Here at Telos, our coaching team meets each and every week to discuss, as a group, how we can help support our members in the best way possible. Not just in the gym through our programming and coaching, but also outside the gym, to ensure they’re able to hit their goals and live incredible lives.

The question we always want to answer is this: How can we deliver the very best, effective programs for our members to help them get real results, while also prioritizing exceptional coaching and experience?

The answer we keep coming back to is simple, yet profound: Keep the main thing the main thing.

When a lot of people hear “strength training” or “healthy living,” their minds jump to extreme diets, punishing workouts, or complicated supplement regimens. We’re bombarded with conflicting information daily, and it’s easy to feel overwhelmed, confused, and ultimately, stuck.

So when we say “keep the main thing the main thing”, this means helping our members master the basics of living a healthy, active, and fit life while teaching them to ignore the rest of the noise that’s all too common in the fitness industry.

This philosophy has gotten me thinking a lot about all the distracting promises that are so common when it comes to fitness and nutrition. 

Through clever marketing and influencers, we are often trained to focus on the “shiny objects” at the top of the pyramid of health: the fad diets that promise rapid weight loss, the latest clever – but dubious – tools to get fit and lose weight quick with less work, the crazy, unsustainable workout programs, diet pills, “detox” cleanses, and endless expensive supplements. 

These things might deliver short-term results (often temporary and at a cost to your long-term well-being), but they are absolutely not the key to living a long, healthy, and vibrant life.

It’s all too easy to get distracted, and let’s be honest, we’ve all fallen victim to this before. We chase the quick fix, only to find ourselves back where we started, feeling frustrated and defeated. 

But just as our coaches focus on each week in these meetings, we all need to turn our focus to the bottom of the pyramid of health.

Master the basics of Healthy Living

These are the “unsexy” things that involve consistent, often hard work and lots of effort. There’s no magic pill or secret shortcut here. But by spending just a bit of time every day improving each one of the pillars described below, it’s much more likely you will build a robust foundation that allows you to live a long, happy, and truly healthy life.

So today, let’s outline the five broad domains of health. If you’re feeling overwhelmed by the massive amounts of “healthy living” advice on social media, the internet, or even well-meaning friends and family, you’re not alone! 

Let us help you keep it simple. Optimizing your health isn’t about drastic, overnight changes; it’s about making small, sustainable, and consistent improvements in these five key areas to optimize your health and longevity.

The Five Broad Domains of Health

Exercise: The Non-Negotiable

Exercise isn’t just about looking good or hitting peak performance; it’s a fundamental cornerstone of health and longevity. Research overwhelmingly supports that, more than almost any other domain, a consistent training plan combining strength training, mobility, AND aerobic training is one of the very best ways to limit disease, maintain functional independence, and live a long, healthy, active life.

Here’s how to take action NOW:

• Strength Training (2-3x/week): This is non-negotiable for muscle mass, bone density, and metabolic health. Focus on compound movements (squats, pushes, pulls, hinges, step, and carry). Can you commit to just two 30-45 minute sessions? That’s enough to start making a profound difference. Find a program that feels sustainable and progressive. 
• Aerobic Training (150-300 min moderate, or 75-150 min vigorous per week): This includes walking, jogging, biking, swimming, or anything that elevates your heart rate. Break it up! Can you do three 5-minute brisk walks during your workday? Can you walk your dog for 30 minutes in the morning? It all adds up.
• Move More, Sit Less: Beyond structured workouts, look for opportunities to increase non-exercise activity. Take the stairs, park further away, and stand more often. It counters the negative effects of prolonged sitting.

Nutrition: Skip the Diet and Fuel Your Body

What you eat directly impacts your health, energy levels, and longevity. Forget the latest fad; focus on consistent, balanced choices. Here is a complete rundown of the only nutrition plan you will ever need! 

Here’s how to take action NOW:

• Prioritize Whole, Unprocessed Foods: Build your plate around colorful fruits and vegetables, lean proteins (chicken, fish, eggs, tofu, legumes), whole grains (oats, quinoa, brown rice), and healthy fats (avocado, nuts, seeds, olive oil).
• Focus on Protein: Aim for around 0.7-1 gram of protein per pound of your body weight (or target body weight) daily. This helps with satiety, muscle maintenance, and blood sugar control. Start by adding a protein source to every meal.
• Boost Your Fiber: Fiber promotes gut health, aids digestion, helps regulate blood sugar, and keeps you full. Think fruits, vegetables, legumes, and whole grains. Can you add one extra serving of veggies to dinner? Swap white bread for whole wheat?
• Limit Added Sugars and Refined Carbohydrates: These cause blood sugar spikes and contribute to inflammation. Focus on reducing, not necessarily eliminating. Swap sugary drinks for water, choose whole fruits over fruit juice, limit processed snacks.
• Hydrate Consistently: Drink plenty of water throughout the day. Listen to your thirst.

