Physical health: A Philosophical Perspective

When people think of physical health, they often focus on exercise, dieting, and achieving a lean, muscular physique. While these are important, they don’t paint the full picture. The fitness industry, fueled by social media, has overcomplicated health—promoting unrealistic body standards, extreme performance feats, fad diets, and endless supplements, often overlooking the impact of life stress and sustainability.

Physical health can be categorized into three primary domains: Aesthetics, Performance, and Longevity. Each plays a role in overall well-being, and balancing them is key to a sustainable, fulfilling approach to health. This is represented with the diagram below.

Longevity:

Longevity focuses on extending life expectancy and preserving long-term health through sustainable lifestyle habits. This includes maintaining metabolic health, joint integrity, cardiovascular efficiency, and cellular function. However, an exclusive focus on longevity may deprioritize muscle growth, high-intensity training, or performance-based challenges, leading to trade-offs in strength, power, and confidence. While longevity-centered practices promote vitality and disease prevention, an overly cautious approach can limit physical potential and life experiences.

Aesthetics:

Aesthetics refers to the visual appeal of the body, including muscularity, symmetry, leanness, and overall physique. In today’s world, aesthetics often takes center stage, driven by social media, beauty standards, and cultural influences. While achieving a well-sculpted physique can offer benefits like increased confidence and discipline, an overemphasis on aesthetics can lead to unhealthy behaviors such as extreme dieting, steroid use, and body dysmorphia.

Performance:

Performance focuses on specialized functional ability—power, endurance, agility, and mobility—geared toward specific goals. Athletes, bodybuilders, and those pursuing peak ability in their discipline train with clear performance objectives suited to their sport or activity.

For example, a powerlifter prioritizes maximal power output, developing explosive force in lifts like the squat, bench press, and deadlift, though they may sacrifice mobility and endurance to maximize power. A marathon runner on the other hand focuses on endurance, cardiovascular efficiency, and stamina, optimizing performance for long-duration efforts, but may deprioritize muscle mass and strength to optimize aerobic efficiency.

Performance training aims to develop specific physical qualities far beyond general capability, building extreme resilience in key domains. However, pushing too far in any one area can lead to injuries, burnout, or imbalances if not managed properly.

Health: Integrating All Three Domains

Most people naturally gravitate toward one of these domains, often influenced by their environment, goals, or social circles. However, hyper-focusing on a single area can be driven by external validation rather than true well-being. Prioritizing longevity alone may limit physical capability and the thrill of pushing one’s limits, while an obsession with aesthetics is like chasing money for status—it may offer benefits but has diminishing returns of fulfilment when over-prioritized. Similarly, extreme performance training may yield short-term success but result in long-term damage.

A balanced approach to health integrates aesthetics, performance, and longevity rather than sacrificing one for the others. This may not produce extreme results that gain widespread attention, but it fosters sustainable progress, physical capability, and overall well-being. By prioritizing health as the foundation, individuals can build a physique they are proud of, perform at a high level, and sustain long-term vitality—without the pitfalls of burnout or negative self-perception.

Taking Action 

Optimizing health comes down to three primary pillars: movement, nutrition, and recovery (including sleep). These are directly influenced by other aspects of life, particularly stress levels, which can contribute to excessive inflammation and nervous system imbalances.

The sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems play a crucial role in regulating our body's responses to stress. At the center of this is cortisol, the body’s primary stress hormone. Chronic stress leads to prolonged cortisol spikes, which can disrupt key hormones such as leptin, ghrelin, and insulin—each essential for regulating appetite, blood sugar, and energy balance. When dysregulated, these hormones contribute to:

• Insulin Resistance – Reduced cellular responsiveness to insulin, leading to high blood sugar levels and increased fat storage.

• Leptin Resistance – The brain becomes less responsive to leptin, reducing satiety signals and increasing hunger.

• Dysregulated Ghrelin – Imbalances cause increased hunger and disrupted appetite control.

These hormonal disruptions, combined with chronic inflammation, increase the risk of disease and metabolic dysfunction, making stress management essential for long-term health.

The Role of Genetics and Epigenetics

Genetics influence unchangeable traits within our lifetime, such as bone structure, muscle insertions, and fat distribution. However, lifestyle habits inherited from previous generations—including diet, activity levels, and stress patterns—often play an even greater role in shaping health outcomes.

This is where epigenetics comes into play—the study of how behaviors and environmental factors influence gene expression. While we cannot alter our genetic code, we can positively or negatively impact how our genes are expressed through lifestyle choices. By prioritizing nutrition, movement, and recovery, we not only enhance our own well-being but also pass down healthier genetic expressions to future generations.

