Start With The Basics

We live in a world where people argue about seed oils but rarely cook fresh meals at home. Or spend hours researching grounding sheets to sleep better while staying up until 2 a.m. watching Netflix. A lot of us are hyper-focused on the small stuff, which don't make much difference, while completely ignoring the basics: exercise, nutrition, sleep, stress, and community.

Social media is rife with advice (and scare tactics). It’s easy to get caught up in the fear and hype they generate, but keep in mind, most are just trying to get attention and sales. It makes sense, we want shortcuts, and the industry knows it. But the truth is, the real results come from the boring basics.

I know. You've heard it all before. But hear me out, perhaps, just perhaps, you hear about them so much because they actually WORK. So, let's break it down, shall we?

Sleep

If you aren’t getting around 7+ hours of sleep a night, this is where I would start. Stop kidding yourself that you are the outlier that can operate on less than 6 hours of sleep. (And I know that some of you will come at me on that one. Bring it.) I would venture to say that you’re just used to it, and you’ve probably forgotten what it feels like to be truly rested. But consider this: Poor sleep raises your risk for heart disease, obesity, and dementia. It also makes it difficult to regulate your blood sugar and increases inflammation. Sleep deprivation is also used as a form of torture. Hmmm. And we're we are. Torturing ourselves. There are a thousand self-help articles on how to get better sleep. I’ve covered it several times. Find something that works for you and make sleep a priority.

Nutrition

I’m not talking about eating to lose weight. I’m talking about putting food in your body to be healthy and feel good. You know how this works. We need protein, even more as we age. We need plenty of fiber, healthy fats, and hear me well on this one: We Need Carbs. Your brain, your hormones, and your workouts all run on carbs. Let’s stop treating them like the enemy. You cannot expect your body to do everything you want it to do if you’re not feeding it well. Before worrying about the best fasting window or biohacking routine, focus on eating quality, whole foods.

Exercise

The guidelines are simple:

A minimum of 150 minutes a week of moderate intensity cardio (or 75 minutes of vigorous intensity) or a combination of both. Two 20-minute strength training workouts per week.

Are you hitting these? No? Then why are you worrying about the perfect HIIT training schedule for women over 50, or which workout split works better? Start where you are, build to the minimum, then worry about details.

Community

Humans aren’t meant to do life alone. A walk with a friend or a phone call with someone who really sees you can be just as powerful as a supplement, maybe more. Studies have shown that strong relationships increase your longevity by 50%, on the other hand, people who are isolated have a 29% higher risk of heart disease and a 32% increased risk of stroke. You don’t have to join every club in town. A few strong friendships are all it takes, and boom, you’ve just increased your survival rate.

Stress

Chronic stress can affect our sleep, focus, motivation, and pretty much every aspect of our lives. Instead of trying to mask it with supplements, alcohol, or food, try incorporating movement, meditation, mindset, and breath work. Limit exposure to known stressors (people and places) and learn how to set boundaries. Uncomfortable, but necessary.

I’ll wind it up with this: There’s nothing wrong with getting into the nitty-gritty details, but often we put the cart before the horse. The basics aren’t sexy, but they’re the necessary foundation. Ask yourself how you’re sleeping, moving, eating, managing stress, and building community. Start there. Nail the fundamentals first. Then, if you want or need to go deeper, you’ll be doing it knowing that the foundation is firmly set.

Stay well, and start with the basics, my friends.

Alicia