, leading to poorer rest and increased fatigue. Additionally, alcohol weakens the immune system by impairing bone marrow production of leukocytes (white blood cells), making it harder for the body to fight off infections. Even moderate alcohol consumption puts stress on the body, impeding recovery from illness or injury. So, whether you're healing from surgery or trying to recover from a cold, cutting out alcohol can make a significant difference in your recovery time.

A Shift in Alcohol Guidelines
In Denmark, we’ve traditionally recognised that moderate alcohol consumption was considered acceptable. Many of us were familiar with the notion that "a little alcohol is okay." However, this year, the health authorities have released new recommendations stating that no amount of alcohol is deemed safe for our health. This shift challenges us to rethink our habits and explore healthier ways to relax, connect, and celebrate without compromising our well-being.

3. Movement Is Non-Negotiable

Movement is essential—not just for fitness, but for every aspect of your health. While cardio is often celebrated as the go-to for physical activity, it’s not enough on its own. To truly care for your body, you need a balance of strength, stretching, mobility, and cardio (bonus fact: too much cardio can be an issue). And don’t forget about velocity—the ability to move quickly and efficiently is key to maintaining functionality as we age.

Skeletal muscle isn’t just for aesthetics; it’s an organ that plays a vital role in regulating metabolism, supporting the immune system, and maintaining strong bones. Movement helps your muscles regulate blood sugar, improve circulation, and support hormonal function. Without it, muscles atrophy, leading to frailty, loss of bone density, and a higher risk of injuries and falls.

We need to aim for at least 60 minutes of movement a day—and not just one type of exercise. Cardio is important for cardiovascular health, but strength training builds muscles and increases bone density, protecting against osteoporosis. Stretching and mobility exercises are crucial for maintaining joint health, flexibility, and range of motion. Velocity training, or incorporating exercises that improve speed and power, keeps you agile and quick, ensuring your body can respond effectively to sudden demands. Yes, 60 min/day. We can try, some days it works out, other days not, it's okay.

It’s not about spending hours in the gym (unless you are loving that, totally do it). It's about creating a routine that includes all these elements (cardio, moderate exercise, strength, flexibility, breath and velocity). Movement should be varied and enjoyable—whether it’s walking, lifting weights, stretching, or short bursts of high-intensity training. Regular movement boosts your immune system, supports cardiovascular health, enhances bone strength, and keeps your body functioning at its best. Plus, it stimulates the release of endorphins, improving mood and reducing stress, improves posture and confidence.

Think of movement as your ticket to a healthier, stronger, and more resilient body—not just for today, but for the long term. Stretch, strengthen, move fast, and move consistently. Your body will thank you for it.

Swap your cereal bar for a workout snack! Try 15 squats or 10 push-ups – quick, fun, and energising!

And do read on for some more insights on the issues we have when it comes to exercise and movement

4. Food Is Fuel—Use It Wisely

What you eat is critical to your health. Food is not just a source of energy; it provides the building blocks for cellular repair, hormone regulation, and immune function. Focus on high-quality, nutrient-dense foods that support your body’s natural processes. Prioritise protein to help build and repair muscle tissue (and to help create satiety, instead of over eating and running low on energy.)—aim for around 1.6 grams of protein per kilogram of body weight per day. Many people don't get enough protein, which is essential for maintaining muscle mass, especially as we age.

Avoid highly processed foods, refined carbohydrates, plant-based milks (apart from coconut milk) and excessive sugars, as these can trigger inflammation, spike blood sugar levels, and contribute to metabolic dysfunction. Choose whole, unprocessed foods—vegetables, fruits, wild-caught fish, grass-fed meats, legumes, and whole grains (1/2 your grain consumption!). Broccoli, for instance, is a powerhouse of vitamins, minerals, and antioxidants, and it helps to fight inflammation and support detoxification. Also, reduce your intake of low-quality oils (like seed oils) that promote inflammation in the body and disrupt cellular function.

Cooking your meals at home gives you control over the ingredients and helps avoid additives, preservatives, and low-quality oils often found in processed foods. A balanced diet of lean proteins, healthy fats, and plenty of vegetables can fuel your body to perform at its best, reduce inflammation, and prevent chronic diseases like heart disease and diabetes.