How to optimally eat, move, and recover/sleep:

Humans are the most versatile and adaptable species due to our ability to move efficiently, consume a wide range of foods, and recover in various environments.

Studying human history, particularly the hunter-gatherer era, provides valuable insights into how we evolved to survive and adapt. However, misconceptions often arise when interpreting their average life expectancy, which was skewed by factors unrelated to lifestyle diseases, such as:

• Warfare and territorial conflicts

• Food scarcity and extreme environmental stressors

• Exposure to unknown dangers (e.g., poisonous plants, accidents, infections)

Despite these challenges, humans managed to survive for tens of thousands of years without modern medicine or technology. Today, with our vast resources, knowledge, and time, we have the ability to optimize our physical health beyond what our ancestors could have imagined.

By aligning with fundamental biological principles—eating nutrient-dense foods, moving with purpose, and prioritizing recovery—we can build stronger, more resilient bodies while ensuring long-term well-being.

Movement (Action)

Movement is often seen as a way to burn calories for fat loss, but most energy burned daily comes from your basal metabolic rate (BMR)—not workouts. Building muscle through strength training boosts BMR, making your body more efficient. Sustainable results come from combining resistance training with daily movement, not just chasing calorie burn.

• BMR (Basal Metabolic Rate):  The energy required to maintain basic bodily functions at rest, accounting for the majority (60-70%) of daily energy expenditure.

• Exercise: The additional energy burned through structured physical activity and increased heart rate.

• NEAT (Non-Exercise Activity Thermogenesis): The energy expended through daily movements like walking, fidgeting, household tasks, and even activities like playing chess.

  
  

Humans excel in endurance, throwing, and technical lifting, but we are not the strongest, fastest, or most agile compared to other animals. However, we are uniquely capable of running, swimming, jumping, climbing, throwing, pushing, pulling, rotating, hinging, squatting, rolling, balancing, and crawling—allowing us to move effectively across diverse environments.

Optimal Movement

Optimal movement refers to the ability to perform physical activities with efficiency, minimizing the risk of injury while maximizing effectiveness across various scenarios. Achieving optimal movement involves a balance of key physical qualities, each contributing to overall athleticism.

Level 1 (low level strain) - The foundation to these movements:

1. Mobility: The ability to move efficiently through a full range of motion, integrating flexibility and stability to enhance movement quality and reduce injury risk.

2. Coordination: The ability to execute movements smoothly and efficiently, integrating body mechanics to support optimal performance.

3. Endurance: The ability to sustain physical activity over extended periods by relying on cardiovascular efficiency and the oxidative (aerobic) energy system, which powers prolonged, low to moderate-intensity activities such as distance running, swimming, and cycling.

Level 2 (moderate level strain) - These attributes form the backbone of explosive and high-force movements:

• Strength: The ability to generate force, enabling us to lift, push, pull, or carry, supporting our capacity to perform various physical tasks efficiently.

• Speed & Pace: The ability to move quickly and efficiently, whether by reaching maximum velocity (speed) or maintaining a controlled, sustained effort over time (pace).

• Glycolytic System (Anaerobic System): Generates energy for moderate to high-intensity efforts lasting 30 seconds to 2 minutes (e.g., weightlifting, HIIT, 400-meter sprint).

Level 3 (high level strain) - These qualities refine athletic movement and dynamic responsiveness:

• Agility: The ability to change direction quickly with balance, coordination, and speed.

• Power: The combination of strength and speed for explosive movements, such as jumping or sprinting.

• ATP-PCr System (Phosphagen System): Provides immediate energy for high-intensity, short-duration activities lasting up to about 10 seconds (e.g., sprinting, heavy lifting, explosive movements).

Progressing through these levels isn’t strictly linear—it's possible to develop higher-level qualities before fully mastering foundational ones. However, neglecting coordination, mobility, and endurance (Level 1) increases injury risk and limits long-term performance.

Most people naturally start with Level 2 (Strength & Speed) since it is the most hypertrophic (muscle-building) phase and arguably the most exciting way to train without placing extreme stress on the body. While this builds power and athleticism, neglecting foundational movement qualities can lead to inefficiencies and setbacks.

Specialized athletes, such as endurance competitors, often develop aerobic capacity and muscular endurance while lacking strength and power. The key is balanced progression—building a well-rounded base before specialization.

We are still refining standards and benchmarks that indicate when an individual is ready to advance, but the goal remains clear: develop a foundation that supports long-term movement capability and adaptability.

Incorporating Movement Into Training

To develop a well-rounded physical foundation, we should aim to incorporate diverse movement patterns with varying levels of strain. However, factors such as past injuries, movement dysfunctions, fitness levels, lifestyle, and personal goals (e.g., playing a sport) influence an individual’s ability to achieve this. This is where fitness programming differs, ranging from general functional health programs to fully personalized plans that account for individual differences. By incorporating progressions and regressions, these programs ensure balanced development and sustainable progress.

