Optimizing Your Health Might Be a Waste of Time (and Money!)

We live in an age where health optimization has become a booming billion-dollar industry. Supplements, gadgets, biohacking tools, and lifestyle trends promise to take our wellness to the next level. While the desire to improve health is certainly important, the truth is that most of the time, the health “optimization” many are chasing is a waste of time and money because your foundational components of health are not in place, first. The harsh reality is that no matter how many capsules or shakes you add to your daily regimen, they likely won’t yield noticeable results if the bedrock of your health is weak.

The Supplement Industry: A Billion-Dollar Distraction

In 2023, the global supplement market was valued at over $200 billion, and it's only expected to grow. It’s easy to see why: supplements are marketed as shortcuts to improved health, longevity, energy, mental clarity, and performance. Who wouldn’t want to take a pill or powder that promises to give them the energy boost they’re looking for or help them recover faster from their workouts?

First, realize the science behind most supplements is murky at best. Many are not nearly as effective as their manufacturers claim, and only few have been proven to provide the results they promise. In fact, many supplements are simply a cash grab, capitalizing on the fear of missing out on the latest wellness trend or the promise of a healthier life. So, do your research.

Don’t misunderstand me. There is a place for well studied supplements for optimizing health. For example, vitamin D for people who don’t get enough sun, or magnesium for muscle relaxation and creatine for brain and muscle health. But when we rely solely on (even good, well-researched) supplements to fix poor lifestyle habits, it’s like trying to build a house on sand. It won’t stand. 

Before you even need to think about trying a supplement or adding an expensive gadget to your routine, ask yourself: Do I do the basics well and consistently? These “basics” are the non-negotiable pillars of health that should be the cornerstone of any fitness or wellness plan. The basics include exercise, balanced nutrition and getting quality sleep.

The True Foundation of Health

1. Exercise

Building and maintaining muscle mass is crucial for long-term health. Not only does strength training improve body composition, but it also boosts metabolism, strengthens bones, and improves mental health. For the average person, strength training three to four times per week is the baseline.

Cardiovascular exercise is vital for heart health, lung capacity, and overall endurance. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise per week to improve heart health. Your overall daily movement should be at least an average of 7-10k steps. Simple activities like walking or gardening can make a world of difference towards better health and longevity. 

2. Balanced Nutrition

No supplement can fix a bad diet. A balanced eating pattern that meets your macronutrient (protein, carbs, fats) and micronutrient (vitamins and minerals) needs is essential. Protein, in particular, is crucial for muscle repair, growth, and immune function, while fiber is key for digestive health. It’s important you prioritize getting these macro and micro nutrients from a variety of whole foods FIRST and then we can explore what supplements might be right for us to be able to successfully fill in the gaps.

3. Sleep

Recovery modalities like cold plunges, infrared saunas, and cryotherapy are all the rage right now. But no amount of high-tech recovery can meet your recovery demands like adequate sleep. Sleep is arguably the most critical aspect of recovery and health optimization. Chronic lack of sleep—defined as less than 7 hours per night—has been linked to a host of health problems, from obesity and heart disease to decreased cognitive function and mood disorders. While a sauna or a cold plunge can help alleviate soreness, improve circulation, and enhance the recovery process, they are not miracle solutions and cannot compensate for poor sleep habits. Sleep is when your body repairs itself, consolidates memories, and regulates hormones.

Start with the Basics, Then Optimize

Health optimization begins by focusing on the fundamentals that pack the biggest punch towards your best health. Exercise, balanced nutrition and adequate sleep is that foundation. Before you chase the next big thing in the wellness industry, take a step back. Ask yourself if you’re covering the essentials. If not, start there. It’s the only way to truly optimize your health in a sustainable and meaningful way. Once you know you have a solid foundation, you can truly take inventory of what health optimization strategies might be a best fit for you.

Consistently Good

My tennis coach told me recently that it looked like one of my biggest hurdles I needed to get over is not letting one bad shot ruin the next 5-10 minutes of my game. The inability to leave the mistake behind and stay present in the now, is costing me the match. Why in the world should I expect to be perfect in every moment of every game. That’s unrealistic, right? In the two-plus decades of his professional career, tennis legend, Roger Federer won nearly 80% of his matches. But when broken down by point by point, his percentage of wins drops down to 54%. One of the greatest tennis players in history won barely more than half of the points he played. It appears that being consistently good can be a roadmap for success.

Consistently good vs. perfect

Do we expect too much from ourselves? When we aren’t perfect, is it too easy to throw in the towel and give up? Do we believe that we can actually achieve great things simply by being consistently good?! No one wants to be mediocre at something, but maybe being mediocre over time is actually the best thing for us.

Achieving any goal will require facing challenges, having setbacks, and moments of self-doubt. It’s unrealistic to expect perfection every single day. Learning to be consistently good is the most effective strategy for ultimately reaching your goals.

