Big Rocks
In the age of technology, you have access to everything ever written about health. This includes the good, the bad, and the absolute nonsensical bullshit being shouted from every corner of the internet. Ever heard of the Dunning Kruger effect? It’s my favorite. The term was coined in 1999 by two psychologists from Cornell to explain the cognitive bias that occurs when we don’t have enough knowledge or skills to know that what we don’t know. In practical terms, the loudest and most certain voice in the room doesn’t guarantee competence.
Look at how diets or workout fads come and go. There are people who are certain that endurance training is the answer. That keto is the answer. That HIIT is the answer. That low fat is the answer. That fill-in-the-blank is the answer. But guess what? Science is constantly evolving and changing and making new discoveries. You can find a study to ‘verify’ whatever you believe. Much more importantly in my opinion though, we are all unique individuals. Research and studies on humans are innately flawed. We under-report our food logs. We over-report our exercise. We all have very different gut biomes and childhood histories and mental health needs. A calorie as determined in a bomb calorimeter may look very different within an actual human body.
So where does that leave us?
Fret not my fellow adventurer. Humans have existed for a whole lot longer than the internet and they seemed to have done relatively well as evidenced by the continuation of the human race despite not having Dr Oz on the tv at 4pm or Susie-fitfluencer to tell them how to exercise for the best booty. There are some essentials that the vast majority of people can agree on. And despite being quite simple, the vast majority of people also fail to do them on a regular basis. These are your big rocks. Make sure you are nailing the big rocks most of the time, theeeeen we can talk about filling your jar with some small pebbles. Then sand. Then water. I love talking about the nitty gritty stuff. But it’s not worth your mental space or the charges on your credit card to get wrapped up in the small things.
So, what are the big rocks when we talk about health? Where would most people benefit from focusing their attention? Which actions will have the greatest ROI? Here is my short list. And I reserve the right to update this and I learn and grow. See Dunning Kruger above ;)
Movement:
Walk more. No magic number of steps but humans were made for locomotion. When you have the chance, walk. The rhythmic bilateral movement is calming to the brain, plenty of studies tout the positive mental health benefits of outdoor spaces, and I welcome every chance to smile at a stranger.
Include resistance training 2-3 times each week. No need to build to a 200lb deadlift (although a girl can dream!) but you should be using your muscles on a consistent basis. Muscle mass naturally starts declining once we’re in our 30s so if you want to be able to lift your grandkid someday or carry your own groceries to the car when you’re in your 70s, you need to build that muscular base now.
Intentionally get your heart rate up 2-3 times each week. The Physical Activity Guidelines for Americans say to shoot for 150 minutes each week of moderate activity such as a brisk walk. I’m less concerned with shooting for 150 minutes specifically and more likely to push on being intentional about increasing your heart rate several times a week to strengthen your heart and lungs.
Nourishment:
Eat more plants. Again, I’m not the one to dictate how many servings you need but it feels safe to say that most of us could stand to eat more veggies. I teach an entire lesson to my students about how the different colors in fruits and veggies indicate that they are high in different kinds of vitamins and minerals. How cool! Eat the rainbow.
Fiber! Americans eat about half of the recommended amount of fiber each day. A happy guy needs that fiber to stay healthy. It’s what feeds the little guys. I’m super passionate about beans (seriously, heirloom beans are my love language) but find whatever it is that fits into your meals.
Get enough protein. I mentioned above that our muscle mass naturally starts declining in our 30s onward. Make sure that you are eating enough protein to keep that muscle mass up, especially if you are eating in a deficit.
Be mindful of drinks with calories. Not saying you need to only drink water, but those sweetened drinks go down so easily that they can significantly skew your daily intake leaving less room for the stuff that keep your body strong and healthy.
Balance those meals. Carbs/sweets that are consumed without protein/fat/fiber can do a number to your blood sugar levels. Eating a few fun size Butterfingers with my lunch does nothing to my blood sugar. Eaten on their own? My glucose skyrockets. About 40% of adult Americans have chronically elevated A1C levels indicating prediabetes so this is something worth considering.
Happiness:
Build community. There are various circles of influence but even the people you know only in passing add value to your day. Smile at a stranger, chat with the grocery store clerk, take time to ask your coworker how their weekend was. Humans have lived in tightvknit communities for all of time. Humans need humans.
Embrace challenge. Life is best lives at the edge of your comfort zone.
Spend intentional time away from screens. Life is happening out there, not on your phone.
Learn something new. A language. An instrument. How to paint. A new sport. Exercising that neuroplasticity will benefit your cognition in the long run.
So that is my short list of big rocks and why it matters. This list will vary from person to person, but overall I think these habits would benefit the vast majority of people. What do you think ? What would you add? Take away?