Happy Belated Health Day!

Posting this a day late because everyday is the right day to celebrate health...

I was trained in the biological sciences. We were taught to examine cells through the lens of disease. The phrase ‘loss of function’ helped us understand a gene or protein’s role in the cell. But what about all the times that the cell was healthy or ‘normal.’ These cells never made it to the mainstream and served as controls in our experiments. A change in the diseased state with respect to the healthy control is what drove the discussion.

This idea, that we think about health in terms of disease, is still prevalent. But disease lies at the extremes of the distribution curve. Most of us exist as healthy individuals and will stay that way until a tipping point is reached due to aging, bad habits, luck, or some combination of these factors.

But why wait? If there ever was a time to prioritize health, it is now. It took one global pandemic to remind us of our frailties. And yet, so many of us falter on this front. Is it a knowledge problem, an execution problem, or a bit of both?

Execution.exe

I believe a few non-negotiables significantly impact health: sleep, sunlight, movement, energy balance, and supplements. Over the past few years, I’ve built my life around these pillars. Here’s how I approach each one:

• Sleep: Lights out at 10:30 PM, up at 5:30 AM, six days a week, with one day off. This gives me a solid seven hours in bed. I don’t obsess over sleep trackers; consistency is key.
• Sunlight: Every morning, I head outside for a run or walk. Spending an hour in natural light boosts my mood and aligns my circadian rhythm.
• Movement: I strength train three times a week, handle all my cooking and cleaning, and climb stairs multiple times a day, adding incidental movement.
• Energy Balance: I prioritize protein and fibre with every meal. My diet includes rice, vegetables, fruits, fish, and meat, with no excluded food groups. Carbs, fats, and the occasional sweet treat all have a place. I get my caffeine fix post-workout and aim for 2 to 3 litres of water daily. (I try.)
• Supplements: Protein powder, a salt capsule, and a multivitamin.

I can already hear critics dissecting this routine, pointing out what’s "wrong" or "missing." But here’s the truth: it works for me. Over the past three years, I’ve lost excess weight and kept it off. I quit smoking, cut back on alcohol, and have more energy than ever. My bloodwork is optimal, and I recently ran my fastest half-marathon.

How to solve the knowledge problem?

I follow a couple of trusted health experts—no names necessary, because the real challenge isn’t finding the ‘right’ advice; it is to follow the advice and look for maximum impact. My loyalty to a few of these pundits has helped me carve out a stack of healthy habits, despite the noise on the internet surrounding their credibility. Leaving social media helped. But the zeitgeist always finds a way in. The point is, whatever fitness philosophy you adopt: Get nerdy with it. Find something that works but more importantly sticks. Hold onto it and do it as often as you possibly can.

Is health a privilege?

Perhaps. Life is undeniably tough, and not everyone has the same resources or opportunities. But go back to the stack of habits will you. Nothing is out of reach. Everyone and their mother can adhere to some version of these habits in my humble opinion. And what happens when life gets in the way? I make space for it of course. I allow myself to stay in bed on the off days, give in to sweet cravings and say yes to the occasional rave. But I always return to the stack when it’s time. It’s hard but I’ve learned to recognize negative self-talk and push through it. That first gym session after a break? It is a victory. I thank myself for showing up—a small act of gratitude that reinforces the habit.

For anyone who needs a push.

Start small. Take baby steps. Tackle one thing at a time. Maybe bring a friend along for accountability. That’s how I began. In the early days, I had a friend call me at 5 AM to make sure I got up for my runs. It wasn’t glamorous, but it worked.

The fitness community can be intense, but it’s also incredibly supportive when it comes to going the extra mile (pun absolutely intended). Being part of a community is an underrated superpower, especially in the beginning when you need all the encouragement and help you can get.

Whatever your chosen form of fitness, find your tribe. Sign up for events, join groups, and harness the power of community to stay committed to your goals. The truth is, nothing meaningful is achieved in isolation. After all, according to those same experts, the sixth pillar of health is social connection. It’s not just about physical strength or endurance—it’s about the relationships and support systems that keep us motivated, accountable, and inspired.

And with that is time to ask yourself the questions: Do you embrace health or avoid it? Is it a knowledge problem, an execution problem, or a bit of both?