Nutrition (Fuel)

Nutrition fuels every function in the body and plays a critical role in ATP production—the energy currency that powers all biological processes. While different cultures have developed diverse food traditions, dietary differences become far less pronounced when looking back more than 200 years. Historically, diets were shaped by local environments, seasonal availability, and natural food sources rather than industrial processing and artificial modifications.

Today, however, multiple environmental factors affect food quality, including soil depletion, pesticide use, livestock feed quality, and modern food storage and transportation methods. The introduction of refined sugars, seed oils, and highly processed foods has dramatically altered the nutrient density of our diets. These changes impact our overall health and energy production.

A useful question to ask yourself: Is what your food eats beneficial to it? If not, how can it be beneficial to you?

Calories and Macronutrients

Many people focus solely on caloric intake due to concerns about weight loss, obesity, or achieving a lean physique—or, more harmfully, striving for excessive thinness. Calories measure the energy content of food (the amount of heat required to burn it) and are typically discussed in terms of "calories in" (energy consumed).

Macronutrients are the primary components of food that provide energy and support essential bodily functions. The three main macronutrients—proteins, fats, and carbohydrates—are broken down into amino acids, fatty acids (and glycerol), and simple sugars (primarily glucose), respectively, to be utilized by the body for energy, repair, and overall function.

• Proteins – Essential for building and repairing tissues, producing enzymes, and supporting various physiological functions. While not an ideal energy source, protein can be converted into glucose via gluconeogenesis when necessary.

• Fats – The body’s most efficient and reliable energy source, providing sustained fuel for daily activities and low-to-moderate-intensity movement. Fats are essential for hormone production, brain function, and the absorption of fat-soluble vitamins.

• Carbohydrates – A quick and accessible energy source, particularly useful for high-intensity activity. While not essential, carbohydrates can enhance performance and recovery when included strategically.

  
  

Micronutrients and Digestibility

Beyond macronutrients, food also contains micronutrients—vitamins and minerals essential for immune function, energy metabolism, bone health, cognitive performance, and overall well-being. For a deeper dive into nutrition check this more detailed blog here.

However, not all foods are equally digestible for everyone. Certain plant compounds and proteins—such as lectins, gluten, FODMAPs, and other phytochemicals—can trigger digestive distress in some individuals. Since plants cannot escape predators, they have evolved chemical defense mechanisms that may cause irritation or discomfort in humans. While these compounds may not be extremely harmful in small amounts, they can contribute to food sensitivities or intolerances, leading to:

• Gastrointestinal Issues: This includes bloating, gas, abdominal pain, cramping, diarrhea, constipation, or general discomfort in the digestive tract.

• Nausea or Vomiting: Feeling nauseous or experiencing vomiting after consuming certain foods may indicate a sensitivity or intolerance.

• Fatigue: Some individuals may experience fatigue or a general feeling of sluggishness after eating certain foods they don't digest well.

• Headaches or Migraines: Certain food intolerances can trigger headaches or migraines in sensitive individuals.

• Skin Reactions: Skin issues like rashes, hives, or eczema may occur as a result of poor digestion or food intolerance.

• Joint Pain: In some cases, certain foods may contribute to joint pain or inflammation.

• Brain Fog or Cognitive Issues: Poor digestion of certain foods can lead to cognitive issues, including difficulty concentrating or memory problems.

• Mood Changes: Some individuals may experience mood swings or changes in mood after consuming specific foods they don't tolerate well.

Understanding both the nutrient profile of food and how your body responds to it is key to optimizing digestion, energy levels, and overall well-being.

Food Quality: The Hidden Variables

While general guidelines exist for nutrient intake, the actual nutritional content of food varies due to:

• Soil quality and farming methods

• The diet and treatment of livestock

• Storage, transportation, and processing methods

Even packaged foods are subject to labeling inaccuracies, with allowed discrepancies of up to 20% in reported nutrient values. This makes it impossible to know exact nutrient content unless food is lab-tested.

Because of these inconsistencies, many people turn to supplements to fill potential nutritional gaps. However, supplementation should enhance a nutrient-dense diet rather than replace it. The quality and bioavailability of supplements vary significantly, making it essential to choose wisely.

A Balanced Approach to Nutrition

A sustainable approach to nutrition prioritizes whole, minimally processed foods tailored to individual needs. While food enjoyment is important, understanding and accepting trade-offs allows for informed choices without compromising long-term health.

This is why I strongly advocate for a whole-food-based diet that aligns with bio-individual needs, ensuring adequate macronutrient and micronutrient intake for optimal performance and recovery.

