5 Pillars of Healthy Lifestyle or Health Optimization Framework

5 Pillars of Healthy Lifestyle or Health Optimization Framework


What are the key areas that we need to
focus on in order to improve our health? Diet? Yes! Sleep? Definitely. Cardio, fasting, breathing? Yes, yes and absolutely yes!
To become and stay healthy we need to focus on all of these areas and more. So,
in this video, we’ll cover all the key elements of a healthy lifestyle in what
I’m calling the Health Optimization Framework. Coming up! Hi, Andrey here, welcome to Practical
Health. Our youtube channel is now almost two years old and it’s exciting! You
might think we don’t publish new content as often as you would like and you’re
totally-totally right. So, we’re speeding things up in 2020. You
can think of this video as an overview of the key concepts and practices that
we’ll be covering on this channel throughout 2020 – various aspects of
health optimization. I’ve summed up our game plan in one simple framework that I
would like to call the Health Optimization Framework. The idea behind
this is to pull together the various elements that go into our wellbeing and
to structure them in a logical and intuitive way. Applying systemic
approaches to complex things is what I learned at MIT.
This framework is designed to help us be mindful of the key health concepts and
to help us locate any gaps that might be present. Now, my health optimization framework is composed of 5 key elements. Nutrition & Diet, Activity &
Exercise, Sleep and lastly Mindfulness and Living a Natural Lifestyle. These
are the pillars that I keep in mind when optimizing my own health and they’re all
absolutely critical. You can’t call one of these elements more important than the
others. You’ll show them all some respect if you know what’s good for you.
Something that I learned during my time at McKinsey, McKinsey and Company is the concept of MECE or Mutually Exclusive, Collectively Exhaustive. Although this Health Optimization Framework is not MECE, it is the best framework I could
devise at this point and it’s better than any others I’ve seen so far. I’ve
given each of the 5 elements their own sub-elements so they don’t get
lonely. We’ll talk about them briefly in this video and then in greater detail
later on this year. These elements are all highly interdependent. For example,
you’ll have a hard time going to the gym in the morning if you didn’t sleep well
the night before and good exercise can enhance your appetite and improve your
mood. Ok, let’s discuss each of them in detail. Starting with number 1.
Nutrition & Diet. This is likely the most popular health optimization pillar
and the reason is quite simple: it’s more tangible than the others. If we don’t eat,
we have low energy, we feel irritated and we’re in for a bad time. This pillar
includes four sub-elements: Timing and volume of food intakes with the goal
being to find a healthy calorie balance. Next, the balance of proteins, fats and
carbs and healthy intake of minerals, vitamins and micronutrients. Up next is
the managing of diet related issues as poor digestion or appetite control. And
our final subcategory is hydration. All are critical to the overall Nutrition &
Diet section of our framework and we’ll spend plenty of time this year talking
about them. The second core element of our framework is Activity & Exercise
and includes the following sub-elements: The balance of high, medium and low
intense activities throughout the day, the balance of high-intensity activities
like cardio, traditional strength training and stretching during the week, active
recovery including steam rooms and saunas, massages and other similar
practices, and the last sub-element is posture. The main focus of the activity
and exercise element is to ensure a well-balanced and sustainable physical
regimen throughout the day and the overall week. Our next element Sleep is,
probably, the most undervalued element connected to our wellbeing.
Though I do feel as though sleep has been getting a bit of popularity boost
recently. People are finally given sleep the increased attention that it
deserved as a great health booster. I hope this trend continues. You can think
of sleep as your willpower – having good, healthy sleep will fill you with energy
during the day so that you can accomplish all of your ambitious goals.
The same is true of the inverse. I am sure we all remember a time when we fail
to get good sleep and spent our next day with low energy, tired and grouchy,
probably relying on caffeine and day-dreaming about our next chance to
dream for real. The longest recorded hunger strike lasted for 74 days, but
most human bodies cannot stand 50 days without food. This seems like plenty of
time compared to the number of days a human body can survive without sleep,
which is just 11 consecutive days. Only 11 days If that doesn’t showcase how vital sleep is, nothing will. So when we cover this
section, we’ll be talking about how to ensure a great night’s sleep and how to
wake up efficiently. The fourth element, Mindfulness, is all about ensuring a
healthy mental state – staying positive, focused and happy. For this topic we’ll
talk about the mission of living with a purpose, meditating, breathing and the stress management. Nothing happens without a positive attitude. Human beings
breathe about every five seconds on average whether asleep or awake. Even a
marginal improvement to our breathing can make a huge-huge positive
impact on our overall wellbeing. Finally, the fifth element is a Natural Lifestyle. This could seem a bit abstract but it’s more like the foundation upon which
the other four pillars are built. I want to highlight just how critical it
is to follow elements of the lifestyle led by our ancestors who live hundreds,
even thousands of years ago. Many world events and advancements have led to
significant changes to all natural cycles. The invention of the modern clock
in the 14th century, the advent of the food preservation in 1809, the invention of the electric lightbulb in 1879 and creation of the modern television in
1927 and more have led all to the changes in human lifestyles. The
sub-elements of this pillar are natural environment, circadian rhythm, sex, and
fasting. So these are the key elements of the Health Optimization Framework. Each
of us likely has own strengths; perhaps you are knowledgeable in regards to
Nutrition and Diet, but may not pay enough attention to
other elements like Sleep. The ultimate goal is step-by-step optimization of
every single element that contributes to our overall wellbeing.
For example, think about a 5% improvement to wellbeing through
improved sleep, a 5% improvement through a better diet, another 5% boost from a
greater weekly workout schedule and maybe a whole 10% bump through meditation, breathing and having a positive attitude. Add that all up and what you get? I don’t
know… Okay… That is a 25%! increase to our daily energy level that you can channel
into accomplishing your mission life. Wow! 25%! So that’s it for today. Once again,
this is the framework and the topics that we’ll be talking about throughout 2020 and beyond If you feel that we’re missing something,
let us know in the comments. If you enjoyed this video and want to learn
more about our Health Optimization Framework, then make sure that you
subscribe to our Channel. Rumor has it that subscribing to
Practical Health channel gives an immediate 10% boost to energy levels and I’ve also heard that clicking the bell icon to get notifications of new videos
comes with an additional 10% increase. That’s like… give me a second Wow, wow! A 20% energy boost! Ok,
see you next time, bye…

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