6 Pillars
Diet
- 80% of health concerns can be solved, addressed, or eased through diet and exercise.
- A diet should be balanced, consisting largely of unprocessed foods delivering a split typically of 45% carbohydrates / 30% protein / 25% Fat. Men typically need ~2500 kcals & women ~2000kcals per day (PHE, 2016).
- Distributing food intake throughout the day can be beneficial to avoiding snacking and overeating. Some may benefit from alternative methods such as Intermittent Fasting (IF) .
- Avoid food for the first hour upon waking and 2-3 hours prior to sleep can assist with the natural flow of the circadian rhythm (Huberman, 2021).
- Abstaining from caffeine intake for 90 minutes upon waking (unless exercising) can often help avoid an early afternoon crash for some which experience this.
- Consume sufficient water. Aim for ~2 litres per day dependant on activity level and sex (Harvard). Thirst and urine color as strong indicators to the level of hydration.
Exercise
- Develop a routine of regular physical activity.
- Incorporating a range of cardiovascular activity, resistance training, and flexibility/mobility routines helps maintain a strong balance.
- Find activities you find enjoyable and which encourage you to be consistent. A exercise routine is not one size fits all and you should be keen to partake in your activities.
- Aim for a minimum of 150 minutes (~2.5 hrs) of moderate intensity exercise per week. 90 minutes may suffice for higher intensity efforts although a range of intensities can improve overall performance.
- Try to steadily and continually progress in your chosen activities. That may be increasing the amount of weight lifted within the gym or avg pace when running.
Sleep
- Aim for between 7 to 9 hrs of sleep per night. This will vary slightly by individual (Sleep Foundation, 2023).
- Establish consistent sleep and waking times. Even if you sleep slightly later than intended, aim for the intended wake-up time within reason.
- Based on possible sleep or waking times, use a sleep cycle calculator to arrange complete cycles and wake up rested (Sleepopolis, 2023).
- Sleep should be within an environment which is dark, quiet, comfortable, and cool.
- Avoid exposure to screens and harsh light in the hours preceding sleep due to its suppression of melatonin, the hormone which makes us drowsy (Harvard, 2020).
Sunlight
- To support a strong circadian rhythm, aim for ~15 minutes of sunlight exposure in the AM, ideally upon waking. Sufficient exposure can still be obtained with cloud cover and assists in sleep for the coming night (CDCP, 2023).
- Sunlight exposure in the late afternoon can similarly encourage the latter stage of the circadian rhythm and improve sleep performance.
- In regions with low hours of daily sunlight, particularly in winter, a vitamin D supplement can prove beneficial for reaching optimal levels (NHS, 2020).
- Be mindful of excessive sunlight exposure. Wear protective clothing and/or a sunscreen with suitable SPF. Avoid sunburn.
- Sunlight can have a powerful affect on mood, alleviating symptoms of Seasonal Affective Disorder (SAD). Plan time to be outside.
Stress
- Stress is natural and not inherently bad. Excessive `stressing` however can be. Contrastingly, stress can indicate the importance tied to the respective stressor, acting as a powerful motivator.
- Utilise stress to enhance focus and concentration. This takes practice and adaption over time but being outside of your comfort zone is important for personal development.
- Identify your symptoms of excessive stress (headaches, tension, anxiety, sleep disturbances) and it's affect on day-to-day life such as mood swings, appetite, and relationships (Mind, 2022). This will allow you to know when you should be taking steps to relax.
- Try to develop strategies for coping with stress. This may be mindfulness, breathwork, meditation, etc. You may also wish to seek support from others.
- Ensure you can, and do, have sufficient opportunities for rest and relaxation. Exercise acts as a strong method of stress relief.
- Know your limits and prioritize self-care when you feel as though you should.
Social
- Cultivate meaningful relationships with friends, family, and your communities that enhance well-being and resilence.
- Encourage open communication and empathy that supports emotional health and a sense of belonging.
- Engage in regular social activities which can provide mental stimulation and cognitive challenges
- Prioritize quality over quantity, deep connections hold more value over shallow ones and breed trust, respect, and empathy.
- Seek serendipity and be curious - enquire about others and be involved in small-talk. Use this to foster a curious mindset, discover new learning opportunities and try new experiences.
What is 6 pillars?
This page is an endeavor to visualise the pillars of optimal health. Inspired by the conversation between hybrid athlete / entreprenuer, Nick Bare and Dr Kyle Gillett along with common interpretations of health studies, these pillars provide a strong foundation for increasing longevity & extending healthspan. These pillars, building upon each other, target key areas such as crafting an optimal diet, introducing an exercise regime, sleep cycles, stress management, and more. The information contained here is based on reputable sources, podcast discussions and personal experimentation however should not be considered medical advice. Each human is individual and a trained medical professional should be contacted for any personal requirements.
Who am I?
My name is Tristan. I'm not a trained medical professional but merely a fan of Nick Bare and have a strong personal interest in healthspan. 6 Pillars is my attempt at visualising some of this shared knowledge through a means I find expressive and offers a personal challenge. The site is a work in progress as information is updated, stated facts are cited, and suggestions are implemented.