The Truth About Seed Oils and Salt

Seed oils, such as soybean, corn, and sunflower oil, are highly processed and rich in omega-6 fatty acids, which can cause inflammation when consumed in excess. Chronic inflammation is a root cause of many diseases, including heart disease, diabetes, and autoimmune conditions. Opt for healthier fats like olive oil, avocado oil, or coconut oil instead.

Salt, while essential for life, can be harmful when consumed in excess. Too much sodium can contribute to high blood pressure, kidney damage, and water retention. Instead, use mineral-rich sea salt or Himalayan salt in moderation to support your body’s natural electrolyte balance.

By avoiding processed seed oils and excessive salt, you reduce inflammation, improve heart health, and support your overall well-being. Choose whole, natural alternatives to nourish your body better.

5. The Link Between Mindset, Pain, and Recovery

Your mindset and emotional health have a significant impact on your physical well-being. Chronic stress raises cortisol levels, which can wreak havoc on your immune system, increase blood pressure, and disrupt your hormonal balance. Stress also contributes to unhealthy habits, like overeating, alcohol consumption, and lack of exercise, all of which further damage your health.

Building strong relationships and maintaining a sense of purpose in life are essential for emotional well-being. Feeling connected to others and having a clear sense of meaning can help combat feelings of isolation and stress, which, in turn, can improve overall health. Take time for mindfulness, meditation, or reflection to allow yourself to de-stress and recharge. Sleep is also a crucial part of the equation. During deep sleep, the body repairs itself, builds muscle, and consolidates memories. Prioritising sleep is just as important as eating well or exercising.

Being happy is a key component of living a long and healthy life. Pursue activities that bring you joy, engage in hobbies, and surround yourself with supportive, positive people. Happiness and connection are essential to longevity and health, and it's not just about physical activity—it's about how you feel, think, and relate to the world around you. Make time for relationships, laughter, and self-care, as these contribute greatly to a thriving life.

When I began my manual therapy course, my goal was to gain a deeper understanding of the physical body and how to work with it to alleviate pain and discomfort. I wanted a hands-on approach to helping people feel better in their bodies. But as I’ve progressed in this journey, one thing has become increasingly clear: so many of the issues I see in the physical body stem from things that aren’t physical at all.

Our thoughts, emotions, past traumas, and even the way we approach the world have a profound impact on our bodies. Stress, fear, unresolved emotions—these can manifest as tension, pain, and imbalance. It's incredible how the mind and body are so deeply interconnected. The more I work with people, the more I see that treating the body is only part of the solution; addressing the mind and emotional health is just as essential.

What’s funny is that this realisation feels like coming full circle. It’s as though I’ve looped back to where I started—back to the understanding that the body and mind are inseparable. It makes me smile because, in trying to dive deeper into the physical, I’ve ended up rediscovering the importance of the not-so-physical aspects of health and healing. It’s a beautiful reminder that true wellness is about seeing the whole person, not just their symptoms.

There you have it—five key factors I often see when examining our physiology and the recurring diseases we face.

Next, let’s dive deeper into protein and skeletal muscles, before exploring why choosing the right food and exercising daily can be such a challenge.

Why Protein is Critical

Protein provides the amino acids that your muscles need to grow and repair, especially after physical activity. When we engage in exercise or daily activities, our muscle fibres experience tiny tears. These tears are repaired with the help of protein, leading to stronger muscles over time. If you’re not getting enough protein, your muscles won’t recover properly, leading to muscle breakdown (catabolism), weakness, and eventually, a loss of muscle mass.

For optimal muscle health, aim to consume around 1.6 grams of protein per kilogram of body weight per day (gosh, it is hard, also for me)—this is higher than the average recommended intake and can help preserve lean muscle mass, prevent sarcopenia (age-related muscle loss), and boost your metabolism. For example, a 70 kg individual would require at least 112 grams of protein daily. This protein should come from high-quality sources like lean meats, fish, eggs, dairy, and plant-based options such as lentils, beans, and quinoa.

Muscle Mass and Metabolism

Skeletal muscle is often referred to as an "organ" because it plays a much larger role than simply allowing you to move. In fact, it’s involved in regulating many vital processes, including metabolism, immune function, and hormone regulation. Muscles are key in stabilising blood sugar levels, improving fat-burning efficiency, and even supporting the cardiovascular system.

Skeletal muscles are not only vital for movement—they also play a major role in regulating metabolism. As Dr. Lyon explains, muscle is the body’s primary metabolic organ. More muscle mass means a higher basal metabolic rate (BMR), meaning you burn more calories at rest. This is crucial for managing weight and overall health.