Sleep: Your Daily Reset 

As a society, we really need to stop bragging about how little sleep we get! Sleep is absolutely crucial for physical and mental rejuvenation. It’s when your body repairs itself, your brain consolidates memories, and your hormones reset. Chronic sleep deprivation sabotages every other health effort.

Here’s how to take action NOW:

• Aim for Consistency (7.5-8.5 hours): For most adults, 7.5 to 8.5 hours of quality sleep per night is optimal. More importantly, try to go to bed and wake up at roughly the same time every day, even on weekends, to regulate your circadian rhythm.
• Create a Wind-Down Routine: An hour before bed, dim the lights, put away screens (phone, tablet, TV), and engage in a relaxing activity like reading, journaling, or stretching.
• Optimize Your Sleep Environment: Make your bedroom dark, quiet, and cool. Block out light, use earplugs if needed, and keep the temperature between 67-69°F. 
• Be Mindful of Stimulants: Limit caffeine and alcohol, especially in the afternoon and evening.

Emotional Health: Prioritize your mental well-being 

Chronic stress can negatively impact every aspect of your physical health, from digestion and immune function to sleep and hormone balance. Prioritizing emotional well-being is not a luxury; it’s a necessity. It’s all too common to ignore stress until it manifests physically, pretending we’re “fine” when we’re really not, relying on external validation, and most recently, letting social media dictate our self-worth. If we don’t pay attention to our emotional health, it WILL catch up to us. 

Here’s how to take action NOW:

• Practice Stress Management: Identify your stressors and find healthy coping mechanisms. This could be daily mindfulness, deep breathing exercises, short walks, journaling, listening to music, or spending time in nature. Even 5-10 minutes can make a difference.
• Nurture Positive Social Connections: Humans are social creatures. Make time for genuine connections with friends, family, or community groups. Strong social bonds are linked to increased longevity and happiness.
• Prioritize Self-Care (Real Self-Care): This isn’t just bubble baths (though those are great!). It’s about setting boundaries, saying no when needed, pursuing hobbies, taking breaks, and ensuring you have time for rest and rejuvenation that truly recharges you.
• Seek Support When Needed: Don’t hesitate to reach out to a therapist or counselor if you’re struggling with chronic stress, anxiety, or mental health challenges. It’s a sign of strength, not weakness. One of our members is the owner of Soul Space Counseling, and we encourage you to check them out if you need some support! 

Supplements: A Strategic Addition

Supplements can be beneficial, but they are exactly that: supplements. They’re not a magic bullet and should never replace a balanced diet, consistent exercise, or adequate sleep. Focus on getting nutrients from whole foods first. Those “magic pills” for weight loss, expensive detox kits, and endless vitamins you saw an influencer promoting are almost 100% NOT going to work as promised. 

Here’s how to take action NOW:

• Food First: Ensure your diet is rich in fruits, vegetables, lean proteins, and healthy fats before considering supplements.
• Consider Evidence-Based Supplements (with caution): Once your foundational habits are strong, certain supplements can fill gaps or provide targeted support. Generally, we recommend considering these (after talking to your doctor!):
  • Vitamin D: Especially if you have limited sun exposure; it supports bone health, immune function, and mood.
  • Omega-3 Fatty Acids: From fish oil or algae; improve heart health, cognitive function, and may reduce inflammation.
  • Magnesium: Many are deficient; promotes relaxation, muscle function, and sleep quality.
• Crucial Disclaimer: Talk to Your Doctor! Always discuss your health goals and any potential interactions with medications before starting any new supplements. They can also recommend blood tests to identify specific deficiencies.

The Unsexy Truth: Maintain Consistency in the Basics

If you’re feeling overwhelmed by the massive amounts of healthy living advice on social media, the internet, or even well-meaning friends and family, you’re not alone! Let us help you keep it simple. 

Optimizing your health isn’t about drastic, overnight changes; it’s about making small, sustainable, and consistent improvements in these five key areas to optimize your health and longevity.

Remember, get really good at the basics. The “unsexy” truth is that by focusing on improving these five domains with realistic, consistent, small actions every single day, you are building the strongest possible foundation for a long, happy, and truly healthy life. It’s about stacking tiny wins that compound over time into monumental health.At Telos, our commitment is to help you master these fundamentals. We cut through the noise with personalized coaching and programming that prioritize what truly matters for your long-term health and functional strength.