Hi friend,
Most people are focusing on the wrong things when it comes to health.
They stress over expensive supplements, ice baths and ‘biohacking’
(while skipping the fundamentals).
And while I like my ice bath routine, it’s not a key driver to my overall health.
The truth is, the real big wins get overlooked in the pursuit of the trending
micro-gains.
Here are my top three inputs with the biggest outputs:
Sleep: The Underrated Superpower
Perhaps the most important thing we humans do for our health but paradoxically one of the first things we sacrifice in modern life.
Three easy wins to regain your sleep health:
Set a sleep window – Aim for 7-9 hours, with a consistent wake-up time.
Avoid blue light – Screens trick your brain into thinking it’s daytime.
Cool, dark, and quiet – A cool bedroom (16-18°C) improves sleep quality.
Exercise: The Minimum Effective Dose
The best drug we have for mental and physical health.
Here’s how to make it simple:
30 minutes daily – 5 times per week (at least).
Lift something heavy – Strength and health span are great friends.
What is Healthspan?
Healthspan refers to how many years you live in good health, free from chronic disease rather than just how long you live.
e.g an 80 year old who has lived the last 20 years with debilitating disease .
80 (lifespan) – 20 (years with disease) = 60 year health span.
I want your healthspan to be equal to your lifespan.
Food: The Simple Formula for Better Health
What has become massively overcomplicated in the last twenty years.
Here’s three quick wins:
Prioritise protein – Makes you feel full.
Avoid ultra-processed food – Hint: Foods that don’t expire quickly.
Eat real food – If your grandparents wouldn’t recognise it, rethink it.
You might be thinking …this isn’t exactly groundbreaking stuff.
I agree.
Health doesn’t have to be this complicated thing.
It’s actually behaviour change, not knowledge, that is often the limiting factor to making positive change…that’s where Health Coaches come in.
The big wins come first – then the 1% tweaks.
And don’t get me wrong, I really enjoy the tweaks.
Let’s talk about some of those next time.
Thanks for making it this far.
Prof Grant
