A recent email from my friends Harry and Brett of The Meat Mafia podcast and Noble Origins supplements really impressed me—they talked about “The Over Intellectualization of Health”; how humans have studied our way into disease, sickness, and death; why it’s time for us to stop; and that health (a concept that can seem so unattainable for some) is actually completely accessible to us—when we follow a “simple, sustainable, and true” philosophy that allows us to prioritize what is important (and discard what’s not).
They also talked about their “Pillars of Health”, which made me reflect on my own health philosophy and what I see as Pillars of Health. Personally, I believe in keeping things simple, and I like to refer to the basic, foundational principles outlined in The Primal Blueprint (eat whole foods, avoid poisonous things, move frequently, get plenty of sleep and sunshine, play, use your brain, avoid stupid mistakes, etc).
My health philosophy is that it doesn’t need to be complicated—we are all better off when we take a simpler approach to wellness and instead focus on having a strong, core philosophy to follow. To quote the Meat Mafia: “Health starts with two questions: One, what are you fueling your body with? And two, what are you using your body for?”
Asking yourself these two questions is a great way of ensuring you keep your approach to health simple—all you have to do is look at the type of food you eat, how much or how little you rest, and your environment, and ask yourself: do my choices make me feel nourished or depleted? And, since our bodies are meant for more than just survival and true wellness encompasses more than just the physical aspect, the second question to ask yourself is: do my choices support my mental and spiritual health too?
The Meat Mafia article outlined 6 Pillars of Health that I thought I’d share with you, plus a little of my own commentary. It’s a wonderful idea that deeply resonated with my approach to health, and I hope it helps you too.
1. Rest for mental clarity, stress reduction, emotional resilience and mood, muscle repair, protein synthesis, immune support and cognitive function.
Ask yourself: Do I get sufficient high quality sleep every night? Everyone talks about “7-8 hours” but I think sleep time is highly personalized and also variable – more than just a number. Personally, I thrive on 9 hours, 15 minutes of sleep per night (same as the world’s greatest middle distance runner Jakob Ingebrigsten!) This seems like a ridiculously big number, but it’s been this way since I was a teenager. Yeah, I ask myself if there’s a wuss factor involved, but it’s no joke – I need big sleep or I feel like heck the next day. In contrast, I’m convinced my wife Mia Moore has the “short-sleep gene” that 1% of the population has (and 15% believe they have!). Her sleep habits can be highly variable and she is no worse for the wear.
Rest is not just about evening sleep. Also ask yourself: Can I carve out time (the Meat Mafia guys recommend a whole day) for rest and reflection? Do I engage in mindfulness practices that calm the nervous system, like meditation?
2. Fuel to provide your body with nutrients and stable energy, to reduce inflammation and support muscle maintenance.
Ask yourself: How often do I eat processed foods—are they occasional indulgences, or a more constant part of my diet? Am I abusing the “everything in moderation” as a cop out?
Do I eat seasonally and locally whenever possible?
Do I prioritize protein and healthy fats?
Uh, do I go overboard to the point of orthorexia (an unhealthy fixation on eating perfectly)
3. Movement to build strength and confidence and enhance energy, for mental clarity/improved moods, and to counter the sedentary nature of modern life.
Ask yourself: How many steps do I take daily? Is it 15,000, or less (or more)? As detailed in the book Born To Walk, walking should not be thought of as an exercise option, but rather a fundamental genetic expectation for human health. Do you brush your teeth every day? Do you go to sleep every night? Walking–a lot–should be in the same category as these automatic behaviors.
Do I incorporate regular resistance training? Putting your body under resistance load is incredibly important for longevity, and (per Primal Blueprint Fitness guidelines), a couple workouts per week lasting 10-30 minutes is sufficient for excellent results.
How often do I engage with dynamic practices, like yoga or calisthenics for mobility and explosiveness?
What functional goals have I set to help me stay motivated?