Why consistently good is a better strategy for reaching our goals:

1. Reduces Pressure: Striving for perfection can create immense pressure and stress. By aiming to be consistently good, you allow yourself room to grow and make mistakes without feeling like a failure.

2. Builds Sustainable Habits: Perfection is often unsustainable, leading to burnout. Consistency fosters habits that are realistic and maintainable over the long term.

3. Encourages Progress Over Perfection: Small, regular improvements accumulate over time, leading to significant progress. Consistently good efforts compound into success more reliably than sporadic attempts at perfection.

4. Increases Enjoyment: When the pressure to be perfect is removed, the process becomes more enjoyable. This enjoyment can motivate you to stick with your habits and goals.

5. Promotes Learning and Adaptation: Mistakes and imperfections are valuable learning opportunities. Consistent effort allows you to adapt and improve, while perfectionism often leads to stagnation.

So how do we establish consistency:

1. Set Realistic Goals: Break your larger goal into smaller, achievable tasks. This makes it easier to maintain consistency and measure progress without the burden of perfection.

2. Be Flexible!: Develop a daily or weekly schedule that incorporates time for working on your goal. A flexible routine helps you adapt to life's unpredictabilities while staying consistent. You may need to modify the task or pivot and do something different.

3. Use Reminders and Tools: Utilize calendars, apps, or alarms to remind you of your tasks. Tools like habit trackers can help visualize your progress and keep you motivated. This is what we love about our BBH Fit Coaching App!

4. Stay Accountable: Share your goals with friends, family, or a mentor. Our BBH clients know better than anyone that their weekly training sessions with their trainers help them best stay accountable and provide much needed encouragement.

5. Start Small and Grow: Begin with small, achievable tasks to build momentum. Gradually increase the difficulty or time commitment as you become more consistent.

6. Celebrate Small Wins: Recognize and celebrate your progress, no matter how minor. This positive reinforcement encourages continued effort and consistency.

Takeaway:

Embrace imperfection. Accept that mistakes are part of the journey. Notice them. and have a plan for moving forward. Consistently good rather than perfect is a mindset that reduces pressure, builds sustainable habits, and fosters progress. By establishing consistently good habits and following through with the next steps, you can reach your goals and even surpass them. Embrace the power of consistent goodness, and watch as it propels you toward success in every endeavor.

Everyone Should Care About Pelvic Floor Health

Many women (AND MEN) experience pelvic floor problems, but often they ignore them, think it’s just a part of aging, or may be too embarrassed to talk to a professional about them. The specific issues can vary and may involve injuries or damage to muscles in the pelvic area, the bowel, bladder, or uterus. Getting help early usually means better treatment results. If you do think you have issues, we recommend seeing your doctor who can do an exam to diagnose and figure out the best treatment. Treatment options range from medications to surgery, laser treatment, or physical therapy, depending on what's going on and where.

With our clients at the Body by Hannah Studio, we believe that proactively training the pelvic floor just like all of our other muscle groups is a great way to prevent weakening of the pelvic floor muscles over time. Creating mindfulness around many of our exercises to properly breathe and engage/relax these muscles is our first defense from future issues.

Let's break down five common problems when the pelvic floor isn't working properly. But first, think of the pelvic floor like a hammock made of lots of connected muscles that support your bladder, bowel, and other organs. These muscles help with things like controlling when you pee or poop, keeping your posture in check, and even sexual function.

1. Needing to pee a lot or urgently: If you're constantly running to the bathroom, it might be due to something called overactive bladder. Basically, the muscles in your bladder contract too much, making you feel like you gotta go all the time. Strengthening your pelvic floor can help calm down your bladder, reducing those urgent feelings.

2. Leaking urine when you cough, sneeze, or laugh: This is called stress urinary incontinence. It happens when the muscles supporting your bladder and urethra are weak or damaged, often from childbirth. Even simple movements like laughing can make you leak a little.

3. Trouble with pooping: Weak pelvic floor muscles can mess with how well you poop. Sometimes it leads to constipation or feeling like you can't fully empty your bowels. The process of pooping is pretty complex, and when those pelvic muscles aren't doing their job right, it can cause pain or discomfort.

4. Back or pelvic pain, or pain during sex: Your pelvic floor muscles play a role in a lot of daily activities, like keeping you upright and moving smoothly. But if they're weak or damaged, they can cause pain in your back or pelvis. They can also make sex uncomfortable, especially during orgasm, when those muscles contract strongly.

5. Feeling like things are falling down there: Damage to the pelvic floor can cause organs like the uterus or bladder to sag or bulge into the vagina. This is called prolapse. It's more common as women get older and their bodies change. You might feel pressure or heaviness in your pelvis, especially when standing for a long time or lifting heavy things.

We created a FREE pelvic floor introductory series with Dr. Kat Hamblin that will help you understand better what the pelvic floor is and how to begin to activate it and strengthen it! Download the BBH Fit App and search for Pelvic Floor Series to get started at home!