Recovery/Sleep

Sleep is essential to our health, yet much about it remains a mystery. From dreams to different sleep stages, it plays a crucial role in our well-being and energy levels.

Consistently inadequate sleep can have significant and extensive effects on various aspects of our health. It can lead to cognitive impairment, impacting memory, attention, and decision-making. Mood disturbances, including increased irritability and heightened emotional sensitivity, are common consequences of insufficient sleep, and prolonged deprivation can contribute to mood disorders such as depression and anxiety.

Additionally, inadequate sleep weakens the immune system, making the body more susceptible to infections and illnesses. Sleep deficiency is also associated with weight gain, obesity, cardiovascular issues, impaired physical performance, disrupted glucose regulation, reduced libido, and an increased risk of chronic diseases such as diabetes and certain cancers. Ultimately, insufficient sleep can diminish overall quality of life, affecting relationships, work productivity, social interactions, and general well-being. Prioritizing restful and sufficient sleep is essential to mitigating these negative consequences and supporting long-term health.

This shows the deep connection between the psyche and body.

The Different Modes of Sleep

Sleep consists of various stages that serve distinct purposes in recovering both the mind and body. Broadly, sleep can be categorized into two main types: Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep.

NREM Sleep

NREM sleep comprises about 75-80% of the sleep cycle and is further divided into three stages:

• NREM Stage 1: The light, transitional phase from wakefulness to sleep, lasting only a few minutes. The body starts to relax, and brain activity slows.

• NREM Stage 2: Eye movement stops, and brainwaves slow down with brief bursts of rapid activity. Body temperature drops, and heart rate becomes more regular.

• NREM Stage 3 (Deep Sleep): Also known as slow-wave sleep, this is the most restorative stage. The body repairs tissues, boosts the immune system, and consolidates memories. It’s hard to wake someone during this phase, and they may feel groggy if disturbed.

REM Sleep

REM sleep accounts for about 20-25% of the night. This stage involves high brain activity, most dreaming, and plays a key role in cognitive function, emotional regulation, and memory. Muscles are temporarily paralyzed to prevent acting out dreams.

Sleep Cycles

A sleep cycle is the recurring pattern of NREM and REM sleep stages that repeats multiple times throughout the night. On average, a complete sleep cycle lasts about 90 to 120 minutes. As the night progresses, the proportion of REM sleep within each cycle tends to increase.

A typical sleep cycle follows this pattern:

NREM Stage 1 → NREM Stage 2 → NREM Stage 3 (Deep Sleep) → NREM Stage 2 → REM Sleep

Throughout the night, deep sleep stages tend to decrease, while the duration of REM sleep and lighter NREM stages increases.

Ways to Improve Sleep

Sleep quality is influenced by a variety of factors, including room temperature, lighting, meal timing, screen exposure, and caffeine or substance use throughout the day. Other influences include stress, exercise timing, hormonal fluctuations, and sleep consistency. Optimizing rest and recovery involves:

• Maintaining a consistent sleep schedule

• Creating a comfortable sleep environment (dark, quiet, and cool room)

• Limiting screen time before bed to reduce blue light exposure

• Avoiding caffeine and heavy meals late in the day

• Engaging in relaxation techniques (meditation, reading, or deep breathing)

Recovery

There are various recovery techniques people use to help the body recover, but adequate nutrition, hydration, and sleep are the most important factors. In addition, methods that may help include hot-cold exposure, proper warm-ups and cool-downs, stretching or rolling, and light movement the following day to promote blood flow, may all be used to try and reduce physical inflammation.

Conclusion:

Living optimally healthy in today's world is nearly impossible—it's like striving for perfection. However, implementing specific habits can dramatically improve your life. Straying from healthy habits has consequences, but understanding key factors—like sleep, nutrition, movement, stress, and environmental influences—helps us address issues.

"Stressing about being physically healthy is a contradiction to being healthy."

It triggers just as much sympathetic arousal—maybe even more—than the action itself, and that's why most health challenges ultimately tie back to the psychological. We tend to make life more complicated than necessary, adding stress that disrupts our well-being.

Simplifying life is crucial. Limit the variety of food you consume, the exercises you perform, and the choices you make. Focus on the basics, stay consistent, and you’ll find yourself healthier before you know it. Setbacks are part of the process; the key is to acknowledge them and get back on track.

Our bodies are remarkably resilient, but they can encounter serious issues if neglected for too long. Environmental factors—like food quality, sleep environments, and exposure to natural elements—play a vital role. By consciously managing these influences, alongside movement, nutrition, and mental well-being, you lay a strong foundation for long-term health.

If you currently don’t do much for your health, start with small, manageable changes. In time, you will build habits that support a healthier, more balanced life.