As we step into 2025, it’s the perfect time to reflect on what truly matters when it comes to our health and happiness. Over my three decades as a coach, I’ve seen countless fads come and go. But the principles that truly transform lives are timeless. At their core, they involve understanding how our bodies respond to signals. The cause-and-effect relationship between what we do and the results we experience. Hormones, adaptation, and biological responses all work together when we give our bodies the right inputs.
This year, I want to challenge you to focus on six pillars of health that will not only improve your physical health but also elevate your mental clarity, happiness, and energy. These six are non-negotiable: Scheduling Time for Yourself, Sleep, Resistance Training, Cardiovascular Conditioning, Nutrition, and Fasting. Master these, and you’ll find everything else like career, family, and relationships all fall into place.
1. Scheduling Time for Yourself: The First Fruits
Everything begins with intentionality. You can’t achieve optimal health if you don’t first make time for it. Some call this the “first fruits” of your day. Dedicate time to spend alone in God’s Word, prayer, or meditation. You must plan your day. This practice signals to your body and mind that you’re in control, setting the tone for everything else that follows.
When you prioritize this quiet time, you’re essentially telling your brain and hormones to prepare for productivity and focus. Cortisol, your stress hormone, peaks in the morning—using this time intentionally helps regulate it, keeping you calm and clear-headed throughout the day. Without this scheduled time, life’s demands can pull you in every direction, leaving you feeling reactive instead of proactive.
Start small. Even 10-15 minutes of uninterrupted time for reflection, prayer, or planning can make a monumental difference. It’s about giving yourself permission to pause, recalibrate, and approach the day with intention.
2. Sleep: Your Body’s Recovery Signal
Sleep is the foundation of health. Without it, nothing else functions optimally. Sleep signals your body to repair, recover, and grow. It regulates hormones like growth hormone and cortisol, restores brain function, and strengthens your immune system.
Aim for 7-9 hours of quality sleep per night. This isn’t just about quantity but also quality. Create a sleep sanctuary: keep your room dark, cool, and free from distractions like screens. Turn off Wi-Fi or put your phone into airplane mode. Better yet, charge it outside the room in the bathroom and invest in a manual alarm clock. Guard yourself from EMF. Develop a nighttime routine that signals to your body that it’s time to wind down. This might include reading, stretching, or practicing gratitude.
When you prioritize sleep, you’ll notice improvements in energy, mood, and even your metabolism. Remember, no amount of caffeine can replace the restorative power of good sleep.
3. Resistance Training: The Signal for Strength and Longevity
If you want to age gracefully and maintain your independence, resistance training must be a priority. Lifting weights signals your body to build and preserve muscle, which is crucial for metabolism, strength, and overall functionality. Muscle is the organ of longevity!
Muscle is a metabolically active tissue that burns calories even at rest. It’s also essential for maintaining insulin sensitivity and preventing age-related declines in health. Start with two to three days per week of resistance training, focusing on compound movements like squats, deadlifts, and presses. These exercises recruit multiple muscle groups, maximizing your effort and results. Carrying loads and hangs are essential as well. Walk around your house or block holding dumbbells, and hang from pull-up bars, challenging yourself to hang for 1 minute daily.
Resistance training also improves bone density, reducing the risk of fractures as you age. It’s not just about looking good; it’s about thriving physically and mentally. The endorphins released during training boost your mood, creating a positive feedback loop that encourages consistency.
4. Cardiovascular Conditioning: The Signal for Heart Health
Your heart is the engine of your body, and cardiovascular conditioning ensures it runs efficiently. Whether it’s walking, jogging, cycling, or swimming, consistent cardiovascular exercise signals your body to improve blood flow, oxygen delivery, and endurance.
Cardio doesn’t have to mean hours on a treadmill. Find activities you enjoy and aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week. This could be as simple as brisk walking or a combination of activities like jumping rope, dancing with friends, or riding your bike.
Remember, cardiovascular exercise also benefits your brain. It stimulates the release of brain-derived neurotrophic factor (BDNF), which supports neuroplasticity and cognitive function. Think of cardio as an investment in both your physical and mental health.
5. Nutrition: The Signal for Fuel and Healing
Food is more than fuel; it’s information for your body. Every bite you take signals your cells to act in specific ways. High quality, nutrient dense foods provide the building blocks your body needs to repair, grow, and thrive.
Focus on whole foods: grass-fed meat, wild caught fish, range-free organic eggs, healthy fats like avocados and olive oil, and fiber-rich carbohydrates like vegetables, fruits, and ancient grains. Avoid highly processed foods and inflammatory seed oils. Remember, what you eat directly impacts your gut health, hormone balance, and energy levels. Would you rather your body be fueled by Skittles or Apples?!
Plan your meals ahead of time to ensure you’re consistently nourishing your body. Eat like your ancestors did, not like modern grade school kids.
Consistency is key. When you provide your body with the right signals through nutrition, you’ll notice improved digestion, mental clarity, and sustained energy throughout the day.
6. Fasting: The Signal for Healing and Renewal
Fasting is one of the most powerful tools for health and longevity. By giving your digestive system a break, you signal your body to enter a state of repair and renewal. This process, known as autophagy, clears out damaged cells and promotes the production of new, healthy ones.
Intermittent fasting, where you eat within a specific time window (e.g., 8 hours) and fast for the remaining 16, is a simple way to incorporate this practice. However, as the Founder of Fast.Eat.Live., I’d encourage you to inquire about our proprietary fasting method. I believe it’s a far superior approach that prioritizes both mental and physical benefits, optimizing autophagy while matching your lifestyle.
Fasting improves insulin sensitivity, supports gut health, and enhances mental clarity. It’s not about deprivation but about giving your body the time, it needs to heal and reset. Give yourself the gift of health.
Bringing It All Together
These six pillars: Scheduling Time for Yourself, Sleep, Resistance Training, Cardiovascular Conditioning, Nutrition, and Fasting are the foundation of optimal health in 2025. When you master these, everything else in your life benefits. You’ll have the energy to excel in your career, the stamina to enjoy time with family and friends, and the resilience to face life’s challenges with a positive attitude.
Change doesn’t happen overnight, but it starts with small, intentional steps. Pick one or two areas to focus on this month and build from there. Remember, your body responds to the signals you give it. Be consistent, stay disciplined, and watch as your health transforms this year.
As your coach, I’m here to guide and support you every step of the way. Let’s make 2025 the year you take control of your health and live your best life. Here’s to a happier, healthier you!
Editorial comments expressed in this column are the sole opinion of the writer.
