Health is Wealth - 5 Simple Pathways to Wellness
A journey from obesity to peace
Health has always been an important part of my life. Over the years, I’ve come to realize that optimal fitness is at the heart of so many things we value: mental clarity, peak performance, contentment, relationships, career growth, exuberant youth.
But it’s been a challenging life-long journey of discovery, discipline, and transformation.
I’d like to share some of the practices that have helped me - with the hope that, in some small way, it may inspire positive change for you.
Let me begin with a story.
I struggled with childhood obesity. At my peak in high school, I stood at 5 ft tall and weighed 190 lbs.
I remember how uncomfortable it was to be in my body. I constantly tried to conceal who I was. I avoided the spotlight, hiding away in the same repeating outfits of loose, baggy clothes. I felt ashamed to be looked at by anyone.
I was picked on and bullied by many - strangers, classmates, teachers, friends, family. It was pervasive and confusing. As a sensitive kid, it wounded me deeply.
Why would people be so cruel? What was I doing that made me deserve such disgust? How could I stop the pain?
On top of the emotional distress, being overweight and depressed was physically taxing. My body ached. I was chronically fatigued. Running was difficult, my breath short and labored. I would feel ill regularly and developed debilitating migraines, often calling out of school sick.
In response, I escaped inward. Suffering from chronic sadness, I developed an inner voice that was underpinned by self-hatred. In my despair, I would reach for anything to numb the pain.
As a kid, I found comfort in food. I would eat until the sadness would go away, and eat, and eat, and eat again. Out of that quiet desperation emerged a vicious cycle - sadness > eating > guilt > abuse > shame > sadness > eating. I let it continue for years, not knowing that there was any alternative to existing.
Despite how difficult those days were, I’m grateful for that experience. The pain taught me lessons in humility, empathy, introspection, discipline, resourcefulness, and humor.
I had to find something in myself that I could appreciate beyond my physical body - like a pleasant personality. I had to work hard to create something of value.
At first, this was a defense mechanism, but later I realized life was instilling in me a silent strength.
Adopting a Growth Mindset
My early struggles sparked something inside of me that has stayed with me to this day - a desire to inspect, transform, and better myself.
I had to reach a breaking point, where I was fed up with the suffering, the abuse, the rejection, and the self-loathing. I had to decide that I didn’t want it anymore.
At some point, we see that the pain of change is less than the pain of staying the same. That’s the critical moment where transformation occurs.
During my last year of high school, I started to clean up my diet and commit to exercise. I researched nutrition, sports, and medicine. I began to pay attention to what I was ingesting into my body, and how my self-talk was damaging my mind. I gained a holistic view and approach to improving my health.
In a year, I lost 50 pounds and was competing in NCAA collegiate volleyball.
But don’t let marketing deceive you into thinking that there is a quick fix to this. Good health requires daily effort - to learn, to make conscious choices, to resist compulsions, to apply time and energy on the right behaviors, to rewire patterns and develop better habits.
It took years of compounding effects to produce lasting results.
Hard Work Does Pay Off
Today, I’m at peace with my physical condition. I’m by no means perfect, but that isn’t the point. I’m learning to love my body in all states of being and appreciate incremental progress.
I rarely get sick, I’m full of energy, my mind has clarity, I have agility, speed, and strength, my body is youthful, and I’m generally happy.
These are qualities that no amount of money can buy for you. It is a form of wealth that can only be earned from discipline and self-care.
Discipline is choosing between what you want now and what you want most.” — Abraham Lincoln
Pain is Your Compassion
I believe my past experiences have shaped me into an inherently optimistic and hopeful individual. I learned not to hold anger or spite against anyone, including myself.
I’ve come to understand that it is hurt people who hurt people. Sometimes we can do harmful things to others without awareness of the consequences. We’re in so much anguish that there’s no room for consideration.
I can feel people’s pain. I see it in their eyes, on their bodies, in their actions. I hear it hidden between their words. I sense it through their emotions. Pain emanates as a palpable energy. It is heartbreaking to experience and weighs heavy on the soul.
Yet I can’t help but feel compassion for people in their struggle, because I’ve been there with them, too. It has made it easier to find forgiveness, to step away from judgement. To let go of my own past feelings of hurt. To find a path forward together.
5 Paths to Better Health
Here are some simple approaches that I practice to maintain optimal health.
The truth is: all you need are the basics.
Be wary of any company or group trying to profit off your health. Not all are dishonest, but the food and health industrial complex is an intricate web of inter-related companies and regulatory bodies actively prioritizing profit over your genuine well-being.
Being healthy doesn’t require spending a bunch of money on gym equipment, fancy diets, drugs, or medical interventions.
Knowledge and willpower are free.
1. Drink clean water
Your body is made of ~60% water. It is a magical substance that is the substrate for the vast majority of life on earth. The quality of it matters.
Depending on where you live, tap water is riddled with Arsenic, Lead, Fluoride, Chlorine, Fracking substances, Nitrate, Fertilizers, Septic contaminants, PFAS (forever chemicals), Uranium, Micro-plastics, hundreds of chemicals and byproducts.