Don’t forget the B.rad motto: Pursue peak performance with passion throughout life. You have to find something that lights you up every day, perhaps scares you a bit, and keeps you focused on the process toward long-term goals. In recent years, I’ve been consumed with performing in masters track&field high jump and 400 meters. This keeps me focused and accountable every day. My feeling when I show up to a meet—that bit of nervousness about the impending suffering of the 400 meters, or the concern about executing correctly under pressure in the high jump-–brings me back to my days as a professional triathlete and all the pressures and expectations involved. This is good for you! Otherwise your life can easily become spectator-oriented—especially with today’s digital entertainment overwhelm.
4. Reducing Your Toxic Load is an integral part of modern life—to improve energy, support recovery, and decrease systemic stress and reduce your exposure to toxins in order to decrease inflammation.
Ask yourself: Am I using a filter for my shower and tap water and air purifier in my home?
Do I use synthetic clothing and bedding or natural fibers like cotton and linen?
Do I use plastic containers and toxic cookware instead of stainless steel and glass?
I have become a huge fan of the Jaspr air purifier—the most powerful and effective indoor air filters in the world. We spent lots of time indoors (one UK study says we’re indoors for 93% of life–86% in home and 7% in auto/travel). I have an awesome $400 discount on a Jaspr for you—use the the code BRAD at checkout.
I’ve also become more attuned to eliminating as many chemicals and environmental endocrine disruptors from my home, and my life, as possible. Here’s a quick tip: If something gives off a scent (cosmetics, drawstring trash bags, little Christmas tree scents for the car, and assorted other crap), it likely has an endocrine disrupting effect. Generally, you are overdosing on estrogen such that women can increase risk of breast and reproductive cancers and males can experience a reduction in testosterone. Bad deal!
Swapping out plastic cookware, using natural cosmetics, avoiding perfumes and colognes for health reasons, going with stainless steel water bottles, or cranking home HEPA air filters is still seen in the “health freak” category, and that’s really a disgrace. Please don’t turn a blind eye to the easy changes you can make to live more cleanly.
5. Community matters because our behavior is deeply affected by the people we surround ourselves with.
Ask yourself: Am I part of a community that improves my health, rather than hinders it?
Do I partake in activities or socialize with people with similar goals and interests?
Do I have (or desire to have) peers and/or mentors who embody the life I find inspiring?
How would the presence of a mentor or inspiring peer affect my lifestyle and habits?
6. Inside-Out Health because health is about more than our bodies. True wellness means focusing on our emotional and spiritual health too—not just because it’s so important, but also because of how our mental health affects our physical health (listen to my show with Dr. Josh Axe to learn about the tangible effects of the mind-body connection).
Ask yourself: Do I have a daily spiritual practice, like meditation, prayer, or journaling?
How often and how deeply do I tend to reflect on my beliefs about self-worth, health, and temptation?
Do I pursue challenges that test me both physically and mentally?
What tools do I use to seek inspiration, have faith, and stay grounded?
Ultimately, the key takeaway here is that health doesn’t have to be complicated—it just needs to be intentional. When we strip away the noise, stop over-intellectualizing, and reconnect with what’s simple, sustainable, and true, we can make real progress. These Six Pillars of Health serve as a solid foundation for that, offering a framework that’s both practical and profound.
Whether it’s optimizing your rest, dialing in your nutrition, moving your body with purpose, minimizing toxic exposure, building strong community ties, or nurturing your inner life—each pillar offers a direct path back to balance and vitality. And the best part? You don’t need fancy tools or perfect execution to get started. You just need awareness, consistency, and a willingness to take ownership of your own well-being.
In my next blog post, we’ll dive into the Meat Mafia’s powerful color-coding framework, which helps you visually assess and organize these Six Pillars in your own life. It’s a fantastic tool for anyone looking to turn these concepts into action—and bring a bit more structure, accountability, and clarity to the process. Until then, keep it simple. Focus on what fills your tank, not what drains it. And remember—health isn’t something you need to chase after. It’s something you can choose in the choices you make, every single day.
