In April of 2012 I started this blog, Square 1 Wellness. The premise was “Go back to Square 1” when it comes to our health and wellbeing. In a nutshell, can we make being healthy less complicated, with a focus on the basics that actually work. In an age of peer reviewed, trust the science, fear mongering and ask your doctor if this is good for you, it seems a fitting time to revisit this passion of mine.
This is also important in the era of longevity gurus trying to sell their latest line of supplements or other “wonder” drug like rapamycin. All of which MIGHT work but again MIGHT NOT, we just don’t know. That said there are some things we really do have a good sense are effective. As we close out 2024 and ride the wave into 2025 let’s make a “cheat sheet” on health and aging tools
If you want to wait for the next magic pill, medical intervention and or latest peer reviewed paper be my guest. If you’re ready to invest in your health, let’s roll forward and get back to Square 1 surrounding vibrant health. One request, you’ll need to release most of what you’ve been beaten over the head for decades in terms of how to be healthy.
Take a deep breath and let’s go!
Exercise
- Move as much as you can daily
- Do resistance training at a minimum a couple times a week
- Work on your posture, balance and core strength to keep mobile with age
- What’s the best exercise? The one you will do consistently!
Nutrition
- Eat a whole foods diet
- Get your protein right (personal bias that animal protein is the best)
- Cook as much of your own food as humanely possible
- Eat meals not snacks
Mindset
- Have a performance mindset, the future, where you’re going
- Focus on what you can control, not what you can’t
- Practice letting go daily
- Take time to be quiet and slow down
Recovery
- Get outdoors as often as you can and embrace the sunshine (be smart don’t burn)
- Planning is key, build space around activities, personal and work
- Mental rest and physical rest are equally important
- Your nutrition will either support or subtract on your recovery capabilities
Community
- Spend time with people who support your lifestyle
- Build a health team beyond the medical system (it’s presently a sick-care system)
- Regular engagement with your community supports sustainability
- Get support from a friend, coach or other team player
Metabolic Health
- Know the 5 official markers and how to enhance them with lifestyle
- Understand your medical professional may not be well trained in lifestyle enhancement
- Metabolic health is connected to mental health, longevity and reduces your risk of chronic diseases, empower yourself with knowledge
Continuing Education
- Think critically about everything!
- Take a class, listen to a podcast and read voraciously
- Knowledge is power and does not have an age limit
- Teaching someone else something enhances the learning curve
Bottom Line
Our current medical system is failing most individuals (understatement of the century). Taking control of your health needs you in the driver seat. If you make it complicated with a mindset “it’s hard” it will be. Make it simple, go back to Square 1.
Even as recent as the 1960’s and 70’s people did not take instructions on what to eat, how to move and live their lives. And you know what? They did pretty darn good.
Create your own simple road map and let’s journey on together!
