What the Heck Should You Do - This is How I Eat, Exercise & Supplement

With so much advice out there on how to live a healthy, long life, it’s no wonder that you feel overwhelmed. Do you need to crawl in a specific way, eat this with that, or eat while standing on one leg? The sheer amount of advice can leave you frozen, unsure of what to follow. And many people end up doing nothing because the options are endless, and the pressure to do it all right is exhausting.

But here’s the thing: You don’t need to do it all. Instead, you need to establish a few key pillars that create a foundation for a healthy, long life. From there, you can experiment with new practices when it feels right, knowing that you have your solid base to fall back on.

The Foundation: Your Five Pillars of Health

These five pillars form the foundation of a healthy life. They are the baseline that supports your overall well-being. If something comes up—like inflammation, a frozen shoulder, an injury, or high blood pressure—you may need to take additional steps. This might include following an anti-inflammatory diet (read more here), focusing on a hypertension-friendly lifestyle (read more here), or other specific interventions, which can be temporary. Once you’ve addressed the issue, you can return to these foundational practices.

Here are your five pillars:

Sleep

Your body needs between 7 to 9 hours of sleep each night. Make sleep a priority. Going to bed at the same time each night and waking up at the same time each morning helps regulate your circadian rhythm. Sleep in a dark room, and wake up with the sunrise. Go outside in the morning for natural light exposure, this will regulate melatonin and cortisol levels and assist you in tuning in to your circadian rhythm. 

How to Optimize Sleep:

• Limit caffeine intake—especially after 12pm, as it can stay in your system for up to 10 hours.
• Eat your last meal early to improve sleep quality
• Wind down with supplements like magnesium, melatonin, and ashwagandha.
• Wear blue light-blocking glasses if you need to use screens in the evening.
• Eat your last meal around 5-6pm to encourage a nice long fast overnight.
• Get outside for 20-30 minutes of natural light exposure in the morning, even on cloudy days.
• Keep your bedroom cool: Aim for 18°C or less for a restful night’s sleep.
• Make your bedroom a sanctuary: Use the space solely for sleep and intimacy—avoid using it for work or entertainment to strengthen the association with rest.
• Physical Exercise - Improves sleep quality too and being able to fall asleep.

Exercise

Regular physical activity is essential for maintaining a healthy body and mind. A balanced routine should include strength training, cardio, and stretching. Aim to move 60 min at least every day, whether it’s through walking, sports, or structured exercise.

What to Include:

• Strength: Builds muscle, supports bone health, reduces inflammation, and is great for mental health. 
• Cardio: Improves VO2 max, supports heart health, and boosts overall endurance.
• Stretching & Breathwork: Keeps your muscles flexible, reduces tension, and supports your nervous system.
• Daily Movement: Even if you’ve worked out in the morning, make sure to move throughout the day—get up, walk, or stretch.

Diet

What you eat plays a huge role in your overall health. Keep it simple—ditch processed foods, focus on whole foods, and balance your macronutrients.

Key Components:

• Protein: Aim for 120 grams daily (spread throughout breakfast, lunch, and dinner). Protein is essential for muscle repair, immune function, and overall energy.
• Carbs: Get your carbs primarily from vegetables, fruits, and whole grains.
• Fats: Incorporate healthy fats, like olive oil, coconut oil, and avocados.
  

Supplements:

Morning:

• Creatine (5g): What it Boosts: Creatine is a naturally occurring compound in the body that helps produce ATP, the energy currency of cells. Supplementing with creatine improves muscle strength, power output, and exercise performance. It's also known for enhancing brain function and supporting muscle recovery. For long-term benefits, creatine can help with maintaining muscle mass, especially as we age.
• Collagen: What it Boosts: Collagen is the most abundant protein in the body, essential for skin, joints, and connective tissues. Collagen supplementation can improve skin elasticity, reduce wrinkles, and promote joint health. It also supports gut health, as collagen contains specific amino acids beneficial for the gut lining, and may help with muscle recovery after exercise.

Lunch:

• Omega-3: What it Boosts: Omega-3 fatty acids (EPA and DHA) are essential fats that have anti-inflammatory properties. They support heart health, brain function, and cognitive health. Omega-3s also help balance cholesterol levels, reduce inflammation, and promote joint health. They are beneficial in lowering the risk of chronic diseases such as heart disease and arthritis.
• Multivitamin: What it Boosts: A good multivitamin fills in any nutritional gaps, providing a wide range of vitamins and minerals needed for overall health. These micronutrients support immune function, bone health, energy production, and skin health, and help balance hormones. Multivitamins are a convenient way to ensure you're getting essential nutrients in the proper amounts every day.
• Vitamin D: What it Boosts: Vitamin D is critical for bone health, as it aids in the absorption of calcium. It also plays a role in immune system regulation and supports mood and mental health. Supplementing with vitamin D, especially in regions with limited sunlight, is essential for maintaining strong bones, healthy immune function, and preventing conditions like osteoporosis.

Evening (After Dinner):

• Magnesium: What it Boosts: Magnesium is a vital mineral that supports muscle function, nerve transmission, and bone health. It also helps with sleep quality, as it has a calming effect on the body, reducing stress and promoting relaxation. Magnesium can improve energy levels, reduce muscle cramps, and support heart health by helping to regulate blood pressure.
• Ashwagandha: What it Boosts: Ashwagandha is an adaptogenic herb that helps the body cope with stress and balance cortisol levels (the stress hormone). It supports mental clarity, mood regulation, and energy levels, and can improve sleep quality. Ashwagandha is also known for its immune-boosting properties and its ability to promote muscle recovery and strength.

These supplements each provide unique benefits that, when combined with a healthy lifestyle, can contribute to overall well-being, energy, muscle health, and mental clarity. They are a powerful complement to a balanced diet and active lifestyle. 

Don’t let the flood of advice overwhelm you. Stick to your basics, listen to your body, and adjust as needed. Your journey to health doesn’t have to be complicated—it just needs a solid foundation.

Social Life - DAILY

Human connection is key to emotional and mental well-being. You need to regularly engage with friends, family, and loved ones. Participate in social activities, and don’t forget to have fun. It’s not just about doing sport for fitness—it’s about enjoying life with those around you. I think if more people knew what the research says on social life, connections and happiness - more people would make a biggger effort to up their social time. 

How to Connect:

• Spend time with family and friends.
• Take part in recreational activities like swimming, tennis, or hiking.
• Foster meaningful relationships that make you feel supported.
• Travel

Personal Development - DAILY

Growth doesn’t stop with your physical body—it’s just as important to challenge your brain. Keep learning new things, whether it’s picking up a new hobby or diving into a new subject.

Personal Growth Ideas:

• Learn new skills, read, or take a course.
• Meditate, journal, or engage in other mindfulness practices.
• Keep setting goals for yourself, and push your boundaries to continue growing.

Final Thoughts: Keep It Simple, Stay Consistent

These five pillars—sleep, exercise, diet, social life, and personal development—are the foundation of a healthy, long life. If something specific comes up, like an injury or health condition, take the necessary steps to address it—whether that’s a temporary change in diet or lifestyle. Once you’ve handled the situation, return to your foundation.