It may not be practical for everyone to get access to pure spring or well water, but you can buy a filter or distiller. Even the cheaper ones can help. In the comprehensive Andrew Huberman’s podcast linked below, he even explains a method to let water sit at room temperature and have it filter itself.
I would advise against bottled water since plastic contamination is rampant, bottling companies are terrible at adhering to quality standards, and it promotes pollution.
Avoid sugary beverages like juice, soda, as well as alcohol. They are dense in calories & chemicals, add virtually no nutritional value, and are the biggest drivers of obesity and diabetes.
2. Pay attention to what and when you eat
Go back to basics. Eat whole, fresh food. Here are some easy rules of thumb:
The more natural state the food is, the better it is
The more ingredients listed on a food label, the worse it is
Paradoxically, food products overtly labeled as ‘healthy’ are, more often than not, the opposite. Why don’t berries and broccoli have labels that say “high in fiber” or “low fat”? 🤔
Avoid ultra processed foods. What’s that? Listen to this:
Eat when the sun is out, stop when it’s gone. Wait an hour before eating after waking up. Stop eating 2-3 hours before sleeping. Matching your circadian rhythm exploits a host of beneficial biological processes.
Fast. Here’s a truth the food and medical industry doesn’t want you to focus on. Fasting regulates blood sugar, fights inflammation, enhances heart health, boosts brain function, manages weight, promotes muscle growth, extends longevity, combats cancer. Why aren’t they happy about that? Because it’s 100% free, and that impacts their profit margins. Simply stop eating… strategically of course.
3. Make exercise fun
This is perhaps the most obvious item on the list. Not only does exercise burn calories and build muscle, but it is so potent as an anti-depressant that it’s even more effective than therapy or medication.
However, exercise routines are often the trickiest to maintain because it requires a high amount of time and effort. My recommendation is picking an activity that is simple and fun. The more you view exercise as work, the more you will resist it.
Find a solo activity you enjoy: Take a hike in nature, swim in a pool, lake, or ocean, jog around your neighborhood, practice with a yoga video on YouTube.
For me, I find exercise is always better with friends. Pick a sport that excites you. Invite a friend or join a group. You’ll get a motivational boost, promote accountability, enjoy yourself, and form powerful social bonds.
4. Sleep well and sleep a lot
“Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity. It is your life support system, and it is Mother Nature's best effort yet at immortality.” - Matthew Walker
Get 7-8 hours of continuous sleep each day
Sleep at a consistent time each day
I urge you to listen to this podcast with Matthew Walker, a professor of neuroscience and psychology and the director of the Center for Human Sleep Science at UC Berkeley. You’ll be shocked by the impact of quality sleep and learn how to optimize for it.
5. Regulate your emotions
Your emotions are not some random set of feelings and experiences that operate in isolation outside of logic. They are powerful guides that help you navigate life, letting you know what’s good for you and what isn’t. You simply need to listen to them, which can be difficult in a world full of distractions.
Suppressing and ignoring emotions can lead to self-sabotage, self-destruction, and illness. The better you can identify and regulate your emotions, the better you can manage your own behaviors and habits. This is the key to making smarter, healthier choices.
Be vulnerable with family and friends that you can trust
Leverage therapy
Don’t Try to Swallow the Ocean
There’s no need to take a masochistic approach towards wellness. I’ve found that compassionately pacing yourself is a more effective strategy in the long term.
Just pick one practice to focus on and convert it into a daily habit. Tolerate the discomfort. Master it. Feel great. Make it second nature. Then pick up the next one.
If you fall, that’s OK. Just get right back up and try again the next day. You don’t need to impress anyone except yourself.
Remember that improving health is an ongoing work in progress. Don’t fixate on a perfect end state, rather find satisfaction in forward progress.
I hope this perspective serves you well. I sincerely wish upon you and those you love bountiful health and a beautiful life.
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What I’m Doing This Week
Gratitude
I’m grateful to witness the perfection of the present moment.
Lesson Learned
“The unexamined life is not worth living.” - Socrates
Listening to
This one’s for you, baby:
Watching
Jim Carrey showcases a masterclass in acting, portraying subtle yet profound desperation, a purity and strength of spirit, and his unique brand of comedic lunacy. This film is a testament to the human desire for truth, freedom, and sovereignty.
Yes, we are being watched. Yes, we are being controlled. But there are those out there who are rooting for us. And ultimately, nothing can stop us.
Reading
Inequality not inevitable among mammals, study shows
"Where there is inequality in nature, biological mechanisms countering inequality will emerge."
Self-care
Meditation, stretching, deep fascia work, cupping, swimming, ocean air, hot baths, family time, gardening
I really enjoyed read this one ✨ although I know any of those advices, it is always a good reminder, thank you 🙏🏼
You have created a great resource here with this post. Thank you for sharing and inspiring. Yes, these are basics, but we need reminding. I appreciate the Huberman episodes you included.