My Minimalist Approach to Health

Previously, I had tweeted about what are some of the essentials that are non-negotiable for me in my fitness journey. It garnered some interest with some people asking for more details and reasonings of why i chose certain things over others. So, I thought I’d save the back and forth and write a blog on it. This blog could have been a 10K word essay and so I decided to only focus on the things I mentioned in the blog. I also will take the 80/20 approach, so that it is easy to follow for people wishing to mimic my results.

Peak Performance:

1. 150g Protein

First up, protein. I aim for 150g a day. Why? Especially considering that the US RDA is 0.8 g/kg of bodyweight. This is the amount you take if you want to survive not thrive, definitely not for athletes.

The International Society of Sports Nutrition holds the position of 1.4-2 g/kg of bodyweight for athletes looking for hypertrophy or maintenance. The discussion on this in the fitness space is never ending and so I opted to go on the higher end with 1.875 as the ratio. I decided to do some experimenting to find the perfect balance for my workouts. I tried using lower values, but I quickly noticed that it wasn't sustainable in the long run. I either experienced a loss of muscle growth or a slower recovery after my workouts. On the other hand, I also tried using higher values and found myself feeling stuffed and bloated most of the time. I think it was because I increased my intake of whey protein and milk to reach those higher levels. However, after some trial and error, I finally found the sweet spot. I discovered an optimum range where I was able to recover well and gain muscle, all while avoiding that groggy feeling from eating too much.

2. 10,000 Steps

Next, I make sure to hit at least 10,000 steps a day. Although I don’t tend to hit that target on some days, I try to make sure I hit it on the days when I am actively recovering. When I have increased the average weekly step count it has definitely made it easier for me to stay on target with my ideal body fat level. Whenever I find a spare moment, I love strolling along the sandy shores with my bare feet, especially when the sun is shining bright. It's like a triple dose of goodness for me, 3x’ing the benefits of my walk.

3. 4L Water

I am not a Hydro-Bro, trust me I struggle with this a lot. But, I aim for 4 liters of water a day. It sounds like a lot, but your body needs it, trust me. Staying hydrated helps me keep my energy levels up and aids digestion. I am the type of person that sweats a lot and also my sweat is salt-rich, so in addition to replenishing water I try to replenish salts either with a teaspoon of Himalayan salt or through electrolyte packs when I have a run day or intensive workout.

4. Daily Supplements

This seemed to be somewhat controversial and this may be down to the fact I didnt explain what supplements I take and whether it was a necessity or not. So, to clarify it is not a necessity to take supplements I also take daily supplements to make sure I'm getting all the nutrients I need. It's like an insurance policy for my health. I take a multivitamin, fish oil for heart health, and a probiotic for gut health. Remember, supplements aren't a replacement for a balanced diet, but they can help fill in the gaps.

5. 80% Whole Foods

Sticking to the 80/20 rule. I try to make 80% of what I eat whole foods like lean proteins, veggies, and whole grains. Throughout the week, I mix things up a bit with my macros. At the beginning, I focus on low carb options, but by Friday, I'm more flexible and include a balance of carbs and protein. That's because I tend to go out to eat on Fridays and want to enjoy myself. I've been tracking my calories for a while now, and honestly, it's not as much of a hassle as some people make it out to be. I've gotten used to it and it's become a normal part of my routine. Of course, I know it's not perfect and there are some limitations to it. It's really changed my perspective on estimating the calories in food. It's made me realize that I used to be way off in my guesses. It's been eye-opening, to say the least! I think even if you don’t see it as a viable long term option you should still give it a go to understand more about what you eat.

6. Weightlifting

Need I speak?

7. Minimal 2 Days/Week Run

Cardiovascular health is really important to me and I have been taken it serious these past couple of years. I am trying slowly to improve my VO2 Max and endurance. My hope is to finish an ironman; more about this in my future ‘Ironman Plan’ that will be sent out.