Additionally, muscle mass helps regulate glucose metabolism, reducing the risk of insulin resistance and type 2 diabetes. When you have more muscle mass, your body is better equipped to process carbohydrates and manage blood sugar levels, helping to avoid the metabolic dysfunction associated with obesity and diabetes.

REMEMBER:

Protein and skeletal muscle are fundamental to a healthy, thriving body. By ensuring you’re getting enough protein and staying active, you’ll enhance your metabolism, regulate hormones, improve bone density, and support overall health. This holistic approach to muscle health—combining nutrition with movement—is the key to longevity and optimal function. So, make protein a priority in your diet, and take care of your muscles—they’re far more powerful than you think!

You’re in Charge – Let’s Upgrade Your Health Together

I get it – it's tough. Our lifestyle and society aren’t exactly designed for personal health-success. It takes real effort to choose movement, to carve out time for it, especially when it's easy to get buried in work or household tasks. After long days, we’re often tired and wired, and we still want to spend time with friends and family. Sound familiar?

The truth is, we are the only ones truly responsible for our health. Yes, we must reach out for support – from friends, family, or healthcare professionals, all people that truly really cares about us and our success. – the thing is, that it is our task to make the first call for help and support. Some of us are lucky enough to have parents who passed on the importance of health, while others might not have had that advantage. But one thing is clear: the responsibility lies with us.

And no, this isn’t a journey you have to take alone. All we need to do is find the right communities for us – people who are just like you. And yes, sometimes we slip, or life gets in the way, leading to weight gain or falling back into old habits. It’s okay. What matters is that we bounce back. The real reward isn’t the end result; it’s the progress. It’s the feeling of proactively upgrading your life and health. You don’t have to wait until you’ve lost weight or built muscle to feel good. You’ll feel better the moment you start taking action.

This isn’t about fitting into a certain image – it’s about improving health, mobility, and strength for all body types. Everyone benefits from better diets, more muscle mass, and increased mobility.

I’m here, cheering us all on!

Final Thoughts: Small Changes, Big Impact

It’s easy to think that certain health conditions, like hypertension, weight gain, or muscle loss, are inevitable parts of getting older. We often tell ourselves, "That’s just how it is," or "It won’t happen to me." But the truth is, these conditions don’t simply come with age—they come when we stop taking care of our bodies or stop using our body, our strength and our mobility. It is not inevitable. The moment we stop moving, stop challenging our muscles, and stop prioritising our health, that's when the decline begins. It’s not age that makes these changes inevitable, it’s our lifestyle choices.

Many people believe that colds, flus, and other viral or bacterial infections are simply unavoidable. However, challenging this common belief can open the door to new perspectives on prevention and resilience.

And the great news is that small changes can make a huge difference. Take, for example, the new generation—young people are starting to embrace alcohol-free parties, healthy living, and mindful choices. They’re looking at smoking with the same incredulity as we look back at past habits like binge drinking. Imagine a world where smoking is a distant memory, where we look back and think, "What were we doing?"

The same mindset shift applies to older adults. Many think that conditions like muscle loss and weight gain are simply a part of the aging process. But this couldn’t be further from the truth. These issues arise when we stop using and training our bodies. It’s inactivity, not age, that leads to decline. If you don’t use your muscles, they atrophy. If you don’t keep your heart active, it becomes less efficient. The good news is, we can change that.

By taking small, consistent actions, we can combat many chronic diseases like chronic obstructive lung disease (COPD), stress, cancer, low-grade inflammation, diabetes, hypertension, and pneumonia. This doesn’t mean we’ll never get sick or face challenges—every individual’s health is unique, and some cases are more complex than others. For instance, we may need a deeper focus on things like asthma and respiration, or managing hormone imbalances in cases of conditions like thyroid disease. But the message here is simple: the more proactive we are, the more we can influence our health outcomes.

So, what should we focus on? First and foremost: don’t smoke—and be mindful of air pollution. Second, eliminate alcohol. You might be surprised at how much of an impact these two factors alone can have on your overall well-being. Third, move more. Inactivity is one of the biggest contributors to injury and illness, and the more you move—no matter how small the step—the better you’ll feel. I know you may be dealing with issues like chronic pain or even awaiting a hip replacement, but whatever you can do to stay active, do it. Your body will thank you.

