The Big Five
You could be forgiven for thinking that in order to be healthy in 2026, you need to maximize natural light exposure in your first 10 minutes of being awake (but you should also be awake by 4am), drink 32 fl oz of water first thing, stretch, do deep breathing, meditate, write in your journal, do an intense lifting session, but also 30 minutes of low-intensity cardio, then take a cold shower, have your coffee, make sure to get chia seeds with your breakfast and that your eggs are local and organic, and then attack your day before breaking for a nutritious lunch (grass-fed, of course), more time outdoors, home at 5pm, a balanced meal, with lots of protein and vegetables, no alcohol, laughing and spending time with friends and family, but also going to sleep in a dark, cool room by 8pm before doing it all again tomorrow… OR IT DOESN’T COUNT!
Exhausting, right? How do you even figure out what to focus on?
I don’t know how many people I’ve heard say that being healthy feels like a full-time job. And if you try to do everything that every influencer tells you you should do, it is a full-time job. And in fairness, being healthy is very literally the full-time job of a fitness influencer. But it’s probably not your full-time job.
And here’s the thing… although some of those things you see on social media are objectively nonsense, many of them are not. Many of them have credible scientific backing. But many of them also are how you get from 96% of your pure genetic potential for health and wellness to 97%.
For the vast majority of human beings, you don’t need to stress about going from 96% to 97%. Running around at 85% is very, very good. And it will help you live a long, happy, healthy, capable life, that doesn’t feel like you inherited another job.
Here are the big 5 that are worth figuring out how to prioritize:
- Move your body. At least 30 minutes every day is ideal, but that doesn’t mean every day is a workout. Walk a lot. Lift heavy sometimes. Go fast sometimes. Get sweaty and out of breath 3-5 days each week. Make sure some of that requires you to stretch into end ranges of motion.
- Eat in a way that supports your health. Make the majority of it stuff that seems like you could grow, farm, fish, or hunt for it yourself. Don’t eat too much.
- Sleep well and sleep for long enough. (Easier said than done for some, but set yourself up for success). Avoid screens right before bed, try to sleep where it’s cool-ish, quiet, and dark. A bare minimum of 6 hours. Most adults do best somewhere between 7 and 9 hours.
- Maintain meaningful relationships. Laugh, connect, love, enjoy. This happens organically when you’re young. It needs more intention as you get older.
- Get outside. Fresh air and sunshine do wonders for your health, stress relief, and wellness. All year long. There’s no bad weather, only bad gear. Try to get out every day for at minimum of 10 minutes.
Will those five things turn you into the hottest influencer on Tik Tok in 2026? No. Definitely not.
But will they make you feel good and happy and confident? Will they make your doctor happy? Will they make your family and friends feel like you’re present and fun and not obsessed or preachy about health? Yes to all.
Get the big 5. Don’t overthink it. There are mountains of data showing that they are among the most powerful levers that exist for improving your life. When you have all five locked in, then start messing around with mouth tape and cold showers.
