scott stonehouse

There is a lot of advice available on how to optimize your health. I read some of it. I am sure a lot of it is very good. I am sure much of it is not. The sheer volume of it, and the amazing specificity of it, can be overwhelming.

It doesn’t need to be.

It shouldn’t be.

I understand there is a place for fine-tuning and optimizing things, but the temptation – and often the result for many people – is that they get so focused on creating the perfect plan or developing the perfect routine that they never get started doing anything. Or they try their perfect plan and give up because it is too hard.

I am not a doctor nor am I pretending to be one on the internet. Still, I think there is value and wisdom in keeping things simple and focusing on the fundamentals.

Eat. Move. Sleep.

Eat

1. Eat well. I think most people have a good idea of what that would mean for them. Perhaps that means more fruits and veggies, or less sugar, or more water. Whatever it is, take a step in that direction. And then another. And then another until you feel like you are eating well.

2. Eat in moderation. I don’t think this needs much explanation, but if you are an American it probably means eating less than you do now.

Avoid gimmicks and fads. They probably aren’t good for you and they are usually so restrictive that few people can maintain them. Go for a consistent pattern and rule of eating that you can sustain over your lifetime.

Move

1. Strength: Lift heavy stuff a few times a week. This is just as important as people get older. What we consider “heavy” might change as we age, but build strength in our muscles and bones is always important.

2. Endurance: Move for extended periods of time a few times a week.

3. Sustainability: Do physical activity that you enjoy, not what other people think is cool. There is a greater chance you will keep doing it (which is the goal) if you enjoy it.

Remember that “Movement is Medicine” and “Motion is Lotion” (for your joints) so keep moving. That probably means that you should avoid sitting for long periods of time.

Sleep

1. Get enough (7-8 hours).

2. Do that as your normal routine. There will be exceptions because of work, having fun with friends, or many other reasons but these should be exceptions. Your goal should be to have a normal routine of getting 7-8 hours of sleep per night.

Special Note: If you are married… go to bed when your spouse does. It is good for both of you. I understand there will be sometimes be exceptions, but, again, they should be exceptions, not the norm. Nothing good happens when you are up late at night by yourself.

BONUS

Friends

1. Spend time with friends. This might be more important than the advice around eat, move, and sleep. People with friends live longer than those without friends. You don’t need to have a ton. You just need some. If you have friends, hang out with them. Prioritize it. Plan for it. If you don’t currently have friends, find some and hang out with them. Where can you find friends? you ask…

2. Spend time with church friends. Church isn’t the only place you can find friends, but it’s a good place to try. And I am not suggesting you only hang out with church friends. Nope. That would be boring. But find some church friends and hang out with them, too.

Eat. Move. Sleep. Friends. If you consistently focus on those things, you will be OK.

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