Diet also plays a critical role. As we get older, we tend to eat less, and sometimes the food we do eat lacks the nutrients our bodies need. One important focus should be increasing protein intake while lowering grain consumption, particularly gluten. As someone who was once a devoted gluten-eater, I can now confidently say that reducing gluten has been a positive change. Focus on foods that fuel your muscles, support your bones, and keep you feeling energetic.

And finally, don’t forget to focus on happiness. The importance of spending quality time with friends and family, engaging in social activities, and having fun is often overlooked. Get involved in team sports, or simply enjoy activities that bring you joy and laughter. It’s not just about moving your body—it’s about creating a life full of memories, positivity, and connection.

We all start our lives active and moving. As children, we run, jump, stretch, and play naturally. It’s only later, in our twenties and even into our thirties, when life and responsibilities get in the way, that we lose sight of that. But by taking the time to adjust and correct our habits, we can reclaim our health at any age. The key is to start now. Start small, and start today.

IS HEALTH ONLY FOR A SELECT FEW?

The Cost of Health

How much does it cost to stay healthy? The truth is, you can spend millions—like biohackers such as Bryan Johnson—or you can find simpler, more budget-friendly approaches. The key is to work with what you have. Small, thoughtful changes can still lead to radical improvements in your health.

For example, I’d love to serve my family organic eggs and broccoli every morning, but financially, we need balance. Some days, it’s eggs; other days, it’s porridge with seeds, nuts, or nut butter to boost protein. Grass-fed beef and free-range eggs are ideal, but when budgets are tight, the focus should be on the best protein and fat sources you can afford.

What you can do matters. Start where you are, with what you have, and know that it’s okay to upgrade gradually as your situation allows. And while we’re making those choices, we also need to hold the food industry accountable—demanding honesty about how food is produced and packaged. Not everyone needs to dream of self-sufficiency on a farm (though that’s amazing if it’s your goal). What matters is doing what works for your life and your wallet.

When it comes to getting fit, you don’t need to spend a fortune on expensive equipment or gym memberships. Starting with bodyweight exercises is a great way to build strength and endurance without breaking the bank. Plus, YouTube is a treasure trove of free workout videos, making it easier than ever to follow along with professional routines from the comfort of your own home. Fitness doesn’t have to be expensive to be effective.

The Time Investment

Time is one of the biggest challenges for most of us. Finding 60 minutes a day can feel impossible. After the birth of my second child, I found my body crying out for recovery and care. I started with just five minutes a day. Five minutes. It wasn’t much, but it was something.

Now, most days, I’m able to commit to 60 minutes, but it’s taken me over a year to build up to that. Even today, there are days when life happens, and I only manage a few minutes—or none at all. And that’s okay. Happiness shouldn’t depend on hitting a perfect routine. The more uncertainty we can handle, the more joy we will experience.

Five or ten minutes of movement is better than nothing. It’s a gift you give yourself—an investment in your health that allows you to show up stronger for others too. Balancing work, family, and health comes down to clarity on your priorities. Focus on what truly matters to you, and let go of the pressure to do it all. Remember, it’s a privilege to have more things you want to do than you can fit into your day.

Health Disparities

This is where the conversation becomes bigger than personal effort. Around the world, health care systems are not equal, and disparities in care are a major issue. For millions, racism and bias within these systems pose serious public health threats.

The resources and support available to you can depend on factors you didn’t choose and can’t change. From the way patients are treated to the access they have to life-saving care, not everyone gets the same opportunities to be healthy.

It’s time to ask hard questions: How do we ensure that health is a right, not a privilege? How do we close the gaps so that the world truly meets all of us in fair and just ways? Fighting these inequities is essential if we want a healthier, more inclusive future.

 

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At Complete Unity Yoga & EliteBodyClinic, we’re here to help you build the strength, resilience, and vitality needed to pursue your goals and dreams. Whether you're dealing with an injury or just want to optimise your performance, we offer support, guidance, and expertise to help you live life at your fullest potential. At EliteBody, we believe that no matter what life looks like, we can approach it with the mindset of building the best body we can. Stronger, healthier, and ready for anything.

Take action now to improve your health and live the life you've always dreamed of. The small changes you make today will pay off tomorrow. And trust me—when you look back, you'll be amazed at how far you’ve come.