(Definitely a work-in-progress (WIP) framework just like how I’ve created 🍏Nutrition No-Brainer: the 5 principles of the LEAST-you-need-to-know for obvious healthy eating.
The 5 Health No-Brainers is about healthy living)
What are the 5 Health No-Brainers?
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The 5 Health No-Brainers refers to the 5 main areas in life that contribute to true well-being and this is what I believe will guide me most holistically when I aim to deeply understand each future patient/client as a doctor or health coach.
I also use this to evaluate my own life reflection and review for my NOW updates (as you’ve already seen in the list structure).
Here’s the general breakdown:
◈1-NUTRITION:
Food to me is always the foundation of health. What you eat and how you diet (what exact foods, when you’re eating, your history or attitudes and behavior at social events and such, etc) will determine both your physical and mental optimization.
There’s definitely so much confusion and probably a plethora of faulty and limiting beliefs about healthy eating from how you grew up, family, culture, society, trends or fad diets out there….and after my years in medical training and as a fitness trainer coaching over 40 clients (particularly on their nutrition), the 5 🍏Nutrition No-Brainers are literally all that you need to guide your healthy eating~
❣️I personally stick to a low-glycemic mostly ovo-lacto vegetarian diet (I can eat meat but having grown up without much practice cooking it, I get lazy, but currently still learning when I have recipes I’m dying to replicate or make a version of my own).
◈2-MOVEMENT:
There’s no way that a 99% sedentary lifestyle is ever right for the normal human being (sans any incapacities). Exercise and sweating are ultra important to protect and keep our most important metabolic and longevity organ, our muscles, serving us well and helping us feel great!
❣️My personal take for the most efficient input (especially if you’ve been like me and despised “PE – physical education” as early as in primary school…) is real strength/resistance training at least 3x/week where you’re working out each major region of your body: legs, chest/back and arms/shoulders or simply lower and upper body.
I used to run a lot but cardio like this will NOT protect you from natural muscle loss after age 25-30…ONLY resistance training ensures you keep your lean muscle!
◈3-REST/SLEEP:
This is the one pillar I’ve been terrible at for as long as I can remember…and it’s not only me…Modern standards and expectations, and not to mention distractions, keep us on alert with fake urgencies all the time and there is the unnatural culture of being accessible all the time. To stay truly healthy, real boundaries have to be set for your recovery as a general human being and also between gym sessions.
❣️Many of those I look up to (mentors, coaches, successful entrepreneurs) advocate for this seemingly bizarre 9PM – 5AM rest window and I’ll be honest, currently trying it for myself at the mid-way period of my 90 Days of Stillness Challenge (going strong in it until the end of April 2026 and will report back!).
◈4-PERSONAL DEVELOPMENT:
This can span Self, Business (whether self-employed or not) andAcademics/Learning (whether formal education, simply studying a new book or trying out a new course, musical instrument, sport, public speaking etc).
*A new consideration I’ve been pondering on as an essential is definitely financial “health”. More on this later as I consolidate some musings and thoughts on this.
❣️I’m constantly trying to ground myself with new learnings for self-love and my values meanwhile striving for many projects in life for my own business (currently premium ghostwriting and building an online healthy eating challenge) and career (upcoming as general medical doctor, not sure for specialty yet). For now, I’m a final year med student sharing what’s going on in the last few weeks until the ultimate final State exam and there are many paths to dive into after graduation!
◈5-INTERPERSONAL DEVELOPMENT:
This can be in-person or online and relates to The Harvard Study that found that strong, quality relationships are the primary driver of lifelong happiness, health, and longevity.
We can’t ignore that we are social creatures that loneliness is like smoking 15 cigarettes a day…deeply detrimental!
❣️In my case (and not everyone does this), I have a mix of both in-person and online genuine connections and am aware that relationships have seasons that come and go as well and some that are just circumstantial such as med colleagues who are just med and not entirely part of the whole being of my real self or world (and that’s ok).
Most of the time irl I enjoy my own company the most, and lately have some great foodie friends to check out cool restaurants and exotic eats and the rest of the time I’m on Linkedin 😈.
Yes, you’ll see I’ve got other social media profiles including Youtube or even Tiktok, but it’s on Linkedin that you’d reach me far more reliably (I absolutely love talking about biz and world/thought leadership impact so I’d love to learn about what you do too!)
|| updated 13/05/26 ||