As regular readers of this newsletter will know, I often talk about health. Not the influencer kind, where you’re supposed to wake up at 5am, do yoga in front of a Himalayan salt lamp, drink mushroom tea, track your REM cycles with a £300 watch, and cold plunge before breakfast. Nope… Definitely not doing that here.

Because the truth is, being healthy isn’t about optimising every nanosecond of your existence. It’s not about biohacking or superfoods or whatever’s trending on TikTok this week.

It’s about doing a few simple things well – consistently. And good news: if you’re already doing some of this, you’re probably ticking more boxes than you think.

💪 Body composition matters—but not in the way you think

We’ve been sold the idea that unless you’ve got abs you could grate cheese on, you’re not “healthy.” Rubbish!

Yes, carrying too much body fat can increase your risk of illness and death. But here’s the twist: the “ideal” level of body fat from a health point of view is much higher than what’s usually plastered across fitness mags. We’re talking about 15-22% for men and 25-35% for women. Not shredded. Not ultra lean. Just… normal.

On the flip side, having a decent amount of muscle is brilliant for your long-term health. It helps with blood sugar control, prevents age-related muscle loss (sarcopenia), and even supports bone health. Plus, being sedentary for too long is a killer – literally. Sitting for 10-12 hours a day raises your risk of death a lot, whereas any movement helps. Light housework, walking the dog, dancing in the kitchen… it all counts. Aim for 7,000–9,000 steps a day or 24 minutes of moderate-to-vigorous activity. No need to live in the gym.

🥦 Eat (mostly) well

No, food isn’t medicine (as is often touted online). But a decent diet can definitely reduce your chances of heart disease, cancer, and all sorts of nasties. You don’t need to go vegan, gluten-free, or eat like a 1990s bodybuilder. Just do the basics:

• Get enough protein – around 0.7g per lb of bodyweight.

• Aim for about 400g of fruit and veg a day (a couple of good handfuls with every meal).

• Base most meals around whole, minimally processed foods.

• Try to keep added sugar to less than 10% of your calories. (Unless you’re super active and healthy, in which case: enjoy your biscuit.)

• Get some healthy fats in – olive oil, nuts, oily fish.

• Fibre! About 14g per 1,000 calories is a good shout. But don’t overdo it unless you fancy becoming your own wind turbine.

🍷 Be honest about your booze

Look, we all love a glass of wine or a nice, cold pint. But let’s not kid ourselves that it’s “good” for us. The whole “a little alcohol is heart-healthy” thing? Turns out that was mostly wishful thinking.

Once you go over 25g/day for women or 45g/day for men (that’s roughly 2–3 drinks), the risks start stacking up. And the more you drink, the higher the risk gets.

Not saying you have to go teetotal. But if you’re aiming for long-term health, it’s worth being mindful about how much is sliding down the hatch each week.

😴 Sort your sleep (if you can)

We hear “get 8 hours” all the time. But life isn’t always that tidy, is it? If you’re juggling kids, work, noise, stress, or all of the above, 7-9 hours of perfect, peaceful sleep might feel like a pipe dream.

Still, if you can prioritise sleep, it helps. Consistently sleeping too little is linked with several health problems – heart issues, poor blood sugar control, and more.

But here’s a really interesting bit of science: regularity might matter even more than duration. People who wake up and go to bed around the same time every day have lower risk of early death – even if they don’t sleep loads.

Oh, and if you’re knackered but still staying active? Good on you. Exercise can actually offset some of the damage caused by sleep loss, including helping muscles recover and reducing inflammation.

🧘‍♀️ Final thoughts: Keep it simple

Honestly? You don’t need supplements the price of a small mortgage, an ice bath in your shed, or to track every heartbeat. Do this instead:

• Move most days

• Strength train a couple of times a week

• Eat mostly whole foods

• Go easy on the booze

• Get enough (and regular) sleep when you can

• Be kind to yourself

That’s it. No secret hacks. No magic pills. Just boring, brilliant, effective basics. Stay well, don’t fall for nonsense, ignore the noise online, and maybe go for a walk after reading this. 😉You’re doing brilliantly. Keep it up!

And if you’d like help with any of the above, especially the strength training part, I’d love to help you. So, please click the gold bar just under this paragraph, and set up a chat at a date and time that works for you.